[Triangle-AR] Typical Weekly Workouts?

Thu May 18 09:54:37 EDT 2006

Wow, there is a lot pressure following up Charlie.  I'll quickly give
you what I have done so far this week:

Sun ~2 hr mtb
Mon 6 mile run, 15 min weights, 30 min core strength (situps, pushups,
leg lifts, etc.)
Tues 1 hr hike, 1 hr soccer (cross training)
Wed 1 hr bouldering at North Cary Park, 1 hr Mtb hill repeats in the
dark
Thurs Umstead endurance ride (~2.5 hrs)
Sat planned 2-3 hr road ride
Sun planed long hike and/or paddle

I use weights typically once a week to keep the paddling muscles in
shape.  Things like lat pull downs, military press, etc. (10-12 quick
reps, circuit training sort of thing).  I will typically do one activity
during lunch and another afterwork or before bed.   We typically get
together on the weekend for run followed by a long ride. Another thing,
grab the gear list for the race you are training for and keep your gear
with you.  A lot of good comes from training with your pack!

I hope that is helpful.

EC

-----Original Message-----
From: triangle-ar-bounces at triangle-ar-team.com
[mailto:triangle-ar-bounces at triangle-ar-team.com] On Behalf Of Patrick
Downie
Sent: Wednesday, May 17, 2006 8:03 PM
To: Triangle Adventure Racing Club
Subject: Re: [Triangle-AR] Typical Weekly Workouts?

Thanks for all the info Charlie!  Anyone else want to give us an idea of
  their workouts?  Bruce?  Ernie?  Brian?  Anyone else?

Charlie Roberts <charlie at triangle-ar-team.com> wrote:
  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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