XL TriFit Week One

Weekly Nutrition Guidance:

  • Sign up for XL TriFit to get access to all Nutrition Guidance! 

Homework

  • Read through the “Begin Here” section of this website for important information on getting started, as well as the philosophies and concepts of this 12 week program and triathlon generally. 
  • Find your Maximum Aerobic Heart Rate (MAHR) by using the Maffetone Method. This is the heart rate under which your body will be conditioned to burn fat as a primary source of fuel. You can read more about it HERE. This is the formula:
    • 180 – your age = MAHR (+/- 5-10 beats)
    • Your MAHR may vary by 5-10 beats depending on your current level of fitness. If you have a poor level of fitness/health currently, subtract 5-10 beats. If you have an excellent level of fitness/health currently, add 5-10 beats.
    • There is a very small chance that your overall maximum heart rate is higher than normal, in which case your MAHR will be affected. The only way to be certain is to get a stress test or VO2 Max Test from a medical professional.
    • Concerning effort level, the MAHR is a “governor” which will help you to monitor effort, but more importantly, you should learn your effort levels by feeling your breath. If you find that you are breathing too heavily and the effort is too hard (regardless of heart rate), back off the pace until your breathing is controlled and comfortable, as if you could hold up a conversation. 

Swim Guidance:

  • You will notice that there are two “tracks” for swimming, track 1 and track 2. If you are new to swimming, and need a good place to start, track 1 is where you will want to start. If you can comfortably swim 100 yards or more at a time, you may want to advance to track 2. 
  • If you are following track 1, it may be a good idea to add more days of swimming to your week so that you can work on mastering the skills. For example, if you find you are struggling mastering the glide drill, you may add an extra day or two per week to your schedule to work on this skill so that you are able to stay on track.
  • If you find you need more guidance with swimming, or are struggling with getting comfortable, I would advise either getting a personal swim coach/lessons, or looking into a beginner swim program such as Total Immersion.
  • Video – Week 1 Focus:

    Meditation:

    • 5-30 Minutes of your daily practice

    Workout:

    • Rest/Recovery Day
  • Video – Nutrition is the First Discipline:

    Sign up for XL TriFit to view all videos.

    Meditation:

    Sign up for XL TriFit for access to all guided meditations.

    • 5-30 Minutes of your daily practice

    Workout #1:

    • 20 Minute Run
      • Warmup for about 10 minutes, easing into your aerobic heart rate.
      • Keep your heart rate at 80-95% of MAHR throughout.
      • Keep the effort very easy and conversational, with a breathing rhythm of 4 steps to each breath in, and 4 steps to each breath out. If you’re forced to walk to stay under the appropriate heart rate/effort, that’s perfectly okay. This is something to build on.

    Workout #2:

    Swim Track 1: Beginner

    • Goal – Build comfort and confidence in the water
      • Swimming effectively and comfortably is more about technique than fitness. The first step is to get comfortable in the water, and learn how to glide with good balance and alignment.
    • Spend 20 Min practicing Step 1 in the Beginner Swim Series “The Glide”. Work on mastering the skill before moving on. Mastery would include:
      • Comfort in the streamline position
      • Balance and alignment – you should not feel like you are leaning to one side or the other, and the top of your head, shoulders, and rear should be slightly above the water.
      • Legs should be at the surface of the water without effort.
    • Click Here to view Step 1: Glide Video

    Swim Track 2: Intermediate

    • 500 Yard Swim
      • 250 yard warmup (take breaks if you need to, but keep the effort easy and focus on good form, rhythm, and bilateral breathing).
      • 5×50 yards on 30 seconds rest – Focus on form and good breathing rhythm.
  • Meditation:

     Sign up for XL TriFit for access to all guided meditations.

    • 5-15 Minutes of your Morning Practice

    Workout #1:

    • 30 Minute Bike
      • Spin easy to warmup for about 10 minutes.
      • Keep your heart rate at 80-90% of your MAHR throughout.
      • Keep the effort conversational throughout keeping your breathing rhythm steady. 

