2013

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    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.

        May 20

        Bike
        • 35m
        • -----
        • -----

        Trainer
        Efficiency
        35
        WU: 10'
        MS: 8' at a fast cadence. 4' 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 21

          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
          • 1200.00 yards
          • -----

          Pacing
          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 22

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

            Bike Hill Repeats
            Strength
            45
            WU: 15'
            MS: 4x2' up a hill at 65-70 RPMS. 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.
            CD: 15'

            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 23

              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
              • 1100.00 yards
              • -----

              Easy
              45
              1100
              WU: Swim 4 laps (200 yds) warm up.
              MS: The next set will be 10 x 50 on 30" rest. This means 50 yards sprint, 10x, 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 24

                Off Day!
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                T1 rider's Training Plan


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