2013

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    May 13

    Bike
    • 30m
    • -----
    • -----

    Trainer
    Efficiency
    30
    WU: 10'
    MS: 4' at a fast cadence. 3' at a very fast cadence. 2' at the fastest cadence you can handle.
    CD: 10'

    Strength
    • 45m

    • EXERCISE

      Sets
      Min
      reps
      Max
      reps
      Min
      wt.(lb)
      Max
      wt.(lb)
    • BACK - Bent-Arm Pulldown
      2
      12
      15
      0
      0
    • BACK - Seated row
      2
      12
      15
      0
      0
    • LEGS - 2 Leg Squats
      2
      12
      15
      0
      0
    • LEGS - Hamstring curl
      2
      12
      15
      0
      0
    • LEGS - Leg Extensions
      2
      12
      15
      0
      0
    • LEGS - Leg Press
      2
      12
      15
      0
      0

    Period AA
    Sets 1-2
    Reps 12-15
    Speed Slow
    Recovery 1-1.5'
    PLUS Core #1 - 2x

      May 14

      Run
      • 25m
      • -----
      • -----

      Run Base
      Endurance
      25
      Run on a flat course or treadmill. Keep RPE at 5-6 out of 10. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.

      Swim
      • 45m
      • 900.00 yards
      • -----

      Pacing
      Easy
      45
      900
      WU: Swim 4 laps (200 yds) warm up.
      MS: The next set will be 6 x 50 on 30" rest. This means 50 yards sprint, 6x, each time with 30 seconds rest when you finish. Then swim 200 yards of drills (mix it up) and then swim 4x 25 yards fast with 15" rest.
      CD: Then swim 100 yards easy cool down.

      Pretty Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.

        May 15

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

        Bike Base
        Endurance
        60
        Ride on a flat course. Keep RPE at 5-6 out of 10.

        Strength
        • 45m

        • EXERCISE

          Sets
          Min
          reps
          Max
          reps
          Min
          wt.(lb)
          Max
          wt.(lb)
        • BACK - Bent-Arm Pulldown
          2
          12
          15
          0
          0
        • BACK - Seated row
          2
          12
          15
          0
          0
        • LEGS - 2 Leg Squats
          2
          12
          15
          0
          0
        • LEGS - Hamstring curl
          2
          12
          15
          0
          0
        • LEGS - Leg Extensions
          2
          12
          15
          0
          0
        • LEGS - Leg Press
          2
          12
          15
          0
          0

        Period AA
        Sets 1-2
        Reps 12-15
        Speed Slow
        Recovery 1-1.5'
        PLUS Core #1 - 2x

          May 16

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

          Run Base
          Endurance
          30
          Run on a flat course or treadmill. Keep RPE at 5-6 out of 10. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.

          Swim
          • 45m
          • 1200.00 yards
          • -----

          Easy
          45
          1200
          WU: Swim 4 laps (200 yds) warm up.
          MS: The next set will be 12 x 50 on 30" rest. This means 50 yards sprint, 12x, each time with 30 seconds rest when you finish. Then swim 200 yards of drills (mix it up) and then swim 4x 25 yards fast with 15" rest.
          CD: Then swim 100 yards easy cool down.

          Pretty Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.

            May 17

            Off Day!

              May 18

              Bike
              • 45m
              • -----
              • -----

              Bike Strength
              Strength
              45
              45' ride on a hilly course. Push the uphills and recover on the downhills. Effort on the uphills can hit at an RPE of 7-8. Keep RPE at 5-6 out of 10 otherwise.

              Swim
              • 30m
              • 1500.00 yards
              • -----

              Form Swim
              Form
              30
              1500
              WU: 300 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. 5 x 100 (10") moderate. 4 x 50 kick (20") moderate.

              CD: 200 easy alternating 50 pull, 50 swim.

              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. Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.

                May 19

                Bike
                • 30m
                • -----
                • -----

                Bike Base
                Endurance
                30
                Ride on a flat course. Keep RPE at 5-6 out of 10.

                Run
                • 40m
                • -----
                • -----

                Run Base
                Endurance
                40
                Run on a flat course or treadmill. Keep RPE at 5-6 out of 10. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.

                Pretty Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.

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                T1 rider's Training Plan


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