Triathlon

Rest day

This program includes two workouts a day on two consecutive days each week. If you start your program on Saturday, those two double-workout days will fall on Saturday and Sunday. We start with a rest day to ensure your body is rested before starting this program.

Overdistance ride
40 minutes at level 1 [111-128]

Overdistance sessions are the foundation of the SERIOUS system. They are longer-duration, lower-intensity sessions which encourage the development of a strong aerobic system and enhance the body's ability to burn fats as a fuel source. The key to OD training is to make it fun and, in particular, easy. Remember that level 1 intensity is 'conversation' pace (60-70% of your max heart rate), so you should be able to talk while doing OD training. OD sessions and how to do them are described in detail in Chapter 4. Take some time between your ride and the following run workout. These are not supposed to be back-to-back training sessions; you'll do those later in the program.

Endurance run
25 minutes at level 2 [129-138]

Endurance training is done at a slightly higher intensity than OD training. During the first 5-10 minutes of your run, gradually work up to a level 2 intensity (70-75% of MHR). EN training will improve your aerobic capacity and musculoskeletal strength. It's tempting to think that if EN is harder than OD it's better for you, but resist the temptation to bump up the intensity of your OD sessions. Remember, each type of training is important in improving your level of fitness. EN sessions are designed to get your body ready for the faster, high-intensity training that comes later in the program, and to serve as the warm-ups and cool-downs for the harder training. For more details on EN sessions and how to do them, read Chapter 4 of SERIOUS Training.

Rest day

During all your training sessions, focus on good technique. OD and EN sessions are particularly good workouts to practice good technique because the intensity is low. If you know your technique needs some work, get a coach or teacher to work with you. It will pay big dividends in the long run, especially in swimming.

Endurance swim
25 minutes at level 2 [129-138]

Either do this workout continuously or break it up. To break it up, swim 300-400 meters, rest 15-30 seconds, then repeat the sequence for 25 minutes. Keep the intensity at level 2, even if it means swimming slowly. Swimming performance is largely determined by technique. Even as your level of fitness improves, you won't get that much faster if your technique is poor. Hook up with a swim coach or masters swim program to get instruction and workout suggestions. For complete details on EN sessions and how to do them, read Chapter 4 of . Take some time between the swim and your strength training workout.

Strength gym session
20 minutes at level 1 [111-128]

ST work is an important part of endurance training. Recent scientific studies have shown that athletes' performances improve when strength training is part of their training. Do a combination of general strength exercises. Do 2-3 sets of 20-25 reps. (A 'rep' is one single repetition of the exercise; a 'set' is a group of reps done without resting.) Use about 50% of your 1-repetition maximum (the most weight you can lift once). If you're new to strength training, we strongly recommend that you spend a session or two with a qualified personal trainer. It's also good to start with weights that you know are light enough that you won't get injured. Strength training can be dangerous if not done correctly and carefully! Good strength exercises include hip extensions (squats), bench presses, seated rows, abdominal crunches, lat (latissimus dorsi) pulldowns, leg extensions, leg raises, triceps presses, and leg curls. For details on all these exercises and for good ST routines, see Chapter 4 of SERIOUS Training.

Overdistance ride
40 minutes at level 1 [111-128]

This program is designed so that your longer training sessions (which are usually OD sessions) are on the weekends. You may choose to change days, but keep in mind that a hard/easy pattern is the best plan. After a hard or long day, make sure the next day or next two days are fairly easy. Improvements in fitness come from doing the right kinds of training combined with getting enough rest. For details on OD sessions and how to do them, read Chapter 4.

Uphill run
15 minutes at level 4 [148-165]

Uphill training is designed to improve your ability to climb and to improve strength in your running and cycling muscles. UP sessions are done as intervals, with periods of work followed by rest. Warm up for 10-15 minutes with easy to moderate-paced running. Find a moderately steep hill and run up for two minutes, keeping your heart rate at level 4. 'Moderately steep' means a 3-6% grade, both for cycling and running. What this means is that the hill should be gradual enough so that you can still run or ride, but steep enough that you know you are climbing. Your speed will probably drop by 50% from your pace on the flat. Rest for one minute by jogging back down the hill. Repeat this sequence five times. Cool down for 10 minutes by jogging or walking.

Strength gym session
20 minutes at level 1 [111-128]

Follow the same guidelines for this strength workout as you did three days ago. Do a combination of general strength exercises, and do 2-3 sets of 20-25 reps. Use about 50% of your 1-repetition maximum as the weight. Remember, if this is all new to you, hire a personal trainer for 1-2 sessions! It's well worth the investment because it will increase the effectiveness of your workouts and greatly reduce your risk of injury. Good exercises include hip extensions (squats), bench presses, seated rows, abdominal crunches, lat (latissimus dorsi) pulldowns, leg extensions, leg raises, triceps presses, and leg curls. Good ST routines are described in detail in Chapter 4.

Overdistance swim
30 minutes at level 1 [111-128]

Today should be Saturday, so two workouts shouldn't be impossible in terms of scheduling. These easy swims are a perfect time to work on drills that will improve your technique. Also focus on relaxed breathing, with the breath coming from deep in your abdomen, not up in your chest. Force an exhalation just before you turn your head to breathe. Take some time between the first and second workout; we're not doing back-to-back sessions just yet.

Overdistance run
50 minutes at level 1 [111-128]

This will be your long run for the week. Trails and dirt roads are ideal places for these types of runs. The softer surfaces will reduce the stress.

Overdistance ride
45 minutes at level 1 [111-128]

One of the key principles of the SERIOUS system is periodization. You will notice that for three weeks the total time you spend training increases, while during the fourth week the volume drops slightly. In other words, there's a gradual increase in training stress, followed by a period of reduced training, to make sure your body adapts to the training and your fitness level improves. For a detailed explanation of periodization, see SERIOUS Training for Endurance Athletes, Chapters 2 and 3. Take some time between the ride and the run.

