SwimBikeRunParty: My typical training week for Spring 2014

Saturday 28 December 2013

My typical training week for Spring 2014

My typical training week for Spring 2014

Mon
6:30am SLEEP
5:30pm 2 x 45min spinn at FitnessFirst, then some stretching exercises

Tue
6:30am 2k swim at AquaSplash (mostly drills)
6:00pm really should do a run (mile repeats or hill work) sometimes miss this!

Wed
6:30am 2k swim at AquaSplash (with Tri Club)
5:45pm 1 x 45min spinn at Bodyrox, then some stretching exercises

Thu
6:30am 2k swim at AquaSplash (mostly drills)
Sometimes I miss the swim and do a run 10k+/- need to do hilly work
6:00pm should do yoga or stretching

Fri
6:30am 2k swim at AquaSplash (with Tri Club)
6:00pm really should do a run (mile repeats or hill work) sometimes miss this!

Sat - sometimes swap sat/sun sessions depending on the weather
7:00am sometimes I do a short 4mile morning run
8:00am Bike either with Tri Club (fast) or Tony Williams (long)
3:00pm weights session

Sun- sometimes swap sat/sun sessions depending on the weather
7:30am Run 8.5miles min, longer is better
10:00pm should do yoga or stretching
3:00pm weights session

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About me and this site

Tim Rogers is a Triathlete, Rower, Personal Trainer and Spinning Instructor.

Routine training sessions Dec2013 to Mar2014, you are welcome to come along!

Swim 6:30am at AquaSplash Tues, Wed, Thu, Fri. The Wed and Fri sessions are with the Tri Club and are good sessions. The Tue and Thurs are me working on technique.

Bike Sat 8am from FitnessFirst with Tri Club for 30miles. Normally a short but hard session working on quality rather than volume. The Tri Club guys are very fit (getting ready for Commonwealth Games) so I struggle to keep up. Plan B is 8:30am with Tony Wiliams at Gunsite for 50miles+. I do my speed work in spinn classes.

Spinn Mon 5:30pm and 6:30pm at FitnessFirst and Wed 5:45pm at BodyRox (both gyms offer pay-as-you-go options)

Run Tues, Thurs , Sat and Sun. Sessions vary from 4-6 x 1mile repeats, 4-10 x hills or a circuit of Queens Valley Reservoir (Speed/Strength on Tues and Thurs) or longer sessions like 8.5miles St Catherines and back 1/2 marathon, or 12miles+ off-road paths (Stamina/Endurance Sat or Sun)

Gym I need to work on strength. Currently I do some weights for 15-20mins before my Wed Spinn Class and after my Mon Spinn Class. I also do 2 sessions in the Gym. My favorite stuff includes the "Body for Life Programme", Cosgove Evil8 and Crossfit type stuff with emphasis on reps and speed rather than weight.