Female professional triathlete Kelly Rees will be sharing her training diary with us as she leads up to Ironman South Africa. She'll be following a training plan laid out for her by Erik Burgan. Erik is a long time Southern California pro, who's year-2000 results can be found here.
Erik is a seasoned veteran of racing, and also works in a managerial capacity at Nytro Multisport. He co-authored the Slowtwtich.com trainer manual. Erik is himself coached by Julieanne White, the coaching and training editor at Slowtwitch.com.
Kelly's first week of training is given below. Her training for IM South Africa will begin on November 20th. We'll publish her weekly training schedule, and in her training journal she tells us how she is responding to the training.
Kelly has the luxury of training for this race in San Diego. Erik will also give those of our readers who live in less-mild climates alternative workout options -- especially germaine because he's our recognized expert on indoor training for the endurance athlete.
|
NOVEMBER WEEK 5
|
| MON 11.27.00 |
SWIM |
OFF |
| BIKE |
OFF |
| RUN |
OFF |
| WTS |
OFF |
| TUES 11.28.00 |
SWIM |
3000 METERS AT 70-75% |
| BIKE |
20 MILES AT 65-70% |
| RUN |
10 MI OFF BIKE AT 65-70% |
| WTS |
OFF |
| WED 11.29.00 |
SWIM |
2500 METERS AT 65-70% |
| BIKE |
OFF |
| RUN |
7 MI AT 65-70% |
| WTS |
OFF |
| THURS 11.30.00 |
SWIM |
3500 METERS AT 65-70% |
| BIKE |
OFF |
| RUN |
5 MI EVENING AT 65-70% |
| WTS |
OFF |
| FRI 12.1.00 |
SWIM |
OFF |
| BIKE |
25 MI AT 65-70% |
| RUN |
3 MI AT 65-70% |
| WTS |
OFF |
| SAT 12.2.00 |
SWIM |
1000M AT 65-70% |
| BIKE |
OFF |
| RUN |
2 MI AT 65-70% 4X100M STRIDES |
| WTS |
OFF |
| SUN 12.3.00 |
SWIM |
OFF |
| BIKE |
OFF |
| RUN |
27 MILES (TUCSON MARATHON) |
| WTS |
OFF |
| TOTALS |
SWIM |
7,500 METERS |
| BIKE |
45 MILES |
| RUN |
54 MI |
|
NOVEMBER WEEK 4
|
| MON 11.20.00 |
SWIM |
OFF |
| BIKE |
OFF |
| RUN |
OFF |
| WTS |
OFF |
| TUES 11.21.00 |
SWIM |
3500 METERS AT 70% |
| BIKE |
50 MILES AT 70-75% |
| RUN |
5 MI OFF BIKE AT 70-75% |
| WTS |
WEIGHTS 2 SETS OF 20 |
| WED 11.22.00 |
SWIM |
4000 METERS AT 70% |
| BIKE |
OFF |
| RUN |
15-17 MI OFF BIKE AT 70-75% |
| WTS |
OFF |
| THURS 11.23.00 |
SWIM |
4500 METERS AT 70% |
| BIKE |
35-40 MILES EASY SPIN 65% |
| RUN |
4 MI EVENING 70% |
| WTS |
WEIGHTS 2 SETS OF 20 |
| FRI 11.24.00 |
SWIM |
3000 METERS AT 70-75% |
| BIKE |
OFF |
| RUN |
10 MI AT 70-75% |
| WTS |
OFF |
| SAT 11.25.00 |
SWIM |
2500 METERS AT 75% |
| BIKE |
70 MILES AT 70% IN HILLS |
| RUN |
6 MI OFF BIKE AT 70-75% |
| WTS |
OFF |
| SUN 11.26.00 |
SWIM |
1500M OPTIONAL RECOVERY |
| BIKE |
50 MILES AT 70-75% |
| RUN |
18-20 MI TRAILS AT 70-75% |
| WTS |
OFF |
| TOTALS |
SWIM |
16,500 METERS |
| BIKE |
160 MILES |
| RUN |
58-62 MI |
