You Need To Train, Assclown!

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Arlington,TN 
Today
Sunny High 86FLow 67F
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  • W: 0mph N
THURSDAY
Thundery outbreaks in nearby
High 89F
Low 69F
FRIDAY
Sunny
High 90F
Low 69F
SATURDAY
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High 92F
Low 70F
SUNDAY
Sunny
High 89F
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    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.

                May 23

                Run
                • 2h 05m
                • -----
                • -----

                WU: 20'
                MS: 2x25' at Zone 2 - mid to high Z2 - 5' easy in between.
                Then 2x12 at Zone 3 - 5' easy in between again.
                Then 5' at Zone 4
                CD: 5' cool down easy.

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                papson14's Training Plan


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