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Core & race prep phase-when & what?

dotcatlindotcatlin
in General Training Discussions

Hi All,

In the race prep phase of the season with 6-12 weeks pre-race when do you do any (if at all) core/lifting routines and how many times/wk? Typically schedule is:

M-swim (too tired from bike wkd & should be resting?)

T-run & swim (this seems like it would be a good day?)

W-bike & run (could be another good day, but not back to back with Tues prob, but could leave you sore for Thurs?)

Th-long run (after? not before. does anyone do this?)

Fri-swim (could do a good day too, but maybe good to rest a bit before long weekend and also probably tired from long run?)

Sat-long bike (I am usually tired and trying to recover for tmrw. I'd be surprised if anyone did it this day?)

Sun-ABP bike (As we know the APB is a tough one if you've done Sat's bike well. I also can't imagine anyone doing routines on this day?)

 

I know emphasis is less on heavy weight and more on more repitions, but every now & then it is taxing, I get sore. Do you? Or do you only do exercises that don't leave you sore/tired the next day--thinking squats, lunges. Even with regularity, I still think these exercises are a bit taxing, so trying to find the best day & time to make sure I cen get training and recovery in too, as intended and not compromised...

Comments

  • Beth_SBeth_S
    I do mine 2x/week and will keep doing it throughout the season. I usually do it on Tuesdays and Fridays.
  • new2703new2703
    Simple core work maybe. If haven't been lifting not a good time to start. It will wear you down quick.
  • dotcatlindotcatlin

    Thanks, Beth.

     

    John-I'm not so much thinking lifting, more core, planks, some squats, pushups--that sort of thing--or yoga!

  • Brenda RossBrenda Ross
    I am a personal trainer and have been lifting weight 2x a week foreva. I did an extensive program which took me about 1 hour when I was in OS on Tue/Thur and now that I am into my HIM training I have brought that down to 30 min on Tue/Thur with an opt out on Thur. The modified program works on the small muscle groups like my rotator cuff, glute med/min/max, calves, hammies and core.
  • Peter GreaggPeter Greagg
    Dottie — I do my core/lifting work on a Monday during the OS.
    For HIM, I do that of Tuesdays but found during my IM build last season, I had to drop it as I was very tired.
  • Coach RichCoach Rich

    Basically, you don't want to do anything that affects you ability to get in the workouts. So if arm stuff is affecting your swim, turn it down. If leg stuff is affecting your bike and run, turn it down or eliminate it.

    Now that my shoulder is 95% good, I've been knocking out stuff right after my AM Riley Run. I put on the Daily Show, Tivo'd the night before, and do my core work during the opening monologue (usually about 12'), then I do pullups and pushups during the rest of the show.

  • Dino SartiDino Sarti
    I have been strength training for the past year. Last Summer I started doing three times per week - legs, back and bi's, chest and tri's - each session was about an hour and all three included abs/core. When I started the OS in January I had to make some small changes.

    I no longer do legs any more. I run and ride so much that leg workouts were getting in way and were non-specific. Now I just upper body and core twice week and it always changes. I use the "box" approach CoachR talks about. My week is that box and strength training just fits where it fits.
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