Ullefan said:
Do you do alternate days like:
Day 1-Run
Day 2-Bike
Day 3-Swim
or do you do two things on the same day? I ask this because I go to the gym 4-5 times a week, doing kick-boxing 1-2 times a week and I always try to get in weight work on upper and lower body 1-2 times a week. In addition I'll try to get in at least an hour a day of intense CV training, if i'm tired, that will usually be swimming. I'd love to be able to do more swimming than this but you just can't concentrate on it if you're doing weight work and kickboxing which tend to leave you sore for a few days. My fastest mile swim is only 37 minutes and i'd like to improve. It's hard to believe you can train 6 days a week like that every week?
Usually I alternate days however sometimes I also practice 2 sports (either swimm and run, or swimm and bike) the same day in order to simulate competition. THis is what I did last week:
Monday: RUN: 1,500 meter slow warmup + 5,000 meters average + 1,500 meter very slow run.
Tuesday: SWIMM In 25 meter pool: 200 meter (2 x 4) slow warmup + 1,500 meters (2 x 30) + 200 meter very slow swimm.
Wednesday: BIKE: 2 hours average speed.
Thursday: 1,500 meter swimm average speed + 10,000 meter run average speed.
Friday: BIKE: 2 hours average speed.
Saturday: REST all day. Went out with a couple of friends and had a beer.
Sunday: I made a Triathlon with 4 friends. I usually leave the sunday for a race competition. If there is no race or I dont feel like compiting that day, then I do a Triathlon myself alone or with friends, or even a long 70 minute run (usually in Winter).
Really, the hard days were Thursday and Sunday. On Mondays, the day after a triathlon or long run I always take it easy. However I dont do the same every week and sometimes I change things. If for example on Friday I dont feel like going with the bike, I go for a run.
I always try to do 3 days for every sport and since the week has only 7 days then on 2 days I have to do 2 sports the same day.
Follow the basic rule: The day after a hard trainning day take it easy and dont train hard again until 2-3 days later. and leave at least 1 day a week for total REST or minimun trainning in order for your body to assimilate the trainning. the day after the REST day train hard or compete.
Also keep in mind that to train 6 days a week you need to have been trainning all year or at least a few months. I use to get in my best shape in the summer but in February for example, I train only 3-4 days a week and not very hard.