Trevor Kott

Team Trevor Workout – Week #1

Posted on 18. Jan, 2010 by admin in Team Trevor

Who’s ready!?

 Let’s get some strength training going!

If you don’t have a sports watch with a timer and lap counter, BUY ONE. (ex. Timex Ironman watch)   

You’re going to need it to keep track of your workouts and see the progress you’ll make.  Get at least a 30 lap version (Target ~$35.)

Adaptation Stage

Week 1 – 3

We are going to build a strength base and condition our bodies for the rigors of the swim/bike/run.  We’ll get our bodies in motion and build some muscle. 

Week 1- Jan 17-23 (LOW INTENSITY – able to talk complete sentences, not gasping for air)

Sun- 20 minutes of weight training

Mon-Run for time (3 levels) [1] run 5 min., then walk 1 min. x5  [2] run 8 min., then walk 1 min., x5 [3] run 10 min., then walk 1 min. x5

Tue-Swim for distance [1] 10×25yards [2] 10×50 yards [3] 15×50yards

Wed-Bike indoors or out [1] 20min [2] 30min [3] 45min

Thur-20min weight training

Fri-Swim for distance [1] 10×25yards [2] 10×50 yards [3] 15×50yards

Sat- Run for time (3 levels) [1] run 5 min., then walk 1 min. x5  [2] run 8 min., then walk 1 min., x5 [3] run 10 min., then walk 1 min. x5

It doesn’t have to be in this order, you just want to break up the disciplines so you aren’t doing the same thing 2 days in row.

Decide which level best fits your current abilities, it may be different for each discipline.  If you get comfortable, bump up to the next level.

Remember, the first week is just getting your body in motion and strengthening the tendons/muscles you’ll be using.  Don’t push it too hard this should be an easy week!