By Paul Huddle, Roch Frey
Paul Huddle and Roch Frey enable you flow from brief distance triathlon to persistence triathlons. Longer routines, balancing paintings, relations, and coaching, including pace paintings restoration, and the psychological video game are all crucial in the event you choose to movement as much as the Ironman® distance.
Read or Download Start To Finish: 24 Weeks to an Endurance Triathlon (3rd Edition) PDF
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Extra info for Start To Finish: 24 Weeks to an Endurance Triathlon (3rd Edition)
Order of Exercises If your time management program is starting to crack, do only the highlighted exercises. Strength Training Exercises (Listed in the order to be performed) 1. Warm-up 2. Total body warm-up 3. Robot arms 4. Squats / leg press 5. Lat. Pull-down 6. Leg extension 7. Bench press 8. Leg curl 9. Dumbbell pullover 10. Walking or reverse lunges 11. Seated / Upright rows 12. Straight biceps curls 13. Calf raises 14. Supinated biceps curls 15. Anterior tibs 16. Triceps extensions, with rope or kick backs 17.
Intensity Workout Terminology Most of the bike workouts in the program are self-explanatory, but the turbo sessions are a bit cryptic. Here’s a primer. Sample workout: • 15 minutes warm-up • 4 x 40 seconds SLD (Single Leg Drills), 20 seconds recovery both legs • 3 x 5 minute Big Gear Intervals at HR#2 as: 2 minutes in big gear < 80 RPM 1 minute in smaller gear >100RPM 2 minutes back in big gear < 80 RPM 2 minutes recovery • 4 x 30 seconds fast spin, 30 seconds recovery • 10 minutes cool-down In English: After warming up for at least 15 minutes, roll right into the single leg drills.
The remaining exercises will be in the medium range resistance like in the Endurance phase: the same 2-3 sets of 15 reps. The exercises that you “Power” on Thursday become endurance exercises on Sunday, and vice-versa for the Thursday Endurance exercises. 4. Chisel (Weeks 17-20) Purpose: This phase can translate strength into power (or strength applied quickly). Drop all leg exercises except the lunges—save your energy for the miles on the road. 13 09:56 Speed of Execution: Think SPEED, even in rests.