Phase 2 of my transformation and Periodized triathlon training
So I’ve hit a plateau with my weight but my strength keeps increasing. This is a good thing but not good enough! I’ve got about 50 days left in the transformation contest and believe that now’s the most crucial time to start making changes. I’ve signed up for a sprint tri on the day before the end of the contest so not only do I have to look good, I have to be able to perform.
Phase 2 consists of a more aggressive calorie deficit and an increase in the ratio of protein to carbs.
Training wise, things will remain the same but have to be more consistent. I skipped out on a couple of the runs due to a foot injury but it feels better now and so I have not excuse. Here’s the breakdown of my triathlon training periodization:
Phase 1, 6 weeks(hypertrophy/endurance): GYM- 3 days a week, traditional and kettlebell. RUN- 4 miles every day. SWIM- 3×3000yards each week. BIKE- 1x 80-100mile bike per week
Phase 2, 6 weeks (specific strength while maintaining endurance): GYM- 3 days a week with more focus on core, swimming muscles, and running muscles; more kettlebell and stability ball work. RUN: every day with one bout of hill intervals and one bout of tire dragging intervals. SWIM: 3 x 3000yds. BIKE: 1 bout of 2 mile speed intervals + 80-100 mile ride
Phase 3, 6 weeks (Power): GYM- 2 days a week for strength maintenance, RUN- 3 days a week, 1 day for hill or tire intervals, 1 day for SHORT speed intervals (200m-400m), and one long run to maintain endurance conditioning. SWIM: 3 days a week; 1 day for intervals (2000yds), 1 day for drills (2000 yds), 1 long continuous swim (3000yds) BIKE- 1 bout of 2 mile speed intervals + 80-100mile bike ride
Phase 4, (Power Endurance) 6 weeks leading up to A priority race in September: RUN- 4 days a week 1 day for hill or tire intervals, 1 day for 1/2 mile- 1 mile repeats, 1 long run, 1 easy recovery run. GYM-1 day a week for maintenance, SWIM: 2 sessions of interval training, 1 session of long continuous drills. BIKE: 2 days of 2 mile speed intervals and optional long ride
This is a RUN focused Periodization scheme. I’m not too worried about my bike as you can see the limited bike training (I’ll save that for next year).
Wish me luck!
June 15, 2008 at 7:13 pm
What a detailed and thoughtful plan for your training, Dave! Glad to hear that you are seeing gains with your strength - you are definitely doing something right when you see those gains! The weight will change when your body is ready to give it up - meanwhile, keep being consistent in all the other areas, and it will surely follow! With a brutal training plan like the one you’ve outlined, how could it not! Have a great week.