TRICLOPICUS POWAH!!!

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The following equipment is nearing replacement:

    April 30

    Run
    • 45m
    • -----
    • -----

    Easy run warmup for 15-20' - Drills are to be done on a soft surface; even grass or packed dirt for example - Concentrate on exaggerated good form in each of the exercises as opposed to speed. - Drill distance is generally 50-60m - Recovery is an easy jog/walk back, not a run.

    Sample Workout
    1. High knees
    2. Butt kicks
    3. Skipping
    4. Karaoke/grapvines 1-2x each direction for 50-60yards
    5. High knee>>happy feet 2-3x 50 yards - go from high knees to very fast cadence and back to high knees
    6. Strides These bring it all together. Fast, but smooth running for 80-100m. Keep the distance such that you are running notably fast, but you maintain form and good running sensations throughout.

    Swim
    • 1h 00m
    • 2400.00 meters
    • -----

    WU: 300 IM by 25s.
    MS: 3 x 150 free broken down into 50 slow, 50 tempo, 50 sprint.
    3 x 150 back (slow, tempo, sprint).
    3 x 150 breast (slow, tempo, sprint).
    3 x 150 kickboard (slow, med, sprint).
    -Rest between intervals: 20" & rest between sets: 30"
    CD: 300 easy freestyle cooldown.

    IM - Individual Medley - Fly, back, breast, free. Karaoke/Grapevine Drill - running sideways, trailing leg goes behind, then in front. Strides/Pickups - short repeats at a 5K pace with recovery in-between. Each 'repeat/stride' should be about 20-30 seconds long and allow for a full recovery in between. Make sure you are properly warmed up-at least 10 minutes before the first. You are looking to get in about 45 left OR right foot strikes per 30". Multiply by 'two' for your RPM. So 45 left foot strikes per 30 seconds will equal 90 RPM, a running cadence that is the most efficient. You will typically be doing 4-10 repeats of 20-30" strides with a full recovery between sets (depending on the particular workout) by walking back to the starting point.

      May 1

      Bike
      • 1h 00m
      • 22.50 miles
      • 22.50 Mi/hr

      Breakthrough: Long warm-up (45min). Then ride a 30 minute time trial all out. Race effort. Use a flat, out and back course. 10 minutes into the time trial punch the lap button on your heart rate monitor. Afterwards, record your average heart rate for the last 20 minutes. Also record distance covered or average speed.
      Cooldown 10 minutes.

        May 2

        Swim
        • 1h 00m
        • 3000.00 meters
        • -----

        WU: 500 swim easy. 8 x 50 done as 25 drill and 25 swim.
        MS: 7 x 100 (20”) #1 is easy. Descending time for each interval. Rest 1-2 minutes.
        5 x 100 (20”) each same pace as #7 of first set. Rest 1-2 minutes.
        3 x 100 (20”) each same pace as #7 of first set. 300 kick steady effort.
        CD: 300 easy swim.

        OR replace with Masters swim

        Strength
        • 40m

        • EXERCISE

          Sets
          Min
          reps
          Max
          reps
          Min
          wt.(lb)
          Max
          wt.(lb)
        • BACK - Bent-Arm Pulldown
          3
          20
          20
          0
          0
        • BACK - Seated row
          3
          20
          20
          0
          0
        • LEGS - 2 Leg Squats
          3
          20
          20
          0
          0
        • LEGS - Hamstring curl
          3
          20
          20
          0
          0
        • LEGS - Leg Extensions
          3
          20
          20
          0
          0
        • LEGS - Leg Press
          3
          20
          20
          0
          0
        • LEGS - Step Ups
          3
          20
          20
          0
          0

        Sets: 2-3
        Reps: 15-20
        Speed: Slow
        Recovery: 1-1.5'
        ALSO Core #2 - 2x

        Kick (Regular) Kickboard Kick or Kick on Back with hands over head, fingers locked.

          May 3

          Bike
          • 1h 00m
          • -----
          • -----

          Easy spin for 60' in small chain ring. Do this after a long run or race if one is scheduled.

          Run
          • 1h 00m
          • -----
          • -----

          WU: 10'
          MS: 5x5' Z4-5a. RI: 3'. Try to run right at your LT.
          CD: 10'

            May 4

            Run
            • 55m
            • -----
            • -----

            After 10 minute warm up, you are going to run for 30 minutes as hard as you can for the entire 30 minutes. After starting the run, hit your 'Lap' button so you record the average HR over the last 20 minutes. This can be run on track the or measured course (flat). Record the time and get a 15 minute cool down. Stretch when done and add in Core 1, 2 or 3.

            Strength
            • 40m

            • EXERCISE

              Sets
              Min
              reps
              Max
              reps
              Min
              wt.(lb)
              Max
              wt.(lb)
            • BACK - Bent-Arm Pulldown
              3
              20
              20
              0
              0
            • BACK - Seated row
              3
              20
              20
              0
              0
            • LEGS - 2 Leg Squats
              3
              20
              20
              0
              0
            • LEGS - Hamstring curl
              3
              20
              20
              0
              0
            • LEGS - Leg Extensions
              3
              20
              20
              0
              0
            • LEGS - Leg Press
              3
              20
              20
              0
              0
            • LEGS - Step Ups
              3
              20
              20
              0
              0

            Sets: 2-3
            Reps: 15-20
            Speed: Slow
            Recovery: 1-1.5

            Off Day.

              May 5

              Bike
              • 8h 20m
              • 134.00 miles
              • 16.08 Mi/hr

              Tour de Fire

                May 6

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                TRICLOPICUS' Training Plan


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