Charlotte,NC 
Today
Mist High 94FLow 76F
  • Temp: 81F
  • Hum: 70%
  • W: 0mph N
WEDNESDAY
Sunny
High 91F
Low 68F
THURSDAY
Partly cloudy
High 87F
Low 65F
FRIDAY
Overcast
High 82F
Low 66F
SATURDAY
Partly cloudy
High 86F
Low 62F
Swim
  • 30m
  • 1400.00 yards
  • -----

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

Bike
  • 45m
  • -----
  • -----

Bike Base
Endurance
45' ride on a flat course. Keep HR in Zone 1-2.

Run
  • 15m
  • -----
  • -----

Speed/Efficiency
15' run with 4x30" strides. These are best if done on a slight downhill on a dirt path. Warm up for at least 10' before the first stride. For your recovery, you can walk back to the starting point.

Strides are quick bursts that are as fast as 5k pace. You are looking to get in about 45 left foot strikes per 26-28". Stretch when done and add in Core 1, 2 or 3.

Off!
Bike
  • 20m
  • -----
  • -----

Pre Race Prep
Sprint Prep
Warm up for 10', make sure your bike is shifting properly and nothing is loose or rattling. Check tire pressure and make sure handlebars, stem, skewers are all tight. After wu, do 4x20" fast with a full recovery between each.

Run
  • 20m
  • -----
  • -----

Pre Race Prep
Sprint Prep
Warm up for 10'. After wu, do 4x20" fast with a full recovery between each.

Swim
  • 20m
  • 1000.00 yards
  • -----

Speed
WU: 300 & 6x50 on 10" rest.
MS: 4x100 on 20" rest.
CD: 200

RACE DAY!

kweezen's Training Plan


 August 2017 
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Time
Distance
Time
  • Lake Norman YMCA Triathlon (Triathlon)
    8/26/2017 Cornelius, North Carolina
  • June's totals
  • May's totals
  • 2017 totals
  • 2016 totals