You Need To Train, Assclown!

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Arlington,TN 
Today
Partly Cloudy High 81FLow 68F
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  • W: 4mph SE
SUNDAY
Partly Cloudy
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Low 69F
MONDAY
Sunny
High 83F
Low 71F
TUESDAY
Sunny
High 84F
Low 71F
WEDNESDAY
Moderate or heavy rain shower
High 79F
Low 63F

    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.

      May 17

      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 18

        Bike
        • 4h 00m
        • -----
        • -----

        4 hour ride in the hills if possible. If not in a hilly area, then switch into the big ring and push a lower cadence (65-75) for a time during the ride. Try to get the feeling of riding hilly terrain. Let terrain and strength/endurance dictate pace and effort levels on hills.

        Practice steady hydration and nutrition throughout, keep stopping to a minimum (bathroom & food refills only).

        Make this hilly, BUT spin up the hills. Keep HR down, high RPMS, and just work on smooth pedaling.

        Swim
        • 1h 00m
        • 3000.00 yards
        • -----

        WU: 300 warm up then swim 8x50 on 20" rest.

        MS: 100/200/300/400/500/500 all with 10-20” rest. Last 500 should be ~3-5” faster per 100, than goal IM Pace.

        For example, if the goal is 1:00 swim at IM - that would be 1:25/per 100/yd pace. So, the goal in the last 500 of this 2k set would be under 6:50 or 1:20-1:23 pace.

        CD: Get a nice easy 300 cool down.

          May 19

          Bike
          • 1h 30m
          • -----
          • -----

          Easy spin for 90' in small chain ring.

          Run
          • 45m
          • -----
          • -----

          Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2. Think about running like a Kenyan - smooth and efficient! Stretch when done and add in Core 1, 2 or 3.

          Strength
          • 40m

          • EXERCISE

            Sets
            Min
            reps
            Max
            reps
            Min
            wt.(lb)
            Max
            wt.(lb)
          • BACK - Bent-Arm Pulldown
            3
            5
            8
            0
            0
          • BACK - Seated row
            3
            5
            8
            0
            0
          • LEGS - Hamstring curl
            3
            5
            8
            0
            0
          • LEGS - Leg Press
            3
            5
            8
            0
            0
          • LEGS - Step Ups
            3
            5
            8
            0
            0

          Sets: 3
          Reps: 5-8
          Speed: Moderate
          Recovery: 3'-5'
          ALSO: Core #1, 2, and 3

          Kenyan and '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

            Run
            • 45m
            • -----
            • -----

            WU: 15'
            MS: 15' run on a flat course or treadmill @ Zone 2
            CD: 15'

            Swim
            • 45m
            • 2200.00 yards
            • -----

            WU: 400 swim
            MS: 10x50, sprint first 1/2 lap, on 15s rest.
            10x100 on 20s rest. First 25 is hard, then 75 cruise.
            CD: 300 easy.

              May 21

              Bike
              • 1h 35m
              • -----
              • -----

              WU: 10' warm up - nice smooth spinning
              MS: Then shift into a the big chain ring and into a gear that allows you to spin at about 65-70 RPMs. You will spin 4x15 minutes in this gear - HR should be mid-high Z2 - recovery will be 5' easy between sets - you will probably see HR drift into Z3 - keep the cadence up - this is where you build strength.
              CD: 5' cool down.

                May 22

                Swim
                • 1h 15m
                • 3500.00 yards
                • -----

                WU: 200 each of swim, kick, pull
                MS: 5x (300 @ T-pace, 100 drill, 50 sprint, 50 non-free)
                CD: 400 ez pull

                Strength
                • 40m

                • EXERCISE

                  Sets
                  Min
                  reps
                  Max
                  reps
                  Min
                  wt.(lb)
                  Max
                  wt.(lb)
                • BACK - Bent-Arm Pulldown
                  3
                  5
                  8
                  0
                  0
                • BACK - Seated row
                  3
                  5
                  8
                  0
                  0
                • LEGS - Hamstring curl
                  3
                  5
                  8
                  0
                  0
                • LEGS - Leg Press
                  3
                  5
                  8
                  0
                  0
                • LEGS - Step Ups
                  3
                  5
                  8
                  0
                  0

                Sets: 3
                Reps: 5-8
                Speed: Moderate
                Recovery: 3'-5'
                ALSO: Core #1, 2, and 3

                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.

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                papson14's Training Plan


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                • May's totals
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                • 2013 totals
                • 2012 totals