[Triangle-AR] Typical Weekly Workouts?

[McClintock, Robert E. MAJ]

Great workout regime!  Thanks for the tips.

Another event not to be forgotten are the monthly BOK orienteering meets
held vic Umstead Park....great for keeping navigation skills sharp!

V/r
 
Rob

-----Original Message-----
From: triangle-ar-bounces at triangle-ar-team.com
[mailto:triangle-ar-bounces at triangle-ar-team.com] On Behalf Of Charlie
Roberts
Sent: Friday, May 12, 2006 5:15 PM
To: Triangle Adventure Racing Club
Subject: Re: [Triangle-AR] Typical Weekly Workouts?

It all depends on what I'm training for...I'm currently training for 
multi-days and have no idea how many miles I train, but for the past 
several months I've been averaging 12-15 hrs per week.  The majority of 
my time is spent biking, running or hiking with a pack.  I spend less 
time paddling than I should, maybe once every other week or so for a few

hours.  Climbing has kinda been pushed aside temporarily.  I've been 
climbing for years and don't need the skills practice in that area. 
I've never lifted weights, tho I know other racers who incorporate light

lifting into their routines.

I use fartleks during my shorter weekday workouts if I feel recovered 
enough.  I don't stick to a strict schedule and try to listen to what my

body is telling me.  If my legs haven't recovered, then I might switch 
to a paddle workout instead of a run, or just go really slow and do a 
walk/run type thing.  Thats the cool thing about AR, anything is 
considered training!

Here's a sample from my log...it varies from week to week tho.  I've 
quit the swimming for now...I was really only doing it since I needed a 
certification in it.

Mon - 50min swim, 15m stretching
Tue - 1hr trail run
Wed - 1:12 mtn bike
Thu - 1:41 trail run
Fri - 30mins core strength training
Sat - 3hr fast trek w/pack
Sun - 5:20 road bike
Mon - 40min swim
Tue - 30min Yoga, 20min bouldering
Wed - 1:05 trail run
Thu - 1:50 paddle
Fri - 1hr mtn bike
Sat - 3:20 paddle, 1hr run
Sun - 1hr mtn bike, 30min run, 4hr road bike

I start tapering at least a week before a big race.  I'll do extremely 
easy workouts, mainly just to get my legs moving a little.  Two to three

days before the race I do nothing but rest.

I do recovery weeks when I feel they're necessary.  If my legs are 
continuously sore and tired, then it's time for one.  For me, its more 
of an art than science :-)


Patrick Downie wrote:
> Hi Triangle AR Team and Other Racers - 
>    
>   Was wondering if you all would be willing to post a typical weekly
workout plan?
>   I was thinking something simple like how many hours (or distance)
for each event
>   practiced.  For example:
>    
>   Running = 20 miles
>   Biking = 35 miles
>   Paddling = 2 hours
>   Swimming = 3k meters
>   Lifting, climbing etc, etc.
>    
>   Of course any additional information would be great (workout
locations, pre-race
>   weeks versus hard training weeks versus recovery weeks, broken down
per day 
>   with time, etc.).  I know that would take more time, so the basic
info. would be
>   a lot of help.
>    
>   Thanks!
>   -Patrick

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