Week 9, Day 4
Workout description: Strength
15-20 minutes cardio of your choice
DB bicep curls
Seated cable row
DB shoulder press
Lat pull down machine
Pank 30 seconds
Ball crunch 30-60 seconds
Bicycles 30-60 seconds
V-ups 30-60 seconds
Plank alternating knee-to-ebow 30-60 seconds per leg
Wall pec stretch
Overhead triceps stretch
Arm-across-chest shoulder stretch
Side bends, right and left
Clasp hands behind and stretch chest and shoulders open
Standing quad stretch
Hurdler stretch, reach for toes of extended leg, do both sides
Seated forward fold
Seated side bends, right and left
Seated hip opener, left and right (one leg straight, the other bent across it, fold forward)
Iron cross stretch (lying straight-leg piriformis stretch), both sides
Completing a triathlon takes strength, speed, endurance, and flexibility. Triathlon training is balanced, whole-body training. In other sports you may wind up building strength in some areas, while accruing weaknesses in others. Triathletes get body benefits from running, cycling, and swimming, and as a result are lean and fit from head to toe.
After the sprint-distance triathlon, many athletes have their sights set on an Olympic distance event. If that’s your goal, then this comprehensive program is for you.
This Olympic distance triathlon plan starts with an assessment week to dial in your swim, bike, and run training parameters. You begin by building a solid base and move gradually into tempo and speed work. The program culminates with a peak week. As always, the key to success is your commitment to consistency.
Stay focused! Be healthy, train smart, and have fun.