General Discussion Triathlon Talk » Help creating a training plan for my wife Rss Feed  
Moderators: k9car363, alicefoeller Reply
2010-09-29 2:24 PM

User image

Master
1484
1000100100100100252525
Sedona, AZ
Subject: Help creating a training plan for my wife
I've been tasked recently with creating a training plan for my wife. She doesn't have any aspirations of being a triathlete (yet...) but would like me to incorporate running, biking and weight training.

A little history - my wife used to be fairly active in HS but in college that dropped off (as it usually does). She had a skiing accident about 9 years ago and sprained her knee. It still acts up occasionally, so I want to make sure this is taken into account in the plan. I think with additional use and strengthening, her knee will be fine. She just needs to do something that will strengthen it.

She has been riding her MTB without issues, except that she took a nasty spill a few weeks ago and has been recovering from that (nasty bruises and a bum shoulder). She's almost completely recovered from that now. She has plans to ride the Tour de Tucson with me (she's doing the 40 miler with my brother-in-law while I'll be doing the century) and should be able to do it without problems.

We also routinely walk 4-6 miles hikes on the trails out here without problems, though the pace is pretty slow (2-3 MPH).

With all of that in mind, I'm creating a 28-week plan consisting of the following:
  • 4-day run/walk mileage-based schedule - start with 4 min walk/1 min run (total of 4.5 mpw (1/1/1/1.5)); would like to eventually ramp up to 1 min walk/6min run or better (~15 mpw by the end).
  • Biking 2 days a week (16-20 miles per ride).
  • Resistance weight training 2 days a week (we just have a Bowflex but it works for us).
I may try to convince her to try a 5K or 10K after she builds up some mileage just to give her a goal to shoot for. I'm also thinking at some point I'll start rotating activity amounts after she gets a good run base (e.g. several weeks with more biking and less running, etc.).

Any suggestions that you more experienced folks have would be great! I know that she can handle higher miles at low intensity, but she wants to increase the intensity (walk -> run) over time. I'm building her mileage up about .5 - 1.0 MPW every 2-3 weeks (as the mileage grows, I'm holding the distance steady longer) and slowly changing the w/r ratio in favor of more walking. I have to balance boredom of training with over-training, keeping her knee in mind.

Thanks!


2010-09-29 2:29 PM
in reply to: #3124428

User image

Pro
4723
20002000500100100
CyFair
Subject: RE: Help creating a training plan for my wife
Solid plan.  I'd go at least 3 days a week on the resistance training, but I'm a meathead that way. 
2010-09-29 3:05 PM
in reply to: #3124428

User image

Champion
10077
50005000252525
Alabama
Subject: RE: Help creating a training plan for my wife
I've been trying to train my wife for 23 years...I've finally decided she is un-trainable!

Sorry, when I read the subject line I could not resist.

It sounds like you have a good start. 

~Mike
2010-09-29 3:08 PM
in reply to: #3124428

User image

Pro
5361
50001001001002525
Subject: RE: Help creating a training plan for my wife
You must have an incredible relationship if you plan on being your wife's coach.

uh... hopefully you have considered the many pitfalls.
2010-09-29 3:10 PM
in reply to: #3124543

User image

Member
146
10025
Subject: RE: Help creating a training plan for my wife
morey000 - 2010-09-29 3:08 PM You must have an incredible relationship if you plan on being your wife's coach.

uh... hopefully you have considered the many pitfalls.


Hey, my husband is my coach.  Of course, I don't listen to him...
2010-09-29 3:58 PM
in reply to: #3124543

User image

Master
1484
1000100100100100252525
Sedona, AZ
Subject: RE: Help creating a training plan for my wife
morey000 - 2010-09-29 1:08 PM You must have an incredible relationship if you plan on being your wife's coach.

uh... hopefully you have considered the many pitfalls.


I'm pretty much the only one she would accept a plan from, for some reason. I think she trusts my research and judgment, and it gives her someone to blame if things don't go well! If I had a coach, she'd probably accept a plan from them as well but so far I don't.

I also taught her how to skydive and golf, among other things so this won't be our first coach-student relationship. The pay can be very rewarding Smile


2010-09-29 4:23 PM
in reply to: #3124687

User image

Veteran
191
100252525
Husk, NC
Subject: RE: Help creating a training plan for my wife
We've been married 34 years.  The first question that popped into my mind is: did she ask you to be her coach or is it your idea/

If she didn't ask....forget it....it ain't goin to work.
Is she did ask....forget it....it ain't goin to work.
2010-09-29 5:23 PM
in reply to: #3124428

User image

Regular
97
252525
Subject: RE: Help creating a training plan for my wife
My husband is my coach when it comes to swimming and biking, and it works out GREAT!  He's a good teacher and I'm a good student...which is probably not always the case with some folks.  HAAAAA!!!!
2010-09-29 6:03 PM
in reply to: #3124428

User image

Master
1484
1000100100100100252525
Sedona, AZ
Subject: RE: Help creating a training plan for my wife
Thanks for all of the feedback, everyone. I'm glad some people can work with their significant others! I wouldn't go so far as to say I'm going to be her 'coach'. I'm just helping draw up a training plan for her that should ease her into a more structured exercise plan and get her confident running. I'll probably be helping her with her stride a little bit though. So many people remember what their high school track coach told them... Knees high, kick your butt with your heels, long strides, etc. etc. When I told her I do a short, mid-foot strike 'shuffle step' she thought I was kidding around. After trying it, she's now a believer.

Not sure I want to increase the weight training yet, she wants to lose some weight and get better cardio. Maybe if the weather gets bad here this winter we'll switch it around.

Oh yeah - she asked me Smile
New Thread
General Discussion Triathlon Talk » Help creating a training plan for my wife Rss Feed