Ironman Lake Tahoe Training - Week 1

Monday:
- Strength 1:15
AA:
40-60% of max, 20-30 reps per set, 3-5 sets per session, 1-1.5 minutes between sets

1. hip extension (squat / leg press / step-up)
2. standing bent-arm lat pull down
3. hip extension (different than #1)
4. chest press or pull ups
5. seated row
6. hamstring curl / knee extension / heel raise
7. abdominal exercise
8. optional--back extension

Tuesday:
- Swim 1:00
E2 - endurance zones 1-2
- Run :30
S2:
mostly zone 1-2, several 20-30 second pick ups with 2 minutes between intervals

Wednesday:
- Strength 1:15 AA

Thursday:
- Swim 1:00
T1b:
3x300 with 30s rest between sets, take average of 300s, then divide by 3 to get 100 T1 pace
- Run :30
E1 (*cross training optional)

Friday:
- Bike 1:00
S1:
spin step-ups - low resistance on trainer:
20 min warm up 90 rpm, 100 rpm for 3 minutes, 110 rpm for 2, 120 rpm for 1

Saturday:
- Swim 1:00
E(form)
- Run 1:00
T1 (3):
aerobic time trial, warm up, then 3 mile TT

Sunday:
- Bike 1:00
T1 (5):
aerobic time trial: warm up, then 5 miles at 9-11 beats below lactate threshold, single gear