S Sterrett Micro Initial Post
Good Evening, I HOPE I'm posting this to the right thread, if not please forgive me.
I met with Mariah last nigh via Skype to review the platform and feel more comfortable navigating around. I'm jumping into my routine. A few things I want to discuss:
1) I live in NH so outdoor running and cycling is limited.
2) I'm currently mending an issue with my foot, running anything over 3-5/day will be tough. Going to PT.
3) I'm a terrible swimmer, I was planning to swim 2-3 days per week, every other day for 30-45 minutes.
4) I teach spin classes three days a week for 45 minutes. Can I factor that into my overall training program?
5) I have a treadmill at home so I can do running at home until I can run outside/foot injury heals
6) My current schedule is this, I work out mornings from 4:30-6:30 and where noted from 4:30 - 5:30 PM. I work from 7-4. I live in an area that is about 30 minutes from my gym, and not always conducive to running outdoors, hence why I have the treadmill.
Monday AM - 45 minutes strength/45 minute spin (TEACH) --- Monday PM - 45-60 minute walking/running (depending on how foot fees)
Tuesday AM - swim 30-45 mins Tues --- Tues PM - strength train/abs 45 minutes
Wed AM - spin 45 minutes (TEACH)
Thursday AM - Swim 30-45 minutes --- THur PM strength train and if possible 60 minute spin class (student)
Friday AM - 45 minute strength/core - 45 minutes spin (TEACH)
Saturday off or yoga - I could move the THUR PM strength and spin to Saturday
Sunday swim or spin and yoga - TBD
I'm looking for some feedback, I need/want to factor in strength training and have the book strength training for endurance athletes but don't see a lot of reference to strength training.
Is riding/teaching the spin class going to still give me a good workout?
What should my micronutrient goals be - I have a very healthy vegan diet, average 90-100 grams protein per day, 150-180 grams carbs and 40-60 grams fat (which I think is high by what a nutritionist told me I should shoot for).
Sorry for all the questions. A appreciate your time.
Comments
First, Coach Rich recommended you do the OutSeason® program now, which is consistent with your season but also the weather. You can see it here: http://bit.ly/1O8h6Yg
That plan is as follows:
Mon - Off or Optional Swim
Tues - Bike, Brick Run
Wed - Run
Thu - Bike
Fri - OPT Swim, short Run
Sat - Bike/Run
Sun - Run
Based off of your current schedule you are just moving things forward a day. So on Monday you are doing Tuesdays' Workout, Tuesday is Wednesdays' workout (you can add the swim here no issues).
I prefer that you do the trainer 1x a week (saturday?) If you are doing 3 x 45' hard classes, the Sat ride can just be in Zone 3 for a tempo Steady State effort, as the classes will have zapped you a bit.
Re your foot, no need to push that right now...we only want short, frequent runs. Honestly if you could do 2 miles a day 5 days a week...then 3 miles over 5 days the next week...then 4 miles...you'd be surprised how quickly the work can ramp up without intentionally overreaching early on.
Strength is okay; we recommend you start with our basic sessions here: http://bit.ly/1lUz5Em They are all good, especially the combo routines! These are good for swim days when you are post swim if at all possible.
I can't really advise on the nutrition, but we have others who are similar to you. I suggest you post to the Nutrition forum and they'll help you out!
Let me know what I missed, I am so tired tonight!!!!