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The Core Strength Training program shown below is what I have personally been doing for my triathlon weight training for the past 10 years. The exercises shown work on developing your core muscles. The training is broken into 4 segments that are done over a 6 month training cycle. Find a gym with an adjustable cable weight machine and follow the descriptions and photos for your Core Strength Training Program. ENDURANCE PHASE 6 weeks - 2 x per week light weight 20-30 reps 1st wk - 1 set 2nd wk - 2 sets 3rd - 6th wk - 3 sets 30 sec rest betw sets STRENGTH PHASE 6 weeks - 2 x per week increase weights per set 3 sets set 1 - 15 reps set 2 - 12 reps set 3 - 8 reps (to exhaustion) 90 - 120 sec rest betw sets MUSCULAR ENDURANCE PHASE 8 weeks - 2 x per week moderate weights 3 sets 15 reps 30 - 45 sec rest betw sets MAINTENANCE PHASE 6 weeks - 1 x per week moderate to heavy weights 2 sets 15 reps 30 - 45 sec rest betw sets
 Yields: 15 cookies
These oatmeal cookies are yummy, nice and chewy! 1 cup instant oats 1 1/2 cups regular flour, wheat flour, or half white half wheat, spelt flour works great also 1 ½ tsp baking powder 1 ½ tsp ground cinnamon ⅛ tsp salt 4 tbsp unsalted butter, melted and cooled slightly (or coconut oil) 1/2 cup unsweetened applesauce 1 large egg, room temperature 1 tsp vanilla extract 1/2 cup brown sugar 3/4 cup raisins -Preheat the oven to 325°F -Whisk together the dry ingredients: oats, flour, baking powder, cinnamon, and salt in a medium bowl. -In a separate bowl, whisk together the butter, egg, applesauce, and vanilla. Stir in the brown sugar. -Add in the flour mixture, stirring just until incorporated. Fold in the raisins. Spray your cookie sheet or line with parchment paper. Drop the cookie dough into 15 rounded scoops onto a cookie sheet, and flatten slightly. Bake at 325°F for 11-12 minutes. Cool on a wire rack.  This is a great early season run to develop power without going too hard for too long in the beginning stages of your training. The total distance and number of repetitions can be modified to fit your endurance level. Happy running!
40 minutes total run time Run at a steady moderately-high foundation pace (high Zone 2) for 30 minutes. After 30 minutes run a 20 second relaxed sprint at speed intensity (Zone 5 or fastest pace you can hold for 1:00 - 1:30) then slow down and run 40 seconds active recovery (Zone 1). Repeat for 6 intervals (or adjust to fit your endurance level). After you have completed your sprints, run for approximately 5 more minutes at Zone 1 recovery pace for a total running time of approximately 40 minutes. Thanks to Coach Taz of T3 Coaching for this workout!
This cold grain salad is yummy, refreshing, and perfect for a summer BBQ. You probably already have all of the ingredients in your kitchen!
For the dressing: juice of one lemon 1 teaspoon mustard as an emulsifier 1/2 cup olive oil 1 garlic clove minced fine 1/4 cup fresh parsley 1/4 teaspoon salt (more to taste) 1–2 teaspoons honey For the salad: 1/2 bunch kale (finely chopped, without stems, to yield about 1 1/2 cups) 1 tomato chopped 2 carrots grated 1/2 cup red cabbage 1 small cucumber I /4 cup dried cranberries 1 chicken breast cooked (I used some leftover grilled chicken) 1 1/2 cups cooked and cooled brown rice (or millet, quinoa, wheat berries, or spelt berries) Directions: 1. Shake up the dressing ingredients in a large jar. 2. Dice and chop all the veggies and chicken. 3. Add veggies, chicken and grains to the dressing jar 4. Shake it all up. 5. Garnish with 1/4 cup chopped almonds and an avocado 6. Enjoy! Thanks to T3 Coaching for this recipe!  This is a great early (or mid) season ride to develop power without going too hard for too long in the beginning stages of your training. The total distance and number of repetitions can be modified to fit your endurance level.
75 minutes total ride time Ride at foundation pace (zone 2) for approximately 30 minutes to your favorite hill. The hill should have a moderate grade (4 – 6%). Perform 8 x 60 second short climbing intervals done in an efficient gear for climbing quickly. You should climb hard and fast enough to just push into Zone 5. Recover between intervals by coasting back down the hill and pedaling easily for two minutes of active recovery. Then repeat for the number of intervals indicated. After you have completed your climbs, ride home at Foundation pace for a total riding time of approximately 75 minutes. Thank you to Coach Taz of T3 Coaching for this workout!  While this peanut butter toast is super simple, it is extremely delicious, has low sugar, is super digestible, and hits all the nutrition zones to fuel your morning.
Ingredients
Directions
Thanks to Coach Taz of T3 Coaching for the recipe!  This swim workout comes from Coach Taz, who coaches the OSU Triathlon Team swim practices 3 times a week, every week, no matter what!
This type of a set helps you with your pacing and build endurance by using the 100’s as active recovery from the fast half of the longer negative splits. This workout is perfect for swimmers at any level, as there are send off times for a variety of paces. All of the times in the main set correspond to the 100 yard send off times at the top of each column. If you can swim a 100 yards at a moderate, steady pace in 1:30 then you should use the times in the 1:40 column giving you approximately 10 seconds rest per 100. Choose you send off column based on that formula. Swim the 100’s at a moderate, steady pace (en1) and really work the second half of the longer negative splits (NS). Warmup: 4 x (125 free/25 back) 4 x (100 free/25 back) 600 500 Main Set: 1:25 1:30 1:40 1:50 2:00 3 x 100 en1 1:25 1:30 1:40 1:50 2:00 - 1 x 1 x 200 NS 2:50 3:00 3:20 3:40 4:00 - 1 x 3 x 100 en1 1:25 1:30 1:40 1:50 2:00 - 1 x 1 x 300 NS 4:15 4:30 5:00 5:30 6:00 - 1 x 3 x 100 en1 1:25 1:30 1:40 1:50 2:00 - 1 x 1 x 400 NS 5:40 6:00 6:40 7:20 8:00 - 1 x 3 x 100 en1 1:25 1:30 1:40 1:50 2:00 - 1 x 1 x 500 NS 7:05 7:30 8:20 9:10 10:00 - 1 x Total : 3200 1800 Cool Down: 200 EZ 200 EZ Total: 3400 yards total 2000 yards total |
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