DISCIPLINE IS REMEMBERING WHAT YOU WANT!

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Mackinaw,IL 
Today
Light rain shower High 66FLow 59F
  • Temp: 52F
  • Hum: 76%
  • W: 4mph E
MONDAY
Moderate or heavy rain shower
High 80F
Low 66F
TUESDAY
Cloudy
High 81F
Low 64F
WEDNESDAY
Partly Cloudy
High 79F
Low 65F
THURSDAY
Cloudy
High 80F
Low 69F

    July 7

    Bike
    • 3h 20m
    • -----
    • -----

    WU:20 minute warm up
    MS: Then 3 hour ride at Zone 2.

    Run
    • 30m
    • -----
    • -----

    RUN BRICK:
    Run off the bike - nice and aerobic!

      July 8

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

      Start out at a very easy gearing, over 20' gradually increase the resistance to a medium level. Maintain medium resistance for 20' spinning smoothly. Then gradually work back to the easy gear you started with over the last 20' minutes. Purpose is to loosen legs after long run or ride from day before.

      Strength
      • 40m

      • EXERCISE

        Sets
        Min
        reps
        Max
        reps
        Min
        wt.(lb)
        Max
        wt.(lb)
      • BACK - Bent-Arm Pulldown
        3
        30
        40
        0
        0
      • BACK - Seated row
        3
        30
        40
        0
        0
      • LEGS - Hamstring curl
        3
        15
        20
        0
        0
      • LEGS - Leg Press
        3
        30
        40
        0
        0
      • LEGS - Step Ups
        3
        15
        20
        0
        0

      Sets: 1-3
      Reps: 30-40
      Speed: Moderate
      Recovery: 1'-2'
      ALSO: Core #1, 2, and 3
      *Hamstring Curl and Step-ups are 2-3 sets, 15-20 reps, slow.

        July 9

        Run
        • 30m
        • -----
        • -----

        WU: 10'
        MS: 15': Run 10x30" up a STEEP hill- walk back down easy. These are at a very hard effort.
        CD: 5'

        Swim
        • 1h 00m
        • 2900.00 yards
        • -----

        WU: 300
        MS: Then 4x200 pull with 30" rest.
        Then 8x100 with 15" rest.
        200 kick.
        6x100 on 10" rest.
        CD: 200

        Kick (Regular) - Kickboard Kick or Kick on Back with hands over head, fingers locked. 'Pull' Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats.

          July 10

          Bike
          • 1h 15m
          • -----
          • -----

          WU: 20'
          MS: Then 5x1' spin @ 100 rpms - 1' easy in between.
          Breakthrough: Tempo intervals. On road or trainer. Do 4x8 minutes Zone 3 effort (2 minute recoveries). Relax! Smooth pedaling. 82-90 rpm. Aero position all the way.
          CD: 5'

          Strength
          • 40m

          • EXERCISE

            Sets
            Min
            reps
            Max
            reps
            Min
            wt.(lb)
            Max
            wt.(lb)
          • BACK - Bent-Arm Pulldown
            3
            30
            40
            0
            0
          • BACK - Seated row
            3
            30
            40
            0
            0
          • LEGS - Hamstring curl
            3
            15
            20
            0
            0
          • LEGS - Leg Press
            3
            30
            40
            0
            0
          • LEGS - Step Ups
            3
            15
            20
            0
            0

          Sets: 1-3
          Reps: 30-40
          Speed: Moderate
          Recovery: 1'-2'
          ALSO: Core #1, 2, and 3
          *Hamstring Curl and Step-ups are 2-3 sets, 15-20 reps, slow.

            July 11

            Run
            • 2h 05m
            • -----
            • -----

            WU: 20'
            MS: Then 2x25' at Zone 2 - mid to high Z2 - 5' easy in between.
            Then 2x12 at Zone 3 - 5' easy in between again. Then 5' at Zone 4
            CD: 5' cool down easy.

            Swim
            • 45m
            • 2350.00 yards
            • -----

            WU: 100 swim easy. 50 kick easy. 100 swim easy. 50 kick moderate. 100 swim moderate.
            MS: Start slow and decrease times for each 300:
            3x300 (30”) at aerobic effort (slower than T-pace).
            Kick 50 easy.
            2x300 (30”) at aerobic effort (less than T-pace).
            CD: 100 drill of your choice, 300 swim.

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

              July 12

              Off Day!

                July 13

                Bike
                • 6h 30m
                • -----
                • -----

                100-112 miles. First 30 miles are easy Zone 1 - then try to ride the next 70-82 miles at Zone 2 while keeping cadence in 85-92 range and eating and fueling properly.

                Run
                • 30m
                • -----
                • -----

                Run off the bike - nice and aerobic!

                Swim
                • 1h 35m
                • 5025.00 yards
                • -----

                WU: 500 swim, then 525 as 3x(25 swim/100 drill/50 swim)
                MS: 8x (400 at T-Pace, 100 ez)
                CD: WHIRLPOOL 10'

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                sbbotto's Training Plan


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