Читать книгу Anything is possible онлайн

17 страница из 21

the Sunday is a day of rest.

While being in Russia, with all work, family and other chores, it is not always possible to stick to the training schedule, so there are some deviations.

There are different types of training, such as endurance and speed. At the initial stage, it is better to train endurance.

It is optimal to train at a half of the competitive distance, i.e. to swim 2 km, to ride a bicycle 90 km and to run 15 km.

Once a week or two weeks, a single long training is necessary: swim from 3 to 4 km, cycle from 120 to 150 km and run from 20 to 30 km.

If you are working on your speed, interval training sessions will help. Interval training means alternation of intensive physical exercise with short rest periods or light (recovery) loads.

For example, you swim 25 meters at maximum speed and then rest for the next 75 meters (you swim in a relaxed way, probably in a different style).

On a bicycle, you cycle at full speed for 3-4 minutes at most and then you rest for the same amount of time.