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View albumNobody beats me on the DOWNHILLS!!!!
May 4
May 5
May 6
- 45m
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- -----
Recovery
Very Easy
45
Easy spin for 45' in small chain ring or middle chainring if you have a triple cranks (3 gears up front). Zone 1 only.
- 1h 05m
- 3300.00 yards
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Speed - KEY WORKOUT
Speed/Endurance
65
3300
WU: 400
MS:
Swim 800 w/1' rest. Even split the 800.
2*50 drill - on 20" rest.
2*400 Even split - stay the same pace throughout. Rest is 20".
2*50 drill on 20" rest.
4*200 Even Split - make these 10" rest.
2*50 drill on 20" rest.
CD: swim 200 easy.
- 1h 15m
EXERCISE
SetsMin
repsMax
repsMin
wt.(lb)Max
wt.(lb)- BACK - Bent-Arm Pulldown3202500
- BACK - Seated row3202500
- LEGS - 2 Leg Squats3202500
- LEGS - Hamstring curl3202500
- LEGS - Leg Extensions3202500
- LEGS - Leg Press3202500
Period AA
Sets 2-3
Reps 20-25
Speed Slow
Recovery 1-1.5'
AND Core #3 - 2x
Time 75
May 7
- 2h 30m
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Run Base
Endurance
150
Run 150' on a flat to rolling course or better if on trail. Keep HR in Zone 1-2 (upper Z2 tops…don't go into Z3). Think about form and running with relaxed arms, face, neck, shoulders, hands, and high knees. Stay hydrated and eat! Stretch when done and add in Core #1, #2 or #3.
May 8
- 1h 30m
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Recovery
Very Easy
90
Easy spin for 90' in small chain ring (or middle ring if you have a triple crankset.) Zone 1 to upper 2 only.
May 9
- 30m
- -----
- -----
Run Base
Endurance
30
Run 30' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running with relaxed arms, face, neck, shoulders, and hands with high knees. Stretch when done and add in Core 1, 2 or 3.
- 1h 00m
- 2900.00 yards
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Swim Endurance - KEY WORKOUT
Endurance
60
2,900
WU: 300 Free & 3x100 on 20" rest. 200 Technique (drill)
MS:
3x100 15" rest.
200 Kick
3x100 10" rest
200 Pull
3x100 5" rest
200 Easy.
Then Sprint 16x25 FAST! 30" rest.
CD: 200
May 10
- 1h 20m
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- -----
Creation
Varies
80
Any course, intervals/rest ratio. Hills, flats, small or large ring, group or solo ride, or road, mountain bike, or trainer/rollers. This is your day to simply put in the time, enjoy it, and go by your instinct/feel. Use HRM or don't, this is a creative ride.
- 20m
- -----
- -----
Run Base
Endurance
20
Run 20' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running with relaxed arms, face, neck, shoulders, and hands with high knees. Stretch when done and add in Core 1, 2 or 3.
rstocks3's Training Plan
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May 2012 
Volume
Upcoming races
- Ironman 70.3 Syracuse (Triathlon)6/16/2013 Syracuse, New York
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- mini-Mussel Sprint Triathlon (Triathlon)7/13/2013 Geneva, New York
- Musselman Half-Iron Triathlon (Triathlon)7/14/2013 Geneva, New York
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Endurance - KEY WORKOUT
120
"Four Days of Forty." Ride exactly 40 miles, all at Z2 pace, after 10 min. warm up. Stretch legs extremely well after each ride, hydrate, and stay in aero position at least 50% of each ride if terrain allows.
Run Base
Endurance
30
Run 30' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running with relaxed arms, face, neck, shoulders, and hands with high knees. Stretch when done and add in Core 1, 2 or 3.
Swim Form
Form
30
2,300
WU: 400 easy. Then 'swim golf' = 6 x 50 on 15" rest & count strokes. What combination of time and strokes gives you the lowest 'score?' (Ex: 43 strokes + 45" = 88).
MS: Swim a moderate effort using the same stroke count in WU set. 12 x 100 (10" rest between) moderate. 4 x 50 kick (20" rest between) moderate.
CD: 200 easy alternating 50 pull, 50 swim.