Tri Class #2: Bike/Run

25" on a Turbo Trainer.
Warm up, using lighter gears
One-leg drills (1 minutes, 2x/ea leg)
Increasing intensity

25" Core exercises

• Rubber bands (long bands with handles, wrapped around a pole): Stand stright w/ arms/hands straight down. Press back, working triceps. Don't let hands go in front of hips. (30x2)


• Wall: Stand with back flat against a wall. Slide down into a sitting position. Hold as long as you can. If you gt fatigued, try to squeeze knees together or push back harder against wall, anything to distract yourself.


• Crunches: normal, legs up and bent, legs straight up, side crunches with one foot on the other knee, hold legs straight up and reach and hold as long as you can.


• Rubber bands: Stand bent at waist, back flat, arms straight out in front of you as if you are trying to cover your ears with your upper arms. Press arms down until hands touch knees. Bend and lift elbows during the motion (this exercise is to help your swimming stroke)


• Wall: Dips (25x2)


• Crunches: leg extensions (in the air, extend straight, then bend knees and bring in), side-to-side leg extensions (same thing, but draw your feet in to alternating sides), yoga pose where both arms and legs are in the air, only your rear is on the ground. Finally, end with 30 seconds of plank pose.

25" Turbo Trainer

• 2"30s on hard gear, 30s rest


• 2"35s on hard gear, 25s rest


• 2"40s on hard gear, 2" rest

Repeat.
More one leg drills.

20" run at easy pace.

Whoohoo, I didn't die!