Saturday Tri Day

So, if you’re up for a swim, bike, AND run, then here you go! All of this can be done inside.


Warm up: 

2x150s as 50 swim/ 25 drill/ 50 swim/ 25 drill 10s rest in between each 150

8x50s as odds free/ evens backstroke 5s rest

4x50s as 25 kick on back in streamline position/ 25 swim 10s rest

100 pull 10s rest

Main Set: 

Repeat the whole set 3x:

150, 100, 50

Round 1 rest is 15s, 20s, 25s / Round 2 rest is 10s/ 15s/ 20s Round 3 rest is 5s/10s/15s

Get faster as you go through each set.

4x100s on 1:30/1:40/1:50/2:00 NOTE: you leave on the time you chose, so the amount of rest is based on how fast you swim.

Cool Down: 

200 easy

(60 minutes or 2500 yards)


Warm up for 10 minutes on your flat at 80-90 rpm. Do 2×15 minutes at 1-2 gears above your flat, but keep a slightly higher rpm around 95-100. Ride easy for 5 minutes in between. The rest of the ride is easy for the cool down. NOTE: your heart rate should be in a low zone 2 during recovery and a higher zone 2 during the 2×15 minute sections. (60 minutes)


Warm up for 5 minutes on the treadmill with your heart rate in zone 1 or slow jog. Do 3×5 min at 10K or 5K race pace with 1 minute recovery (walk or jog). Cool down for 5 minutes. (28 minutes)

That’s it!

Running Form

[wpvideo 2i9Mu0Ug]

Running form is something that is not often taught since most people will encourage you to run however you run. However, there are a few tips you can keep in mind for good form.

  1. Get fitted with a good pair of running shoes and retire those shoes after 300-500 miles.
  2. To begin running, stretch your arms to the sky with your shoulders back, lean forward, and go! Your arms should be bent around a 90 degree angle, never letting your elbows go past your torso.
  3. Run with a high cadence to prevent injury (170 steps per minute or more, and 185 is ideal).
  4. Land mid foot to forefoot. If you are a heel striker, your body actually stops moving for a moment, slowing you down.
  5. Keep your elbows back, and if you want to go faster, pump them back, keeping them close to your body without your arms crossing your midline.

That’s it! Focus on one technique at a time, and your running form will start to improve. I’m still working on mine, especially when I get tired. And, running isn’t always glamorous: the above video was shot in my basement while it poured outside, but I got it done.