Endurance run
30 minutes at level 2 [129-138]

During the first 5-10 minutes of your run, gradually work up to level 2 intensity. The intensity of EN workouts is where most of us train most of the time. The problem with that is that it doesn't develop the aerobic and fat metabolism systems as effectively as OD training, and it also doesn't prepare your body for going fast the way IN or UP training does. You'll use EN training now to get used to moving a little faster. As your training progresses you'll use this type of training primarily to warm up for higher-intensity workouts. EN sessions and how to do them are described in detail in Chapter 4.

Rest day

In all your swimming, cycling, and running workouts from now on, focus on relaxing. Think of the elite athletes you see on TV - they're moving fast but their faces are relaxed. As the saying goes, 'the face muscles ain't connected to the leg muscles'. Work on moving while staying as relaxed as possible, especially in the face and shoulders. Learn to recognize when you're carrying tension, take a deep breath, and as you exhale, RELAX!

Endurance swim
30 minutes at level 2 [129-138]

You can do this workout by swimming continuously. Or you can break it up by swimming 12-16 lengths of the pool (300-400 meters depending on the pool), taking a short rest of 15-30 seconds, and then repeating the sequence for a total of 30 minutes. Mix up the strokes you do during this workout. Swim the first 300 freestyle, the next 300 backstroke, and the next 300 breaststroke; then go back to freestyle and repeat. You can read more about EN sessions and how to do them in Chapter 4.

Strength gym session
20 minutes at level 1 [111-128]

Just as technique is important in swimming, cycling, and running, it is also critical in ST training. Avoid the temptation to 'look strong' - don't use more weight than you can handle with good form. Do a workout with a personal trainer to get tips on form. Good ST routines are described in detail in SERIOUS Training for Endurance Athletes.

Overdistance ride
45 minutes at level 1 [111-128]

OD days are a great time to explore your area on a road bike or mountain bike. Don't be afraid to vary your cycling with road and mountain bike rides - just monitor your intensity during the workout and keep it in your level 1 range. OD sessions and how to do them are described in detail in Chapter 4.

Uphill run
16 minutes at level 4 [148-165]

Warm up for 10-15 minutes with easy to moderate-paced running. This week, go back to your moderately steep hill. (Remember, 'moderately steep' means a 3-6% grade - gradual enough that you can still run or ride, but steep enough that you know you're climbing.) Run up for 2.5 minutes, keeping your HR at level 4. Your speed will probably drop by 50% from your pace on the flat. Rest for 1.5 minutes by jogging back down the hill. Repeat this sequence four times. Cool down for 10 minutes by jogging or walking. Focus your attention on your arms while you're running uphill - they can help provide lift and keep you moving forward up the hill.

Strength gym session
20 minutes at level 1 [111-128]

Do a combination of general strength exercises, 2-3 sets of 20-25 repetitions ('reps'). Use about 50% of your 1-repetition maximum as the weight. As we've said before, if you're not sure how much weight you can lift in a single effort, play it safe and keep the weights light - err on the conservative side and don't risk injuring yourself. Good exercises include hip extensions (squats), bench presses, seated rows, abdominal crunches, lat (latissimus dorsi) pulldowns, leg extensions, leg raises, triceps presses, and leg curls. You should be able to increase the number of reps and/or weight by your next ST session. For details on good ST routines, see Chapter 4. If you're not sure how to do any of the exercises correctly, schedule a session with a qualified personal trainer - you'll be glad you did!

Overdistance swim
35 minutes at level 1 [111-128]

Do this as a continuous swim if possible. You'll get into a good rhythm and learn a sense of pace. Start nice and easy and keep the pace manageable, thinking about good form and being relaxed. Take some time between the two workouts.

Overdistance run
55 minutes at level 1 [111-128]

Every 15 minutes during this run, gradually increase your speed for about 10 seconds, then slow back down to OD pace. These regular tempo speed bursts will help your neuromuscular coordination and make the transition to faster training easier. Your HR during these few bursts shouldn't go above level 2. Think of 'releasing' speed. Tempo speed bursts are described in detail in Chapter 4.

Overdistance ride
50 minutes at level 1 [111-128]

Group training is a great way to socialize while you're exercising. This is especially true for the OD sessions because you'll be able to keep up a conversation while you're riding. Just be careful that your group training sessions don't turn into races - if someone keeps pushing the pace, let them go. Have an idea of things you want to talk about with your training partners so you can keep the conversation going and keep the pace under control. When you're done, take some time between the ride and the run - you'll do back-to-back training sessions later in this program.

Endurance run
35 minutes at level 2 [129-138]

Make sure you're getting enough fluids before, during, and after your training sessions. Don't rely on thirst to determine when to drink - by the time you feel thirsty, you're usually on your way to being dehydrated. This is especially important when you're doing two workouts in one day; if you got dehydrated during the bike ride, this run may be less than fun. Use the guidelines in Chapter 6.

Rest day

What you say to yourself while you're training has a lot to do with how you perform. Learn to recognize when your 'inner voice' is being less than optimistic about your abilities. Once you learn to recognize this voice, have statements ready to counteract this negative energy. 'YES' is a good, simple rebuttal when your mind is telling your body it's not up to the task. See Chapter 11 for more details on mental conditioning techniques.

Endurance swim
35 minutes at level 2 [129-138]

Try a pyramid-type session today. Swim 150 meters, rest 15 seconds, swim 200 meters, rest 15 seconds, swim 250 meters, rest 15 seconds, swim 300 meters, and rest 15 seconds. Then work your way back down. The good thing about a pool is that there are hundreds of ways to do a workout. Be creative, or join a masters swim group and let them be creative.