    Workout #2:

    • Strength Training – Base Phase Functional Strength – Perform the following exercises in order, with one element of strength followed immediately (no rest) by mobility (if applicable). For example, if there are two sets of a strength and mobility combination, do one set strength followed immediately by mobility, then brief rest, then do the second set strength followed immediately by mobility. See Strength Videos Below for instruction on how to do each workout.
      • Sign up for XL TriFit for access to all Strength Training Sessions!
  • Meditation:

     Sign up for XL TriFit for access to all guided meditations.

    • 5-15 Minutes of your Morning Practice

    Workout:

    • 30 Minute Bike
      • Spin easy to warmup for about 10 minutes.
      • Keep the heart rate at 80-95% of your MAHR throughout.
      • Keep the effort conversational throughout keeping your breathing rhythm steady. 
  • Video: The Importance of Breathing

    Sign up for XL TriFit for access to all videos.

    Meditation:

    Sign up for XL TriFit for access to all guided meditations.

    • 5-15 Minutes of your Morning Practice

    Workout #1:

    • 20 Minute Run
      • Warmup for about 10 minutes, easing into your aerobic heart rate.
      • Keep the effort very easy and conversational, with a breathing rhythm of 4 steps to each breath in, and 4 steps to each breath out.
      • Keep your heart rate between 80-95% of your MAHR throughout.
      • If you’re forced to walk to stay under the appropriate heart rate/effort, that’s perfectly okay. This is something to build on.

    Workout #2:

    Swim Track 1: Beginner

    • Goal – Build comfort and confidence in the water
      • Swimming effectively and comfortably is more about technique than fitness. The first step is to get comfortable in the water, and learn how to glide with good balance and alignment.
    • Spend 20 Min practicing Step 1 in the Beginner Swim Series “The Glide”. Work on mastering the skill before moving on. Mastery would include:
      • Comfort in the streamline position
      • Balance and alignment – you should not feel like you are leaning to one side or the other, and the top of your head, shoulders, and rear should be slightly above the water.
      • Legs should be at the surface of the water without effort.
    • Click Here to view Step 1: Glide Video
    • If you feel you’ve mastered step 1, you can spend 10 additional minutes on Step 2: Kick. Mastery of Step 2 will include:
      • Comfort in the glide while incorporating a light flutter kick.
      • Good position and balance.
      • Able to make it the full distance of the length of the pool comfortably. 
    • Click Here to view Step 2: Kick Video

    Swim Track 2: Intermediate

    • 500 Yard Swim
      • 250 yard warmup (take breaks if you need to, but keep the effort easy and focus on good form, rhythm, and bilateral breathing).
      • 5×50 yards on 30 seconds rest – Focus on form and good breathing rhythm.

     

  • Meditation:

    Sign up for XL TriFit for access to all guided meditations.

    • 5-15 Minutes of your Morning Practice

    Workout:

    • 40 Minute Bike Ride 
      • Warm up for about 10-15 minutes, spinning easy and building into your aerobic heart rate range.
      • Keep the heart rate at 85-100% of your MAHR throughout. 
      • Cooldown 10 minutes easy.
  • Video – Slow is the New Fast:

    Sign up for XL TriFit for access to all videos.

    Meditation:

    Sign up for XL TriFit for access to all guided meditations.

    • 5-15 minutes of your Morning Practice

    Workout #1:

    • 30 Minute Run
      • Warmup for 10 minutes, gradually building the effort to an easy, conversational pace.
      • Keep the breathing rhythm at 4:1 (steps to breath), and your heart rate between 85 and 100% of your MAHR.
      • Focus on good form. If you have to walk to keep the effort down, that’s fine.

    Workout #2:

    • Strength Training – Base Phase Functional Strength – Perform the following exercises in order, with one element of strength followed immediately (no rest) by mobility (if applicable). For example, if there are two sets of a strength and mobility combination, do one set strength followed immediately by mobility, then brief rest, then do the second set strength followed immediately by mobility. See Strength Videos Below for instruction on how to do each workout.
      • Sign up for XL TriFit for access to Strength Training Sessions.

 

Strength Training Video Demonstrations – Sign Up for XL TriFit for access to all strength training demonstrations!

Russian Twists

Half Bridge