Although I have a bit of a gut?nd some small man boobs, I wasn't in bad shape to begin with. I was still riding 50-65 miles rides this summer and could do a med paced 30 mile ride with ease (50-65 would take it out of me pretty well?
I think I already had the cardio heath base to work off of, I just didn't have the muscle form down yet fro swimming and running (and still don't, to be honest).
My current week looks like this:
Mon- OFF
Tue- Run night, currently a 1-1.5 mile run with an additional .5 cool down. I'll do some light lifting after the run.
Wed- OFF
Thurs- Swim night, possibly going to ramp it up to 300-400 yards depending on how things go. (Last week was 250 yds.)
Firday- OFF
Sat- brick day set #1, 2 mile run + warmup/cool down, 200 yd swim.
Sun- brick day set #2, 300 (or so) yd in the pool, 15-20 mile outdoor ride (as long as mother nature allows it).
That's for now and probably through the end of the year?e'll see. By end of year, I'd really like to be up to a 5K run and 400yd swim. If I can do a 450yd swim, this will actually be longer than the tri I am training for.
Now?fter Jan 1, I'm going to beef it up:
Mon- OFF
Tue- Run night, 2-3 mile run with an additional .5 cool down. Light lifting after the run.
Wed- Indoor cycling trainer, 50min-1hr
Thurs- Swim night, 300-400 yards.
Firday- OFF
Sat- brick day set #1, 2-3 mile run -w- warmup/cool down, 300-400 yards swim.
Sun- brick day #2, 300-400 yards swim in the pool, Indoor cycling trainer-50min-1hr
Soreness?
I have these three things:
https://www.thestick.com/cgi-bin/commerce.cgi?preadd=action&key=SG-1900
http://www.theracane.com
http://www.amazon.com/SPRI-Super-High-Density-Rollers/dp/B00BI748PM
Of those three?the stick" is the absolute best. I roll my legs out before and after a session?akes a big difference.
This next part could be a placebo?ho knows?ut on top of my regular foods, I take these two:
http://www.amazon.com/BSN-SYNTHA-6-...1443302057&sr=1-1-catcorr&keywords=syntha+six
http://www.amazon.com/BSN-Amino-End...e=UTF8&qid=1443302084&sr=1-4&keywords=amino+x
?nd, thanks to the Hulkster? also say my prayers and eat my vitamins?
The swim is going to take the longest? now know that. The breathing aspect of freestyle swimming is a serious pain in the ass. I keep messing it up and it will make you flustered fast.