May Training Calendar

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01

Biking: 30-60 mins.  Time to get outdoors! Get your bike tuned up and ready to roll! OK to ride indoors.  Strength Training 30 mins.  Follow program provided or your own program. Great to take a strength class!

02

Swim 30 mins.  Swim Workout #2.  Non-stop swim, endurance work. How far can you go? Run/Walk 20 mins.  Depending on your ability: run for 20 mins or alternate running and walking.

03

Rest day:  Honor your body for all it does for you. 

04

Swim 20-30 mins with Swim Workout #2 .  Work on to relax while swimming. Bike 30-60 mins. Continuous steady effort.


05

Bike/Run Brick.  Bike 30 mins/Run 15 mins. Have all your run gear set up before you ride. After the ride, put your run shoes on and runor run/walk! This will help you adapt to running off the bike.

06

Swim 20-60mins. Swim Workout #2. Work on to relax while swimming. If you're struggling in the pool, sign up for some lessons or take a clinic! Strength Training: 30 mins. Follow program provided or your own program. Great to take a strength class!

07

Rest Day.  Sleep rejuvenates the body and mind. Sleep is a powerful training tool.

08

Biking: 30-60 mins. Check your gear: helmet, bike shoes, gloves, shorts, glasses. Make sure everything is in good condition and proper working order. Strength Training: 30 mins. Follow program provided or your own program. Great to take a strength class!

09

Swim 20-50 mins.  Swim Workout #3

10

Rest day:  Get a massage. 

11

Swim:  Swim for 20-30 mins.  Follow Swim Workout #3. Work on relaxing while swimming. Bike 30-60 mins. Continuous steady effort.

12

Bike/Run Brick.  Bike 30-40 mins/Run 15-20 mins. Have all your run gear set up before you ride. After the ride, put your run shoes on and run or run/walk! This will help you adapt to running off the bike.

13

Swim Workout #3. If you're struggling in the pool, sign up for some lessons or take a clinic! Strength Training: 30 mins Follow program provided or your own program. Great to take a strength class!

14

Rest Day. Rest allows you to recover from the stresses of life and training.

15

Biking: 30-60 mins. Work to improve your endurance. Go a little farther each week. Strength Training: 30 mins. Follow program provided or your own program. Great to take a strength class!

16

Swim 30 mins. Swim Workout #4. Frequent short bouts of swim skill work will bring faster improvements. Run/Walk 20-45 mins. Depending on your ability: run for 20 mins or alternate running and walking .Ex: run 8/walk 2

17

Rest Day.  Rest, sleep: are you getting enough? How can you get more?

18

Swim 20-30 mins. Swim Workout #4. Focus on the exhale when breathing as this drives the inhale. Bike 30-60 mins. Ride hills.

19

Bike/Run Brick.  Bike 30-40 mins/Run 15-20 mins. Have all your run gear set up before you ride. After the ride, put your run shoes on and runor run/walk! This will help you adapt to running off the bike.

20

Swim 20-60 mins. Swim Workout #4. If you're struggling in the pool, sign up for some lessons or take a clinic! Strength Training: 30 mins. Follow program provided or your own program. Great to take a strength class!

21

Rest Day. Rest can be taken as no exercise or light exercise. Both will aid recovery from the stress of exercise and daily living. Experiment with which one helps you recovery better.

22

Biking: 30-60 mins. Try riding some hills to makey ou stronger. Ride in the wind. This makes you stronger, too! Strength Training: 30 mins. Follow program provided or your own program.

23

Swim 20-60 mins. Swim Workout #5. Can you swim a little farther this week than at the beginning of the month?

24

Rest Day.  Stretch and relax. Give your muscles the recovery they need.

25

Swim 20 mins. Swim Workout #5. Focus on the exhale when breathing as this drives the inhale. Bike 30-60 mins. Ride hills.

26

Bike/Run Brick.  Bike 30-60 mins/Run 15-30 mins. Have all your run gear set up before you ride. After the ride, put your run shoes on and run or run/walk! This will help you adapt to running off the bike.

27

Swim 20-60mins. Swim Workout #5.  If you're struggling in the pool ,sign up for some lessons or take a clinic!  Strength Training: 30 mins. Follow program provided or your own program.

28

Rest Day.  Rest can be taken as no exercise or light exercise. Both will aid recovery from the stress of exercise and daily living. Experiment with which one helps you recovery better.

29

Biking: 30-60 mins. Try riding some hills to makeyou stronger. Ride in the wind. This makesyou stronger, too!  Strength Training: 30 mins. Follow program provided or your own program.

30

Swim 30 mins. Swim Workout #5. Frequent short bouts of swim skill work will bring faster improvements. Run/Walk 20-45 mins. Depending on your ability: run for 20 mins or alternate running and walking. Ex: run 8/walk 2. 

31

Rest Day:  Rest, sleep.  Are you getting enough?  How can you get more? 

Swim Workout #1:
Warm up: 100 swim, 4x25 alternate stroke drill*,
25 swim, rest 15 seconds
Kick: 4x75, rest 15 seconds (use kickboard)
Swim: 6x25, rest 15 seconds
Swim 100-200 non stop.
Total: 850-950

Swim Workout #2:
Warm up: 100 swim, 4x25 alternate stroke drill*,
25 swim, rest 15 seconds
Pull (use pull buoy or just no legs) 4x50, rest 15 secs.
Swim: 4x50, rest 15 secs.
Kick: 6x25, rest 15 secs.
Swim: 300 non-stop.
Total 1150

Swim Workout #3:
Warm up: 100 swim, 4x25 stroke drill*,
25 swim, rest 15 seconds
Swim: 200 non-stop
Kick: 4x50, rest 15 secs
Swim: 400 non-stop.
Total 1100

Swim Workout #4:
Warm up: 100 swim, 4x25 alternate stroke drill*,
25 swim, rest 15 seconds
Swim: 300 non-stop
Kick: 4x75, rest 15 secs
Swim: 500 non-stop.
Total: 1400

Swim Workout #5:
Warm up: 100 swim, 4x25 stroke drill*,
25 swim, rest 15 seconds
Swim: 400 non-stop Pull: 4x75, rest 15 secs
Swim: 600 non-stop.
Total: 1600

*Come to swim clinics to learn how to do stroke drills

Basic Strength Training Routine for Triathletes

  • Chest Press
  • Lat Pull Down or Row
  • Triceps Press
  • Biceps Curl
  • Shoulder Lateral Raise
  • Walking Lunge/Leg Press/Squat/Step ups (choose 1-2/session)
  • Hamstring Curl
  • Abdominal Crunches & Obliques

Complete 2-3 sets of 12-15 reps
   


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