Cleburne,TX 
Today
Sunny High 77FLow 54F
  • Temp: 81F
  • Hum: 23%
  • W: 8mph S
THURSDAY
Sunny
High 81F
Low 59F
FRIDAY
Sunny
High 68F
Low 43F
SATURDAY
Sunny
High 57F
Low 40F
SUNDAY
Sunny
High 65F
Low 59F
Swim
  • 45m
  • 1800.00 yards
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WU: 300 easy. Then 'swim golf' = 6 x 50 on 15" rest & count strokes. What combination of time and strokes gives you the lowest ‘score?’ (Ex: 43 strokes + 45” = 88).
MS: Swim a moderate effort using the same stroke count in WU set. 8 x 100 (10”) moderate. 4 x 50 kick (20”) moderate.
CD: 200 easy alternating 50 pull, 50 swim.

Strength
  • 40m

Sets: 2-3
Reps: 8-15
Speed: Fast
Recovery: 3'-5'
Stretch in between sets as well.

'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.

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.

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.
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.

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

Sets: 3
Reps: 5-8
Speed: Moderate
Recovery: 3'-5'

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.

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.

Bike
  • 1h 00m
  • -----
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Breakthrough:
WU: 10'
MS: Tempo intervals. On road or trainer. Do 5x6 minutes at Tempo effort - Zone 3 (2 minute recoveries). Relax! Smooth pedaling. 80-90 rpm. Aero position.
CD: 10'

Run
  • 45m
  • -----
  • -----

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

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.

HelmoAlkou's Training Plan


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