The first phase of the program is the Preparation Phase. This part of the program is intended to be 10 weeks in duration with an average weekly hour rate of 8.75 hours. The main purpose of this phase of the program will be to:
- Enhance my functional abilities in each sport by including lots of technique and drill sessions in the training program;
- Build some strength through functional weight training;
- Enhance my aerobic fitness level; and
- Enhance my bodies recovering ability.
For swimming, this translates into lots of drills that focus on balance in the water and the kinetic chain of the freestyle swim stroke....i.e. putting together the timing of the kick, rotation, and arm stroke to be as efficient and compact as possible. For biking, this translates into pedal stroke economy and cadence. For running this translates into controlled posture and leg turn-over.
There basically are no intense workouts (i.e. speed work) included in this part of the program, all workout effort levels border between easy to moderate aerobic effort, accept for the two 5 km Road Races and one Half Marathon race. The following are the specific weekly training volume details of this phase of the plan.
- Wk#1 = [S: 3km, B: 90km, R: 26km, W:2hrs] = 8.75 hrs
- Wk#2 = [S: 2km, B: 26km, R: 17km, W:80min] = 4.5 hrs
- Wk#3 = [S: 3.5km, B: 105km, R: 29km, W:2hrs] = 9.5 hrs
- Wk#4 = [S: 3.5km, B: 110km, R: 30km, W:2hrs] = 10 hrs
- Wk#5 = [S: 3.5km, B: 115km, R: 31km, W:2hrs] = 10.25 hrs
- Wk#6 = [S: 2km, B: 30km, R: 19km, W:80min] = 5 hrs
- Wk#7 = [S: 3.75km, B: 130km, R: 34km, W:2hrs] = 11 hrs
- Wk#8 = [S:3.75km, B:135km, R:36km, W:2hrs] = 11.25 hrs
- Wk#9 = [S: 3.75km, B: 140km, R: 29km, W:2hrs] = 11 hrs
- Wk#10 = [S: 2km, B: 40km, R: 37km, W:80min] = 6.75 hrs
Stay tuned for the Base Phase details.
Mikey
