Outlaw Training – Base Phase 2 Week Four…

winteriscoming

So, its now official – The British winter is here…..well at least for the next few days whilst the snow melts.  The weather has put pay to some of the training, but as its week four then its a lower week than normal.  So all in all not too bad.

This weeks training:

  • Mon – Wattbike
  • Tue – S&C session; Swim
  • Wed – Run
  • Thu – S&C session; Wattbike
  • Fri – Rest
  • Sat – S&C session; Swim
  • Sun – Run

A pretty easy week to end Base Phase 2.  This is going to be followed by a couple of weeks low level training (my excuse to enjoy the Christmas period) before the next training block starts.

Whatever you are doing this week, have a fit and healthy one

Rob 🙂

 

Outlaw Training – Base Phase 2 Week Three…

Training-plan

Here we are again.  Another week down and the weather has not been too kind for me last week.  A couple of the bike sessions ended up on the pile of ‘non-completion’ due to being too icy to ride.  Now, I know that the hardy cyclists amongst you will have undoubtedly rolled your eyes at that, but as I don’t really want any injuries from bike accidents that I can pre-empt and avoid I’m happy.

So anyway, this week is another week of aerobic base training and S&C sessions.  Training for the week is as follows:

  • Mon – S&C session
  • Tue – Track Run; Swim
  • Wed – Wattbike; S&C session.
  • Thu – Rest day
  • Fri – S&C session; Wattbike
  • Sat – Long Run; Swim
  • Sun – Long bike

Whatever you are doing this week, have a fit and healthy one.

Rob 🙂

 

Outlaw Training – Base Phase 2 Week Two…

Training-plan

Still keeping everything nice and low this week, although the S&C sessions have a more robust feel to them now.  For the past 5 weeks it’s all been about getting the basic right; movement patterns; posture etc..so I thought it about time that I put some real work into action.  I have decided to follow a 2 week, 3 month programme – basically a 2 week routine that I will follow for the next 3 months increasing weight when/where required.  Not mine by design, but I can’t remember of the top of my head who it was, so the plaudits will have to wait until next week.  Anyway, day 1 of the new S&C session went well, so hopefully it will bode well for the next 3 months.

The remainder of this week is all at aerobic base level.  No real hard work, just trying to stick to consistency.  Anyway, this week is as follows:

  • Mon – S&C session
  • Tue – Track run; Swim
  • Wed – Bike Commute; S&C session
  • Thu – Bike Commute; Swim
  • Fri – Track Run; S&C session
  • Sat – Rest
  • Sun – Long Bike with short brick run

Whatever you are doing this week, have a fit and healthy one.

Rob 🙂

 

Outlaw Training – Base Phase 2 Week One…

Training-plan

Already into week 5 of the training for Outlaw Triathlon, or as it’s otherwise known, Base Phase Two; Week One.

Everything still revolves working aerobically, so nothing too intense just ticking along and making sure that the fundamentals are correct.  I will start to put on some of the actual training sessions, but for now I will stick to my weekly programme.  So this week is as follows:

  • Mon – S&C session
  • Tue – Bike Commute – Swim
  • Wed – Track Run – S&C session
  • Thu – Bike Commute – Swim
  • Fri – Track Run – S&C session
  • Sat – Rest
  • Sun – Long Bike with 30 min brick run

Another week of winter miles for summer smiles 🙂

Whatever you are doing this week, have a fit and healthy one.

Rob 🙂

Outlaw Training – Base Phase Week Four…

Training-plan

This week is a drop week.  Although I am still only working on base training and the intensity is low, I have decided to stick to the 3/1 phasing of training.  All going well so far and getting back to enjoying the training.

This week is as follows:

  • Mon – Swim
  • Tue – Run; S+C session
  • Wed – Bike commute
  • Thu – Wattbike; S+C session
  • Fri – Bike commute
  • Sat – Long Run; Swim
  • Sun – Rest Day

A pretty straight forward week of base training with a slight reduction of duration for all elements.

Whatever you are doing this week have a fit and healthy one.

Rob 🙂

Outlaw Training – Base Phase Week Three…

Training-plan

Another week down! Time seems to go quicker for me for some reason when I have a more structured training plan than when I don’t!

Anyway, this week is a bit of a mixture.  Cold weather has pushed some of my bike commutes to the end of the week.  I know the hardy amongst you will be giving a hearty ‘ppffftt’ followed by an eye roll, but when the better half worries about you cycling in the dark and then adding freezing temperatures to that, forgive me if I follow the direction and don’t cycle 🙂

  • Mon – S+C session; 1 hour Wattbike (concentrating on equal force production)
  • Tue – 1 hour track run; 1 hour swim (400s)
  • Wed – Bike commute; S+C session
  • Thu – Bike commute with 30 min brick run
  • Fri – Bike commute; S+C session
  • Sat – 1 hour swim (400s); 90 min track run
  • Sun – Rest

Another aerobic week with some good S+C sessions thrown in.  Going to be working hard on my Strength and Conditioning over the winter.  Not just because I am looking at the benefits for my training, but because I am looking to go for my UKSCA accreditation next year, so need to be on my game with Squat/Clean+Press/Snatch.

Whatever you do this week, have a fit and healthy one

Rob 🙂

 

Outlaw Training – Base Phase Week 2…

week-2

Where did last week go?  Anyway with my extra hour of rest this week (thanks GMT) I am up and raring for week 2.  This week will see a significant increase in cycle time due to having the extra benefit of being able to cycle to/from work.  This gives me 80km of riding every day that I commute which for this base phase is a really handy oportunity to have.  S&C goes to three sessions with run and swim on 2 sessions.

Base Phase – Week 2

  • Mon – Cycle commute / S&C session
  • Tue – Cycle Commute / Swim
  • Wed – Cycle commute with brick run / S&C session
  • Thu – Run / Swim
  • Fri – Cycle commute / S&C session
  • Sat – Swim / Long Run

All training is set at aerobic pace so no records going to be set this week, just a good old fashioned base training week.

Whatever you do, have a fit and healthy week.

Rob 🙂