You Need To Train, Assclown!

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Arlington,TN 
Today
Patchy rain nearby High 80FLow 68F
  • Temp: 81F
  • Hum: 79%
  • W: 6mph SSE
SUNDAY
Sunny
High 86F
Low 69F
MONDAY
Thundery outbreaks in nearby
High 87F
Low 67F
TUESDAY
Thundery outbreaks in nearby
High 87F
Low 71F
WEDNESDAY
Patchy light rain in area with thunder
High 81F
Low 64F

    May 10

    Actively focus on recovery today: 1) stay off of legs all you can 2) watch nutrition closely (healthy carbs, lean protein, and good fats) 3) stretch, and 4) drink plenty of fluids. Other common recovery aids include massage, napping, elevating legs, floating in water, and listening to music.

      May 11

      Bike
      • 3h 30m
      • -----
      • -----

      *Do first 20' run, then bike brick:
      Race simulation - start out easy and at the start of hour 2 you should be in high Zone 2, the last 30' are Zone 3. Go right into the last 20' run brick.

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

      BRICK:
      2 x 20' runs - one before the bike, one after the bike. Keep the pace pretty easy, focus on form and turnover. The last 3' of each run, increase intensity to a little under LT.

        May 12

        Run
        • 1h 35m
        • -----
        • -----

        Run 95' on a flat course or treadmill. Generally keep HR in Zone 1-2, but throw in a few hills if possible. Think about form and running pretty. Start to work on nutrition - what sits well? Make sure to stay hydrated, drop a bottle and do loops if necessary.

        Strength
        • 40m

        • EXERCISE

          Sets
          Min
          reps
          Max
          reps
          Min
          wt.(lb)
          Max
          wt.(lb)
        • BACK - Bent-Arm Pulldown
          3
          8
          15
          0
          0
        • BACK - Seated row
          3
          8
          15
          0
          0
        • LEGS - Hamstring curl
          3
          8
          15
          0
          0
        • LEGS - Leg Press
          3
          8
          15
          0
          0
        • LEGS - Step Ups
          3
          8
          15
          0
          0

        Sets: 2-3
        Reps: 8-15
        Speed: Fast
        Recovery: 3'-5'
        ALSO: Core #1, 2, and 3
        Stretch in between sets as well.

        '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 13

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

          Start out at a very easy gearing, over 20' gradually increase the resistance to 75% of Threshold. Spin at 75-85% of Threshold for the next 20'. Then gradually work back to 75% of Threshold or less over the last 20' minutes. Purpose is to loosen legs after long run or ride from day before.

          Swim
          • 1h 00m
          • 2600.00 yards
          • -----

          MS: 4x200 no warm up on 45" rest.
          Then 500 at race pace. Rest 1'
          Then 6x200 at race pace with 30" rest.
          CD: 100

            May 14

            Bike
            • 2h 00m
            • -----
            • -----

            Easy spin for 2:00 in small chain ring.

              May 15

              Swim
              • 45m
              • 1800.00 yards
              • -----

              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. 8 x 100 (10”) moderate. 4 x 50 kick (20”) moderate.
              CD: 200 easy alternating 50 pull, 50 swim.

              Strength
              • 40m

              • EXERCISE

                Sets
                Min
                reps
                Max
                reps
                Min
                wt.(lb)
                Max
                wt.(lb)
              • BACK - Bent-Arm Pulldown
                3
                8
                15
                0
                0
              • BACK - Seated row
                3
                8
                15
                0
                0
              • LEGS - Hamstring curl
                3
                8
                15
                0
                0
              • LEGS - Leg Press
                3
                8
                15
                0
                0
              • LEGS - Step Ups
                3
                8
                15
                0
                0

              Sets: 2-3
              Reps: 8-15
              Speed: Fast
              Recovery: 3'-5'
              ALSO: Core #1, 2, and 3
              Stretch in between sets as well.

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

                May 16

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

                Easy spin for 30' in small chain ring.
                Later in the day - to help the legs recover from the run.

                Run
                • 1h 50m
                • -----
                • -----

                Breakthrough: Long warm up of 20'. Cruise intervals. On a moderate hill ( about 4-6% grade) run 6 x 5 minutes. Build to heart rate 4-5a zones. Recovery is your descent time. Good form! After last hill, run 10' on a flat stretch at Z3, and then a nice easy 20' cool down.

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                papson14's Training Plan


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