I want to do my first competitive triathlon next year, starting with a sprint then and olympic, this is my plan initially and possibly throughout timetable wise, distances and speeds varying with developments in fitness.
At the minute:
M - Football 7-8pm +Swim with drills 9-10pm
Tu - Run 10k 7-8am + Bike with 5k run in middle 6-8pm
W - Strength Training + Stretch or REST + Stretch
Th - Run 10k 7-8am (Intervals of local res 1.5mile long overspeed with 3 minute rest) + Football 730-9pm
F - Bike 40k as fast as possible. 6-730pm + Swim aerobically 9-10pm
Sa - Rest/Strength Training
Su - Long Road cycle at easier pace taking in hills of rossendale or out on mountain bike with friends.
However, I do feel swimming is my weak point and have discovered a pool on the way to work that opens at 7am or I can go at lunch if I turn up to work early which is probably best option as Ill miss the traffic. Alternative sessions are balanced same:
M - Swim AM (or noon), Football PM, Poss Swim PM (w g/f)
Tu - Run AM (or Noon), Bike with Run PM
W - Swim AM (or noon), Strength Training PM
Th - Run AM (or noon - shower at work), Football PM
F - Swim AM (or noon), Bike Fast PM.
Sa - REST or Strength training
Su - Long ride as above.
I have 3 x swim, 2 x run with 1 brick session to games of football for anaerobic work, 3 x bike, so a kind of 3 x 3 workout plan. Additionally I could arrange (by leaving car at work as I am an essential user for my job) to ride to work, its approx 15 miles each way. I guess if I did that from monday evening to friday morning I could get some decent mileage in my legs BUT not race distance, swim at lunch or on way to work and run or stretch/strength train in the evenings.
Can anyone suggest anyhting better?
I work monday to Friday and can do hours bwteen 8 and 5 i.e. granting some longer lunch hours but its not always possible on mondays due to meetings. Id like 2 rest days