Strength gym session
25 minutes at level 1 [111-128]

You can do your ST routine as a circuit, moving from one exercise to the next after each set, with 30-60 seconds rest between each set. This keeps you moving around the gym. If the 25 reps becomes easy for any exercise, add either a little more weight or a few more reps.

Overdistance ride
50 minutes at level 1 [111-128]

Keep a log of your training program. It can be as detailed as a spreadsheet or as simple as notebook paper. By keeping track of your program, you'll get an idea of your progress. You'll also have a better idea of which workouts have worked well for you and which ones have given you a bit of trouble. Chapter 7 has excellent examples of training logs.

Uphill run
15 minutes at level 4 [148-165]

Increase the uphill interval time to three minutes this week and recover for two minutes. Repeat three times. Make sure you're warming up and cooling down properly. Gradually increase your level of effort as you begin. By the end of your warmup, you should have reached at least a level 3 HR (75-80% MHR). The cooldown should be nice and easy; congratulate yourself on your great workout. See Chapter 5 for warm-up and cool-down suggestions.

Strength gym session
25 minutes at level 1 [111-128]

You can do effective ST routines at home with a bench, pull-up bar and some dumbbells. In fact, using your body weight as resistance is a very effective way to improve strength. For good ST routines, see Chapter 4.

Overdistance swim
40 minutes at level 1 [111-128]

Use this swim to work on drills that will improve your technique. Also focus on relaxed breathing, with the breath coming from deep in your abdomen, not up in your chest. Force an exhalation just before you turn your head to breathe.

Overdistance run
60 minutes at level 1 [111-128]

Remember to stay on soft surfaces like trails for these runs; this will reduce the pounding your body takes. Throw in a tempo speed burst every 15 minutes. You should also be doing some stretching after your workouts. Stretching will counteract the body's tendency to become less flexible as a result of your increased training. Chapter 5.

Overdistance ride
35 minutes at level 1 [111-128]

During the fourth week of each four-week cycle, your training volume is reduced to let your body recover and adapt. Improvements in fitness come from stressing the body and then letting it recover from that stress via reduced stress, or rest. The body adapts by coming back stronger and more fit. Too often we forget that it's the combination of work and rest that improves performance, not just work. Pamper yourself with the recovery techniques outlined in Chapter 7. Take some time between your bike ride and the run - we'll get to back-to-back training sessions later in this program.

Endurance run
25 minutes at level 2 [129-138]

Do this session as endurance intervals. Run for five minutes at level 2, walk for 15 seconds to rest, and repeat for 25 minutes. EN intervals and how to do them are described in detail in Chapter 4.

Rest day

A heart rate monitor is a very useful tool for measuring exercise intensity and are highly recommended for this training program. They'll make it easy for you to measure intensity and will let you learn the association between HR and perceived exertion (how you feel).

Endurance swim
25 minutes at level 2 [129-138]

Do this swim as 2 12-minute efforts with a 1-minute rest between swims. Swim the first 12 minutes at the low end of your level 2 HR (that is, at 70%) then the second 12 minutes at the high end (75%). Remember: use good technique at all times!

Strength gym session
20 minutes at level 1 [111-128]

Stay with the same routine you've been doing all along. Do a combination of general strength exercises, with 2-3 sets of 20-25 reps for each exercise. Use about 50% of your 1-rep maximum as the weight. You can read more about good ST routines in Chapter 4.

Overdistance ride
40 minutes at level 1 [111-128]

Make this session interesting by varying your pedaling cadence (that is, your leg speed, also known as revolutions per minute or rpm) while keeping your HR in the level 1 zone. Begin by using a low cadence of 70 rpm, and increase it by 10 rpm every minute, up to 110 rpm. Repeat eight times. Focus on smooth pedaling, without bouncing on the seat.

Uphill run
15 minutes at level 4 [148-165]

Warm up for 10-15 minutes with easy to moderate-paced running. This week you'll run up a hill for 15 minutes continuously, holding a level 4 HR. This steady type of effort is often termed a time trial and will teach your body to hold a pace that is sustainable but not easy. If you don't have a hill that's long enough, use the longest one you can find and do repeats. Cool down for 10 minutes by jogging or walking back down the hill.

Strength gym session
20 minutes at level 1 [111-128]

Spend your gym time finding your new one-rep max for each exercise. Gradually increase the weight until you can only do one repetition with good form. Be very careful when you do this. It's always a good idea to work with a trainer for these sessions, so you'll have someone to help you maintain safe technique (and keep you from cheating on the exercise). You should be stronger than you were four weeks ago!

Overdistance swim
30 minutes at level 1 [111-128]

Try to swim this workout without doing any freestyle. Use mostly breaststroke, backstroke, and butterfly, but don't hesitate to do sidestroke, underwater swimming, elementary backstroke, or a mode of movement of your own creation. Be creative and have FUN.

Overdistance run
45 minutes at level 1 [111-128]

Do this run somewhere you haven't run before. Either pick a loop in your neighborhood or find a park with some trails you haven't explored.

Overdistance ride
40 minutes at level 1 [111-128]

Today is the start of a new four-week cycle. These next four weeks will be slightly different to the previous four. The workouts get a little longer and you have one additional workout per week. For an overview on how this program is planned, see Chapters 1-3. As always, take some time between your bike ride and the run. Don't do a back-to-back training session yet.

Endurance run
30 minutes at level 2 [129-138]

Each level of intensity and activity has a closely associated level of effort. This level of effort is called 'perceived exertion.' It is typically measured by the modified Borg Scale, in which you rate your effort on a 1-10 scale, where 1 feels very easy and 10 feels very, very hard. Because perceived exertion takes into consideration much more than just what your heart is doing, it's a good thing to focus on. Learn how each level of intensity feels in relation to what you're doing.

