{"id":3391,"date":"2012-05-24T13:54:40","date_gmt":"2012-05-24T13:54:40","guid":{"rendered":"http:\/\/dailyimprovisations.com\/?p=3391"},"modified":"2015-09-17T20:12:27","modified_gmt":"2015-09-17T20:12:27","slug":"how-to-train-an-over-50-year-old-woman-for-a-triathlon","status":"publish","type":"post","link":"https:\/\/funfitnessafter50.com\/how-to-train-an-over-50-year-old-woman-for-a-triathlon\/","title":{"rendered":"How to Train an Over 50 Year Old Woman for a Triathlon"},"content":{"rendered":"<p><a href=\"http:\/\/dailyimprovisations.com\/wp-content\/uploads\/2012\/05\/train-50-yow-triathlon-business-face.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-medium wp-image-3392\" title=\"OLYMPUS DIGITAL CAMERA\" src=\"http:\/\/dailyimprovisations.com\/wp-content\/uploads\/2012\/05\/train-50-yow-triathlon-business-face-168x300.jpg\" alt=\"\" width=\"168\" height=\"300\" \/><\/a>How I dress affects me. \u00a0A dazzling, psychedelic shirt and screaming orange shorts just make me <em>feel<\/em> more athletic! \u00a0So that&#8217;s what I wore for speed work on Monday last. \u00a0\ud83d\ude42 \u00a0But besides being stylish, a schedule for training is also useful. \u00a0This is what my husband\/coach and I came up with (I&#8217;m going to begin on Saturday, because that is how the cycle makes most sense):<\/p>\n<ul>\n<li>Saturday \u00a0 \u00a0 \u00a0&#8211; \u00a0 \u00a0 \u00a0Half hour or so ride, either road bike or spinning bike in our \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 basement, transition to long run (6-7 miles right now). \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 Hopefully in the morning.<\/li>\n<\/ul>\n<ul>\n<li><span style=\"color: #008000;\">Sunday \u00a0 \u00a0 \u00a0 \u00a0 &#8211; \u00a0 \u00a0 Swim up to at least a half mile, but maybe up to one mile, \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0working on pace, then bike on the road bikes (currently up to \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0an hour). \u00a0 After sleeping in some. \u00a0We are currently limited \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0to using the local gym pool, and it doesn&#8217;t open until 11 AM.<\/span><\/li>\n<\/ul>\n<ul>\n<li>Monday \u00a0 \u00a0 \u00a0 &#8211; \u00a0 \u00a0 \u00a0Speed interval work at a local track, with hubby after he gets \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 home from work, which I do mostly barefoot. \u00a0(Last work out \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 was 3\/4 mile warm up followed by 3 sets of 200 , \u00a0200 , 400 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 meters fast, with same distance recovery run in between, \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 followed by 3\/4 mile cool down) \u00a0Next, some easy cool down \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 laps in the pool.<\/li>\n<\/ul>\n<ul>\n<li><span style=\"color: #008000;\">Tuesday \u00a0 \u00a0 \u00a0 \u00a0&#8211; \u00a0 \u00a0 Rest OR swim an hour in the evening, depending on how I feel \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0(swimming is currently fairly relaxing for me, but if the body is \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0telling me I&#8217;m pushing my limits, I&#8217;ll take a day off)<\/span><\/li>\n<\/ul>\n<ul>\n<li>Wednesday \u00a0 &#8211; \u00a0 \u00a0 Swim 1.5 miles in drills in the wee hours of the morning, \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0before hubby leaves, \u00a0if not done on Tuesday. \u00a0In the evening, \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 ride road bikes for 1.5 -2 hours. \u00a0 We&#8217;ve been taking part in \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0<a href=\"http:\/\/www.rollinghcycles.com\/#partners\" target=\"_blank\">a group ride<\/a> for this the last 3 weeks, which was very fun, but it \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0has proven to be longer and harder \u00a0than I can manage (until \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0I&#8217;ve trained more?)<\/li>\n<\/ul>\n<ul>\n<li><span style=\"color: #008000;\">Thursday \u00a0 \u00a0 \u00a0 &#8211; \u00a0 \u00a0Tempo run by myself during the day, again barefoot. \u00a0May \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0need to swim again; or Friday morning.<\/span><\/li>\n<\/ul>\n<ul>\n<li>Friday \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0&#8211; \u00a0 \u00a0Rest day, especially if I didn&#8217;t rest on Tuesday. \u00a0Otherwise, \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 \u00a0 I&#8217;ll never make it through the weekend<\/li>\n<\/ul>\n<p>It all adds up to 8.5 to 10 hours of training per week. \u00a0With so much going on in the evenings, dinner can difficult. \u00a0Fortunately, the husband is <em>very<\/em> comfortable in the kitchen.<\/p>\n<p>I haven&#8217;t even mentioned (in this post) dancing on Saturday nights or hours of yard work&#8230;. but, after almost 3 weeks of this specific (flexible) routine, it is already paying off. \u00a0There is nothing quite like a written training schedule to help me, just an ordinary 51 year old woman, get ready for a triathlon. \u00a0If I can do it, you can, too! \u00a0But you&#8217;ll have to find your own coach. \u00a0\ud83d\ude09<\/p>\n<p>Addendum June 12, 2012:<\/p>\n<p>With the weather getting hotter, we moved our speed workouts to Tuesday early mornings. \u00a0We are out as the sun is rising.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>How I dress affects me. \u00a0A dazzling, psychedelic shirt and screaming orange shorts just make me feel more athletic! \u00a0So that&#8217;s what I wore for speed work on Monday last. \u00a0\ud83d\ude42 \u00a0But besides being stylish, a schedule for training is also useful. \u00a0This is what my husband\/coach and I came up with (I&#8217;m going to [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[5,8,3,4,34],"tags":[70],"_links":{"self":[{"href":"https:\/\/funfitnessafter50.com\/wp-json\/wp\/v2\/posts\/3391"}],"collection":[{"href":"https:\/\/funfitnessafter50.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/funfitnessafter50.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/funfitnessafter50.com\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/funfitnessafter50.com\/wp-json\/wp\/v2\/comments?post=3391"}],"version-history":[{"count":0,"href":"https:\/\/funfitnessafter50.com\/wp-json\/wp\/v2\/posts\/3391\/revisions"}],"wp:attachment":[{"href":"https:\/\/funfitnessafter50.com\/wp-json\/wp\/v2\/media?parent=3391"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/funfitnessafter50.com\/wp-json\/wp\/v2\/categories?post=3391"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/funfitnessafter50.com\/wp-json\/wp\/v2\/tags?post=3391"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}