Here’s My Training for a Week

Many people don’t actually practice what they preach. I’m not one of them. When I write about fitness, I’m serious about it. I find sports and competition a lot of fun. So, here’s what I do in a typical week.

Sunday – I generally use this day for long runs or long bike rides. I consider a long run anything over an hour and a long bike ride anything 50 miles or longer. When I was purely a completive cyclist I’d ride much further. But, that was many years ago. On top of this I’ll typically shoot 2 to 3 hours.

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Monday – This is a swim day. I don’t swim as far as when I was training for an Ironman. However, I swim shorter distances at a faster pace. I do about a kilometer. Once I’ve completed the swim, I’ll lift weights. I lift to preserve muscle mass. At 60, I know that weight lifting is important for my long-term health. Next, I take a short run that is primarily intervals in nature. Before swimming I shoot for an hour. This morning session ends around lunch. After lunch I’ll shoot again and train on my Computrainer (cycling apparatus)

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Tuesday – Generally a lighter day. I do an easy run in the morning then shoot. In the afternoon I shoot again, and do another session on my Computrainer or ride outside. I’ll also do speed rope work.

Wednesday – This is exactly like Monday. It is a long day.

Thursday – I’ll only shoot once and have an active recovery day on the bike.

Friday – I may only shoot, or take the day off entirely. If I shoot, then it will be a short session.

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Saturday – This is either an archery tournament, race day, or day where I duplicate the activity if I can’t find a formal event to enter. It is essentially an easy day since I try to train harder that I compete.

I can do all of this because I’m retired. When I worked I wasn’t involved in archery. Still, my training for triathlon was very similar to what I’m doing now – only longer. One other advantage I have is that my wife is an athlete.  She understands the work I put into fitness since she is similar in her activities.

There is also room for flexibility with my training. Travel can alter my plans as can a specific competition where I need more focus.  For example, I have a 5K race soon.  It is a short and fast event, but one where I’d like to do well.  Therefore more interval  and speed work versus long slow runs.

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I also listen to my body.  I don’t want to be on of those 60+ athletes that drops dead because they’ve over done it with their heart.  In addition it takes longer for me to recover at 60- than it did at 25.  I allow for it, which means I might skip a workout or lighten my load.

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