Rest day

Although this program is designed to gradually increase your level of fitness, you may find that you're not recovering effectively and your training sessions are less than optimal. In other words, you may be overtrained. Signs of overtraining include loss of appetite, irritability, weight loss, poor workouts, and loss of sleep. If you suffer from these symptoms, take a day or two off rather than trying to push through (it's not possible to push through; you'll just keep getting more fatigued). For a complete discussion of overtraining see Chapter 7.

Endurance swim
30 minutes at level 2 [129-138]

As always, you have two choices for this swim: either do it continuously, or break it up by swimming 300-400 meters, taking a short rest of 15-30 seconds, and repeating the sequence for 25 minutes. You should notice that you're swimming faster at your level 2 HR than you were before. You're getting fit!

Strength gym session
20 minutes at level 1 [111-128]

This month your ST work will focus on developing your maximum strength. Do the exercises at 85-95% of your 1-repetition max, which you determined last week. Do six sets of three to six reps (yes, that's three to six reps). Stick with the same exercises we've been doing, including hip extensions (squats), seated rows, abdominal crunches (with weight this time), and lat (latissimus dorsi) pulldowns. Use a lighter weight during the first set and gradually increase the weight. Do the exercises in a circuit, doing one set of each before starting the second set.

Overdistance ride
40 minutes at level 1 [111-128]

Make sure you're getting enough energy, especially carbohydrates, in your diet. Ideally, your diet should be about 50-60% carbohydrates, 15-20% protein, and 20-25% fat. If your objectives include weight loss, make sure your caloric consumption is less than your caloric expenditure for the day, but not by more than 100-200 kcal. You want to lose weight gradually so that you can maintain your weight loss. Chapter 6.

Uphill run
15 minutes at level 4 [148-165]

Warm up for 10-15 minutes with easy to moderate-paced running. Find a moderately steep hill and run up for four minutes, keeping your HR at level 4. Rest for one minute by jogging back down the hill. Repeat this sequence three times, each time increasing your HR by two to four beats. Start with your HR in the lower level 4 intensity range (60%) and finish by doing the last three-minute uphill interval at the upper end of the range (90%). Cool down for 10 minutes by jogging or walking.

Interval swim
15 minutes at level 4 [148-165]

Intervals are recurring periods of high-intensity exercise ranging from 1-10 minutes followed by recovery intervals of varying time. The magic of intervals is that they have the same effect as if you had done the entire workout at a high intensity. Intervals prepare your body for the demands of going fast for an extended period of time by improving your body's anaerobic threshold ('AT'). For a detailed description of IN training and AT, see Chapter 4. For today's swim workout, warm up for 10-15 minutes with easy to moderate swimming. Do a set of 300-meter intervals with 30 seconds rest between 200s. Repeat the cycle for 15 minutes. Cool down for 10 minutes with some easy swimming. Focus on backstroke and breaststroke.

Strength gym session
20 minutes at level 1 [111-128]

The maximum ST routine will make you sore, so be sure to stretch during the week. But don't stretch if a muscle group is sore - wait until it recovers.

Overdistance swim
30 minutes at level 1 [111-128]

Remember that easy swims are a perfect time to work on drills that will improve your technique. Also focus on relaxed breathing, with the breath coming from deep in your abdomen, not up in your chest. Force an exhalation just before you turn your head to breathe.

Overdistance run
50 minutes at level 1 [111-128]

Don't forget to do your tempo speed bursts every 15 minutes. If you happen to miss a workout due to your schedule, an illness, or travel, don't fret. Just pick up the plan the next day. Even if you miss up to three days, you can jump right back in. However, if you miss more than three days, plan to repeat the week.

Overdistance ride
45 minutes at level 1 [111-128]

A key physiological principle for endurance training is that of specificity. What this means is: don't play tennis to train for a triathlon, which you've figured out by now. But specificity also applies to terrain and equipment, meaning that if you're planning an event on hilly terrain, you should train on the hills; if you're planning to do a mountain bike event, don't train on your road bike; and so on.

Endurance run
35 minutes at level 2 [129-138]

Today, do your run right after you finish your ride (within 10-15 minutes). This back-to-back training is called a brick, an appropriate name for how your legs will feel the first few minutes running. Don't get in a hurry; just shorten your running stride a bit and let your legs get used to the movement. Better to do it now than to have your first experience during your triathlon debut.

Rest day

A good mental technique that most elite athletes use is visualization. Athletes use mental imagery to visualize a particular event or movement pattern, allowing them to 'perform' the task repeatedly. We all have an extensive library of visual images in our heads. Pull some out that apply to your training and use them while you swim, bike, or run. For details on using visualizations to improve your workouts, see Chapter 11.

Overdistance swim
25 minutes at level 1 [111-128]

Warm up for 10-15 minutes with easy to moderate swimming. Do a set of 100-meter intervals with 30 seconds rest between 100s. Repeat for 17 minutes. Cool down for 10 minutes with some easy swimming, focusing on backstroke and breaststroke.

Endurance gym session
35 minutes at level 2 [129-138]

Breathing is obviously a big part of sports performance; it's hard to imagine having much success without it. But many people forget to breathe while doing ST training, choosing to hold their breath until the very end of an exercise. Remember to breathe regularly while doing this type of exercise, even when you're using heavy weights.

Overdistance ride
45 minutes at level 1 [111-128]

Today, find a new route to ride, even if it's only a slight variation. Remember that OD days are a great time to explore your area on your road or mountain bike. Feel free to mix up road and mountain bike rides in your cycling. Just monitor your intensity during the workout and keep it in your level 1 range.

