Monday
- cycle commute 16 miles
- weight lift chest, back, lower back
- cycle commute home 16 miles
Tuesday
- cycle commute 16 miles to work
- cycle commute 10 miles to swimming pool
- swim at least 1500 yards (shoot for 2500)
- cycle commute 8 miles home
Wednesday
- weightlift shoulders, trapezoids, triceps, biceps and abdomen
- run at least 60 minutes
Thursday
- cycle commute 16 miles to work
- cycle commute 16 miles home
Friday
- cycle commute 16 miles to work
- weightlift legs
- cycle commute 16 miles home
Saturday
- long bike ride, either tri bike or mountain bike
- followed by short brick workout (running after biking)
Sunday
- long run (120+ minutes)
- long swim (2500+ yards)
My cycle commutes are on my road bike, my Saturday rides are either on my tri bike, or my mountain bike.
The key to all this is that I am willing to take a break day, and drive into work, or take an easy weekend day if I am getting too beat down by all the exercise, and give my body a chance to recover