HoustonTri(er) wrote:
Short Version: If I did every session in the week it would look something like this: Monday - Friday
AM - Swim between 2,200 - 4,200 yards (40mins - 1hr 15min)
Lunch - 45 mins on Treadmill (5 miles)
PM - between 1hr - 1hr 30min on bike trainer (20 - 30 miles)
Saturday (not fixed)
AM - Swim 3,200-4,200 yards (1hr - 1hr 15min)
PM - Run 10-15 miles (1hr 30min - 2hr 10min)
Sunday (not fixed)
AM - Swim 3,200-4,200 yards (1hr - 1hr 15min)
PM - TT Bike Outside 30 - 80 miles (1hr 30min - 4hr)
Totals:
Swim: 16,000 - 20,000yards (7hrs)
Run: 35-40 miles
Bike: 130 - 210 miles
Hours: 18 - 23 hours
Thanks for the information. That's a pretty impressive week! Holy shit, that would leave me utterly drained, kudos to you.
I see you have ranges for each sport and your totals vary from 18 to 23 hours per week, but could you explain your system for adapting this plan to have "stretch" weeks and "recovery" weeks? Do you step back all your running one week and swim more that week, for example? Or do you step back all three sports in the same week? I'd love to get my volume up (goal at the moment is 12 hpw, so still nowhere near what you are managing) without crushing myself in the process. I see you use family/work interventions as rest days, but I'm curious to know how you vary the programme on a weekly (or monthly) basis.