Uphill run
17 minutes at level 4 [148-165]

Warm up for 10-15 minutes with easy to moderate-paced running. This week, you'll do what the Swedish call 'fartlek,' which means speed play. Pick a rolling or hilly route. Go hard when the urge strikes; go easy when going hard doesn't seem like such a good idea. Continue in this unstructured manner for 17 minutes. Cool-down for 10 minutes by jogging or walking. See Chapter 4 for more details on fartlek.

Interval swim
17 minutes at level 4 [148-165]

Warm up for 10-15 minutes with easy to moderate swimming. Do a set of 100-meter intervals with 30 seconds rest between 100s. Repeat for 17 minutes. Cool down for 10 minutes with some easy swimming, focusing on backstroke and breaststroke.

Strength gym session
25 minutes at level 1 [111-128]

Breathing is obviously a big part of sports performance; it's hard to imagine having much success without it. But many people forget to breathe while doing ST training, choosing to hold their breath until the very end of an exercise. Remember to breathe regularly while doing this type of exercise, even when you're using heavy weights.

Overdistance swim
35 minutes at level 1 [111-128]

If you live near a lake, ocean, or other navigable body of water, try an open water swim today. Swim parallel to shore, and use a wetsuit if the water is below 72 degrees. Lift your head every six to eight strokes to 'sight' - that is, to check where you're going and keep on course. Swim for what seems like 20 minutes and check your watch - you've probably gone about 2 minutes. Keep going until you've managed to stay in the water for 35 minutes. (Note: it's good to bring a friend with you on this workout if you're going to be swimming somewhere unsupervised.)

Overdistance hike
55 minutes at level 1 [111-128]

Change the tempo a bit here and go for a hike instead of a run today. Make it a family outing, if appropriate, and enjoy the scenery along the way. If it takes longer than 55 minutes, don't worry; you can handle the extra by now. And skip the tempo speed bursts this week - they're hard to do in hiking boots!

Overdistance ride
100 minutes at level 1 [111-128]

You're going long on the bike today, so make sure you bring plenty of water and fuel (a couple of PowerGels should suffice). Don't be intimidated by the time; your body is well prepared for this type of ride. Pick a route that has some interest for you and perhaps find a partner to ride with, ideally someone you haven't seen in a while so you won't run out of things to talk about. Take some time between your bike ride and the run.

Endurance run
35 minutes at level 2 [129-138]

You have about a two-hour window after each training session to replace some of the energy you expended. Have some high-carbohydrate food sources ready for when you return from training, and make it something appetizing so you'll actually eat or drink it. If you refuel right away, your next workout will be much better. Use the guidelines in Chapter 6.

Rest day

Really try to rest today, not just do a bunch of other stuff that you haven't gotten to yet. Work is OK if you absolutely have to go, but try not to expend copious amounts of physical and mental energy. You had a big day yesterday.

Endurance swim
35 minutes at level 2 [129-138]

Do a pyramid session today. Do you remember how to do these from last time? Swim 150 meters; rest 15 seconds; swim 200 meters; rest 15 seconds; swim 250 meters, rest 15 seconds; and swim 300 meters. Rest 15 seconds, then work your way back down. Repeat the pyramid or change it slightly the next time until you've gotten your 35 minutes. The good thing about a pool is that there are so many ways to do a workout. Be creative, or join a masters swim group and let them be creative for you.

Strength gym session
30 minutes at level 1 [111-128]

Add sets or reps to your routine this week - you have an extra five minutes to get strong.

Rest day

You get an extra rest day this week because of the really heavy day (ahead of earlier, depending on your choice of day sequence). How is your training log looking? It should be full of useful information by now. A look back is a good idea to see where you've come from. If you haven't gotten around to starting one yet, see chapter 7.

Uphill run
18 minutes at level 4 [148-165]

Increase the uphill interval time to five minutes this week and recover for one minute. Repeat three times. Make sure you're warming up and cooling down properly. To warm up, increase your level of effort gradually as you begin. By the end of your warm-up, you should have reached at least a level 3 HR (75-80% MHR). The cool-down should be nice and easy. Chapter 5 of SERIOUS Training for Endurance Athletes has lots of warm-up and cool-down suggestions.

Interval swim
18 minutes at level 4 [148-165]

Warm up for 10-15 minutes with easy to moderate swimming. Do a pyramid set of intervals with 30 seconds rest after each interval. Start with 50 meters, add 50 meters at a time up to 200 meters, then come back down. Repeat the cycle for a total of 18 minutes. Cool down for 10 minutes with some easy swimming, focusing on backstroke and breaststroke.

Strength gym session
30 minutes at level 1 [111-128]

Just as we said three days ago, add sets or reps to your routine this week. Once again, you're doing 30 minutes of strength training instead of 25, so you have an extra 5 minutes to get strong!

Overdistance swim
40 minutes at level 1 [111-128]

Use this swim to work on drills that will improve your technique. Also focus on relaxed breathing, with the breath coming from deep in your abdomen, not up in your chest. Force an exhalation just before you turn your head to breathe.

Overdistance run
60 minutes at level 1 [111-128]

Remember, stay on the soft surfaces for these runs, to reduce the pounding your body takes. Throw in a tempo speed burst every 15 minutes. You should also be doing some stretching after your workouts. When you start doing more training, you tend to get less flexible; stretching counteracts this tendency. Chapter 5 illustrates some good stretching routines.

Overdistance ride
40 minutes at level 1 [111-128]

It's the fourth week of this four-week cycle. So once again, your training volume (amount of training) is going to be reduced to give your body a chance to recover and adapt. Improvements in fitness comes from stressing the body and then letting the body recover from that stress by reducing the stress or resting. The body adapts by coming back stronger and more fit. Too often we forget that it is the combination of work and rest that improves performance, not just work. Pamper yourself with the recovery techniques outlined in Chapter 7.

