You Need To Train, Assclown!

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Arlington,TN 
Today
Sunny High 86FLow 56F
  • Temp: 64F
  • Hum: 77%
  • W: 0mph N
MONDAY
Sunny
High 84F
Low 63F
TUESDAY
Sunny
High 83F
Low 65F
WEDNESDAY
Sunny
High 83F
Low 68F
THURSDAY
Sunny
High 85F
Low 69F

    July 12

    Bike
    • 2h 20m
    • -----
    • -----

    20 minute warm up and then 2 hour ride at Zone 2.

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

    RUN BRICK
    Run off the bike - nice and aerobic

    Off Day!

      July 13

        July 14

        Bike
        • 6h 45m
        • -----
        • -----

        (6-7.5 hours) 100-112 miles. First 30 miles are easy Zone 1 - then try to ride the next 70-82 miles at Zone 2 while keeping cadence in 85-92 range and eating and fueling properly. From miles 82 to 112 ride strong - keep nutrition rolling, stay aero, and work on spinning - no grinding!

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

        RUN BRICK:
        Run off the bike - nice and aerobic!

        Swim
        • 1h 15m
        • 3800.00 yards
        • -----

        WU: 300 & 6x50 on 10" rest.
        MS: 30x100
        -10 on 40" rest
        -10 on 30" rest
        -10 on 20" rest
        CD: 200

          July 15

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

          Start out at a very easy gearing, over 20' gradually increase the resistance to a medium level. Maintain medium resistance for 20' spinning smoothly. Then gradually work back to the easy gear you started with over the last 20' minutes. Purpose is to loosen legs after long run or ride from day before.

          Strength

          • EXERCISE

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

          Sets: 2
          Reps: 12
          Speed: Moderate
          Recovery: 1'-2'
          ALSO: Core #1, 2, and 3

            July 16

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

            WU: 10'
            MS 15' run with 10x30" up a STEEP hill- walk back down easy. These are at a very hard effort.
            CD: 5'

            Swim
            • 1h 00m
            • 2900.00 yards
            • -----

            WU: 300
            MS: Then 4x200 pull with 30" rest.
            Then 8x100 with 15" rest.
            200 kick.
            6x100 on 10" rest.
            CD: 200

            '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.

              July 17

              Bike
              • 1h 15m
              • -----
              • -----

              WU: 20'
              MS: Then 5x1' spin @ 100 rpms - 1' easy in between.
              Breakthrough: Tempo intervals. On road or trainer. Do 4x8 minutes Zone 3 effort (2 minute recoveries). Relax! Smooth pedaling. 82-90 rpm. Aero position all the way.
              CD: 5'

              Strength
              • 40m

              • EXERCISE

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

              Sets: 2
              Reps: 12
              Speed: Moderate
              Recovery: 1'-2'
              ALSO: Core #1, 2, and 3

                July 18

                Run
                • 2h 10m
                • -----
                • -----

                WU: 20'
                MS: Then 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: 10' cool down easy.

                Swim
                • 45m
                • 2350.00 yards
                • -----

                WU: 100 swim easy. 50 kick easy. 100 swim easy. 50 kick moderate. 100 swim moderate.
                MS: Start slow and decrease times for each 300.
                3x300 (30”) at aerobic effort (slower than T-pace).
                Kick 50 easy.
                2x300 (30”) at aerobic effort (less than T-pace).
                CD: 100 drill of your choice, 300 swim.

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

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                papson14's Training Plan


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