Canandaigua,NY 
Today
Sunny High 78FLow 52F
  • Temp: 77F
  • Hum: 35%
  • W: 9mph NW
WEDNESDAY
Sunny
High 81F
Low 65F
THURSDAY
Patchy light rain in area with thunder
High 82F
Low 63F
FRIDAY
Sunny
High 76F
Low 54F
SATURDAY
Patchy rain nearby
High 76F
Low 56F
Bike
  • 1h 00m
  • 15.00 miles
  • -----

Easy spin for 60' in small chain ring.

Run
  • 1h 10m
  • 7.00 miles
  • -----

Run 70' on a hilly course or treadmill. Let the HR get up to high Z3/low Z4 on the uphill and keep HR in Zone 1-2 otherwise. Stay hydrated and fuel a little - practice nutrition! Stretch when done and add in Core 1, 2 or 3.

Bike
  • 2h 00m
  • 30.00 miles
  • -----

Ride how you feel. If tired ride in 1-2 zones alone. If fresh ride in all zones and may be a group ride. Be smart!

Swim
  • 1h 10m
  • 3200.00 yards
  • -----

WU: 200 swim, 100 drill/swim, 200 pull, 100 pull/swim, 200 swim. 4x50 on 20".
MS 100/200/300/400/300/200/100 at T-pace.
100 ez.
6x50 kick
CD: 200

DEFINITIONS: '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. T-Pace = swim test time / the number of 100 you swam. If you swam 20:00 for 1,000 yards, then your T-Pace would equal 20:00/10 for a T-Pace of 2:00 per 100 Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.

Run
  • 45m
  • 5.00 miles
  • -----

BT: On a very hilly course in all heart rate zones. Elevate heart rate as run progresses. Good form. Quick cadence

Strength
  • 40m

Sets: 2-3
Reps: 15-20
Speed: Slow
Recovery: 1-1.5'

Run
  • 45m
  • 5.00 miles
  • -----

-Easy run warmup for 15-20'
-Drills are to be done on a soft surface; even grass or packed dirt for example
-Concentrate on exaggerated good form in each of the exercises as opposed to speed.
-Drill distance is generally 50-60m
-Recovery is an easy jog/walk back, not a run.

Sample Workout
1. High knees
2. Butt kicks
3. Skipping
4. Karaoke/grapevines 1-2x each direction for 50-60yards
5. High knee>>happy feet 2-3x 50 yards - go from high knees to very fast cadence and back to high knees
6. Strides These bring it all together. Fast, but smooth running for 80-100m. Keep the distance such that you are running notably fast, but you maintain form and good running sensations throughout.

Swim
  • 1h 00m
  • 4000.00 yards
  • -----

WU: Swim 300 free easy + 200 drill of choice
MS: 8x75, build from easy to FAST by last one w/10 sec rest.
1000 pull easy then 1 min rest then 8x75, decrease from FAST to easier by last one w/10 sec rest
500 pull easy, 30 sec rest then 300 back/breast/fly-free by 100's moderate.
CD: 500 choice

DEFINITIONS: '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. Strides - short repeats at a 5K pace with recovery in-between. Each 'repeat/stride' should be about 20-30 seconds long and allow for a full recovery in between. Make sure you are properly warmed up-at least 10 minutes before the first. You are looking to get in about 45 left OR right foot strikes per 30". Multiply by 'two' for your RPM. So 45 left foot strikes per 30 seconds will equal 90 RPM, a running cadence that is the most efficient. You will typically be doing 4-10 repeats of 20-30" strides with a full recovery between sets (depending on the particular workout) by walking back to the starting point. Over time with these workouts, you will see your cadence quicken, you will be lighter on your feet, and your run times will improve. Karaoke/Grapevine Drill - running sideways, trailing leg goes behind, then in front.

Bike
  • 3h 30m
  • 55.00 miles
  • -----

WU: 30'
MS: Tempo/Z3 steady pace in the mountains, Z4 to Z5 on steepest sections.

Break ride into blocks of 15 minutes where you surge beyond Z3 & up to Z5, then 15 minutes under Z3 for recovery. That should make 5 x 15 min. of rest vs. Z3+ effort. This is a 3.5 hr. ride in total.
CD: 30'

Swim
  • 1h 00m
  • 2500.00 yards
  • -----

WU: 100 breast/100 free/50 fly or free if you don't do fly well/50 kick.
MS: 5x200 free at T pace, 30" rest between.
5x200 pull w/paddles, 15" rest between.
CD: 200 backstroke easy.

Strength
  • 40m

Sets: 2-3
Reps: 15-20
Speed: Slow
Recovery: 1-1.5'

DEFINITIONS: '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. T-Pace = swim test time / the number of 100 you swam. If you swam 20:00 for 1,000 yards, then your T-Pace would equal 20:00/10 for a T-Pace of 2:00 per 100

dexter's Training Plan


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