Endurance run
30 minutes at level 2 [129-138]

Do this as a brick again. It'll seem easier than the first time. Break up the run by doing endurance intervals. Run for 10 minutes at level 2, rest for 15 seconds by walking, and repeat for 35 minutes. EN intervals and how to do them are described in detail in Chapter 4 of SERIOUS Training for Endurance Athletes.

Rest day

Many of us disassociate when we work out, thinking about work, family, money, the dog, the weather, or anything that takes our mind away from what we are actually doing. Learn to associate while you're training, thinking about your technique, nutritional needs, speed, and intensity, and listening to your inner voice. Start with short periods of attention to the task at hand and gradually increase your attention span. Your workouts will be the better for it. See Chapter 11 of SERIOUS Training for Endurance Athletes for more details on this very important aspect of training.

Endurance swim
30 minutes at level 2 [129-138]

Do this swim as a 30-minute continuous effort. Gradually increase your speed until you are at the upper end of your level 2 HR (75%) then come back down. Repeat as often as time allows.

Strength gym session
20 minutes at level 1 [111-128]

Stay with the same routine you've been doing.

Overdistance ride
40 minutes at level 1 [111-128]

Make this session interesting by varying your pedaling cadence while keeping your HR in the level 1 zone. Begin by using a low cadence of 70 rpm, and increase by 10 rpm every minute, up to 110 rpm. Repeat eight times. Focus on smooth pedaling, without bouncing on the seat.

Uphill run
15 minutes at level 4 [148-165]

Warm up for 10-15 minutes with easy to moderate running. This week you'll run up a hill for 15 minutes continuously, holding a level 4 HR. This steady type of effort is often termed a time trial and will teach your body to hold a pace that is sustainable but not easy. If you don't have a hill this long, use the longest one you can find and do repeats. Cool down for 10 minutes by jogging or walking back down the hill.

Interval swim
15 minutes at level 4 [148-165]

Warm-up for 10-15 minutes with easy to moderate swimming. Do a swimming fartlek or speed play session by going hard when you want and easy when you feel like it for 15 minutes. Cool down for 10 minutes with some easy swimming; focus on backstroke and breaststroke.

Strength gym session
20 minutes at level 1 [111-128]

Spend your gym time finding your new 1-rep max for each exercise. You should be stronger than you were four weeks ago. Gradually increase the weight until you can only do one repetition with good form - don't cheat the exercise.

Overdistance swim
30 minutes at level 1 [111-128]

Try to swim this workout without doing any freestyle. Use mainly breaststroke, backstroke, and butterfly, but don't hesitate to do sidestroke, underwater swimming, elementary backstroke or a movement of your own creation. Be creative and have fun!

Overdistance run
45 minutes at level 1 [111-128]

Do this run somewhere you haven't run before. Either pick a loop in your neighborhood or find a park that has some trails you haven't explored.

Overdistance ride
80 minutes at level 1 [111-128]

Today is the start of a NEW FOUR-WEEK CYCLE. As in the previous cycle, these next four weeks will be slightly different to the previous four weeks. The duration is a little longer and a bit higher intensity. For an overview on how this program is set up, see Chapters 1-3. Take some time between your bike ride and workout 2 - no bricks this week!

Interval run
15 minutes at level 4 [148-165]

Running intervals, like swimming intervals, are periods of high-intensity training followed by rest periods. Running intervals can be done on flat or rolling terrain, a track, or treadmill. The key to running IN sessions is not to start too hard. You should be able to maintain the same pace and/or intensity throughout an interval session. For this workout, warm up for 10-15 minutes with easy to moderate jogging. Run for two minutes at level 4 intensity; recover by jogging or walking for one minute, and repeat five times. Cool down for 10-15 minutes by jogging easily and walking. IN sessions and how to do them are described in detail in Chapter 4 of SERIOUS Training for Endurance Athletes.

Rest day

Remember to make it a real rest day. Don't wear yourself out running all the errands that have piled up while you've been working out!

Endurance swim
25 minutes at level 2 [129-138]

Do this workout by swimming 500 meters, then taking a short rest of 15-30 seconds and repeating the sequence for 25 minutes. Keep the intensity at level 2, even if it means swimming slowly. As we've said before, swimming performance is largely determined by technique. Even as your level of fitness improves, if your technique is poor, you won't get that much faster. Hook up with a swim coach or masters swim program to get instruction and workout suggestions. EN sessions and how to do them are described in detail in chapter 4.

Strength gym session
15 minutes at level 1 [111-128]

In this four-week cycle, the strength work is building on the gains you achieved last month in your maximum-strength workouts. The emphasis this month is on developing power, which is really what you're after as an endurance athlete. Power is the ability to move a mass (you or something else) quickly over a distance. Do the exercises explosively with a weight that is 50% of your one-repetition maximum. Do two sets of 50 repetitions. Recommended exercises are listed in Chapter 4 of SERIOUS Training for Endurance Athletes. Examples include squats or leg presses, sit-ups, lat (latissimus dorsi) pull-downs, and seated rows. Warm up and cool down for 10-15 minutes using a stationary bike or walking and/or jogging.

Speed run
15 minutes at level 2 [129-138]

Speed is the body's ability to move at a high tempo with maximum efficiency for a prolonged period of time. Speedwork will help you teach your muscles to move quickly and efficiently. Speedwork is not the same as IN training; the focus during SP sessions is more on developing the neuromuscular coordination required to move quickly. To do this workout, first warm up for 10-15 minutes. You can do Body Speeds at a track or on the road. If you're using a track, Body Speeds are 200-meter efforts where you gradually increase your speed over the 200-meter distance. The speed of the 200-meter effort depends on your desired racing speed; details can be found in Chapter 4. If you're using a road, you can do Body Speeds by gradually increasing your speed for 30 seconds, and then following each effort with 60-90 seconds of recovery. Repeat the sequence for 15 minutes. Your speed at the end of the 30 seconds should be slightly faster than your desired racing speed. Cooldown after the workout with 10-15 minutes of walking and/or easy jogging.

