Testing my triathlon training

I'm running my first Olympic triathlon in Lanzarote next March with friend Ivan Shyr at Sussex Place Ventures, and have been focusing on endurance and cardiovascular capacity these last few months.

Some of the constraints and assumptions I have:

  • I'm time poor because I'm currently in session and have a young baby
  • I'm poorest at swimming
  • I'm fair to good at endurance running or cycling
  • Doing two workouts a day will stretch my body more
  • High intensity workouts improve cardio and strength, while longer workouts improve skills

    Below is a training schedule I've put together, combining elements of high-intensity interval training and Crossfit to maximize cardiovascular improvement, and swimming to improve my familiarity with the sport. This is all a hypothesis to get to a minimum level of fitness - as the new year starts my training will have to ramp up as well as having coaching help.

    In total I work out 5 hours a week, 1 hour to cardio improvement, 1 to swim, 1 hour to run, and 2 hours of general overall fitness, transition, and endurance.

    Monday:

  • Light run: focused on endurance; max one hour

    Wednesday:

  • Morning swim at the London Aquatic centre (where they hosted the Olympics) - focusing on endurance and technique; max 30 min
  • Afternoon Crossfit from the traveling WOD - focusing on cardio and strength (upper or lower body); max 30 min

    Friday

  • Morning swim - focusing on endurance and technique; max 30 min
  • Afternoon Crossfit - focusing on cardio and strength (upper or lower body); max 30 min

    Sunday:

  • Big workout usually maxing out and/or utilizing all three events and including at least 30 min swim; max 2 hours

    [1] The importance of sleep shouldn't be under estimated. I try to get at least 8 hours on Wednesday, Saturday, and Sunday nights