Uphill ride
35 minutes at level 4 [148-165]

This month your UP sessions are on a bike. You can ride either a road or mountain bike, or alternate between the two. Warm up for 10-15 minutes with easy to moderate-paced cycling. Find a moderately steep hill and cycle up for five minutes, keeping your HR at level 4. Rest for two minutes by cycling back down the hill. Repeat this sequence seven times. Cool down for 10 minutes by easy cycling. If you live in an area with no hills, do these sessions as IN workouts. See Chapter 4.

Interval swim
15 minutes at level 4 [148-165]

Warm up for 10-15 minutes with easy to moderate swimming. Swim 400 meters at level 4 intensity, rest for 30 seconds, and repeat for 15 minutes. Cool down for 10 minutes with some easy swimming. Focus on backstroke and breaststroke.

Strength gym session
15 minutes at level 1 [111-128]

Follow the same routine you've been using. Focus on explosive power with good technique. Remember to breathe!

Overdistance swim
35 minutes at level 1 [111-128]

Focus on having good technique. Rent a video of the Olympics, check out the swimmers, and use these images to practice visualization. Pretend that you're in the Olympics and about to set a world record in the 1500-meter freestyle. The commentator keeps reflecting on how relaxed and easy you are making this incredible swim appear.

Overdistance run
50 minutes at level 1 [111-128]

Do this run on a loop that you used to run. Check your speed compared to a few weeks ago - you should be getting faster at the same HR.

Overdistance play day
150 minutes at level 1 [111-128]

This is an unstructured activity day. Do anything that seems like it would be fun to do with your new fitness. Could be a hike, ski, mountain bike, surf - there's no structure. One rule: it can't be a swim, bike, or run on your traditional routes. The key to making progress is to occasionally get off the same road.

Rest day

Here's a reminder of something we said earlier in the program: focus on relaxing while you're swimming, cycling, and running. Think of the elite athletes you see on TV. They're moving fast but their faces are relaxed. As the saying goes, 'the face muscles ain't connected to the leg muscles.' So in your next workout, focus on moving while staying as relaxed as possible, especially in the face and shoulders. Learn to recognize when you're carrying tension, take a deep breath and as you exhale, RELAX!

Endurance swim
30 minutes at level 2 [129-138]

You can do this workout continuously or break it up. You remember how to break it up, don't you? - swim 300-400 meters, then take a short rest of 15-30 seconds, and keep repeating the sequence for 30 minutes. Mix up the strokes you do during this workout. Swim the first 300 meters freestyle, the next 300 meters backstroke, the next 300 breaststroke, then go back to freestyle and repeat. For complete details on EN sessions and how to do them, read Chapter 4

Strength gym session
20 minutes at level 1 [111-128]

Stick with your same routine. Focus on explosive power with good technique. Remember to breathe!

Speed run
20 minutes at level 2 [129-138]

Do you remember how to do Body Speeds? You can do them at a track or on the road. First, warm up for 10-15 minutes. Now, if you're using a track, do 200-meter efforts where you gradually increase your speed over the 200-meter distance. The speed of the 200-meter effort depends on how fast you want to race. For exact numbers, see Chapter 4. If you're on the road, you can do body speeds by gradually increasing your speed for 30 seconds followed by 60-90 seconds of recovery. Repeat the sequence for 20 minutes. Your speed at the end of the 30 seconds should be slightly faster than your desired racing speed. Cool down after the workout with 10-15 minutes of walking and/or easy jogging.

Uphill ride
35 minutes at level 4 [148-165]

Warm up for 10-15 minutes with easy to moderate cycling. Find a moderately steep hill and cycle up for five minutes, keeping your HR at level 4. Rest for two minutes by cycling back down the hill. Repeat this sequence seven times. Cool down with easy cycling for 10 minutes. If you live in an area with no hills, do these sessions as IN workouts. See Chapter 4.

Interval swim
20 minutes at level 4 [148-165]

Warm up for 10-15 minutes with easy to moderate swimming. Swim 200 meters at level 4 intensity, rest for 20 seconds, and repeat for 20 minutes. Cool down for 10 minutes with some easy swimming. Focus on backstroke and breaststroke.

Strength gym session
20 minutes at level 1 [111-128]

Stick with your same routine. Focus on explosive power with good technique. Remember to breathe!

Overdistance swim
35 minutes at level 1 [111-128]

If you live near a lake, ocean, or other navigable body of water, we're going to try another open water swim today. Swim parallel to shore, and use a wetsuit if the water is below 72 degrees. Lift your head to sight every six to eight strokes to keep on course. Swim for what seems like 20 minutes and check your watch - you've probably gone about 2 minutes. Keep going until you've managed to stay in the water for 35 minutes. If you don't live near a good body of water, do this workout in the pool.

Overdistance ride
100 minutes at level 1 [111-128]

Group training is a great way to socialize while doing your exercise. This is especially true for the OD sessions because you'll be able to have a conversation while you're riding. Be careful though - don't let your group training sessions turn into races. If someone keeps pushing the pace, let them go. Have an idea of things to talk about with your training partners so you can keep the conversation going and keep the pace under control. Take some time between your bike ride and the run; no bricks this week.

Interval run
20 minutes at level 4 [148-165]

For this workout find a local track and warm up for 10-15 minutes with easy to moderate jogging. Run for 800 meters (1/2 mile) at level 4 intensity. Recover by jogging or walking for one minute. Repeat this cycle for 20 minutes. Cool down for 10-15 minutes by jogging easily and walking. IN sessions and how to do them are described in detail in chapter 4.

Rest day

Enjoy it! Take a nap at work. Okay, not literally; but you get the idea: take it easy.

Endurance swim
30 minutes at level 2 [129-138]

Try a pyramid-type session today. Swim 150 meters, rest 15 seconds, swim 200 meters, rest 15 seconds, swim 250 meters, rest 15 seconds, and swim 300 meters. Rest 15 seconds, then work your way back down. There are a lot of good things about the pool. For one thing, no matter what kind of swimmer you are, you never get left behind! For another, there are hundreds of ways to do a workout. Be creative, or join a masters swim group and let them be creative.

Strength gym session
20 minutes at level 1 [111-128]

Do the same routine you've been doing. Focus on explosive power with good technique; and as always, remember to breathe!

Speed run
20 minutes at level 2 [129-138]

To do this workout, first warm up for 10-15 minutes. Body Speeds can be done at a track or on the road. If you're using a track, Body Speeds are 200-meter efforts during which you gradually increase your speed. The speed of your 200-meter effort depends on your desired racing speed. You can find more specific details in Chapter 4. If you're on the road, you can do body speeds by gradually increasing your speed for 30 seconds followed by 60-90 seconds of recovery. Repeat the sequence for 20 minutes. Your speed at the end of the 30 seconds should be slightly faster than your desired racing speed. Cool down after the workout with 10-15 minutes of walking and/or easy jogging.

Uphill ride
40 minutes at level 4 [148-165]

Warm up for 10 minutes with easy to moderate cycling. Find a long climb if possible, and hold a steady effort for 15 minutes. Ride back down the hill for about 5 minutes, then repeat this long time trial effort. This will not only develop leg power, but will help you learn a sense of pace at a higher intensity. Alternate sitting and standing on your bike to break up the routine. Cool down for 10 minutes with easy riding.

Interval swim
20 minutes at level 4 [148-165]

Warm up for 10-15 minutes with easy to moderate swimming. Swim 1000 meters at level 4 intensity (80-90% of MHR): Cool down for 10 minutes with some easy swimming. Focus on backstroke and breaststroke.

Strength gym session
20 minutes at level 1 [111-128]

Follow the usual strength routine, the one you've been using in the rest of this four-week cycle. Focus on explosive power with good technique, and - you know what's coming - remember to breathe!

Overdistance swim
40 minutes at level 1 [111-128]

Try to swim this workout without doing any freestyle. Use mostly breaststroke, backstroke, and butterfly, but feel free to throw in some sidestroke, underwater swimming, elementary backstroke, or a movement of your own creation. Be creative and have fun.

Overdistance run
60 minutes at level 1 [111-128]

Remember, to do your body a favor - minimize the pounding by staying on soft surfaces for these runs. Throw in a tempo speed burst every 15 minutes. Are you stretching? You should be - if not, all this training will make you increasingly tight. See Chapter 5 of SERIOUS Training for Endurance Athletes for illustrated stretching routines.

Overdistance ride
40 minutes at level 1 [111-128]

This is the last week of this training program. You've come a long way in 12 weeks! With the training you have done, you'll have no problem doing a sprint triathlon, which has a 1/4-mile swim, a 12.4-mile bike ride, and a 3.1-mile run. Those of you who like to push the envelope could squeak by in an Olympic-distance tri (about a 1-mile swim, 25-mile bike, and 6-mile run). We're doing back-to-back sessions today, so don't loiter around after the ride.

Interval run
16 minutes at level 4 [148-165]

Jump right in after your bike ride and go hard. You won't need too much warm-up, only about 10 minutes. For this workout, get on the road and run two minutes at level 4 intensity; jog easy for two minutes; and repeat 4 times. Cool down for 10-15 minutes by jogging easily and walking.

Rest day

Since recovery is such an important part of the total training process, it's wise to make the most of your days off. Play with your children, spouse, or friends. Do something fun and relaxing. Or volunteer your time and energy to help others, even if it's only for an hour.

Endurance swim
25 minutes at level 2 [129-138]

Do 2 12-minute efforts with a 1-minute rest after each swim. Swim the first 12 minutes at the low end of your level 2 HR (70%) and the second 12 minutes at the high end of your level 2 HR (75%). Remember: the rule is good technique at all times.

Speed run
20 minutes at level 2 [129-138]

Start with a 10 to 15 minute warm-up. Then, if you're at the track, do 200-meter efforts during which you gradually increase your speed. The actual speed depends on your desired racing speed - you can find it in Chapter 4. If you're running on the road, do your Body Speeds by gradually increasing your speed over a 30 seconds followed by 60-90 seconds of recovery. Repeat the sequence for 20 minutes. Your speed at the end of the 30 seconds should be slightly faster than your desired racing speed. Cool down after the workout by walking and/or jogging for 10-15 minutes.

Uphill ride
15 minutes at level 4 [148-165]

Warm up for 10-15 minutes with easy to moderate-paced cycling. Do this workout as an uphill fartlek. Choose a hilly loop and go hard when you want and easy when you want. Cool down for 10 minutes.

Rest day

Another rest day. Practice mental preparation. Or take a stroll.

Endurance swim
15 minutes at level 2 [129-138]

Do this swim as a moderate effort, ideally, using the swim course on which you will be racing. Try to swim at the same time of day as your event, so you know the angle of the sun and other course related matters (currents, etc.).

Endurance ride
30 minutes at level 2 [129-138]

Ideally use the bike course of the race and do a few pickups of 10-30 seconds where you accelerate up to race pace.

Endurance run
20 minutes at level 2 [129-138]

Ideally use the run course and do some pick-ups to get your legs moving. Congratulations! You have just finished your first 12-week cross-training program and you're ready for your first triathlon.

RACE DAY

GO FAST IN YOUR RACE!