Cleburne,TX 
Today
Patchy rain nearby High 96FLow 75F
  • Temp: 88F
  • Hum: 55%
  • W: 8mph SW
SATURDAY
Sunny
High 97F
Low 78F
SUNDAY
Sunny
High 94F
Low 76F
MONDAY
Sunny
High 95F
Low 76F
TUESDAY
Partly Cloudy
High 95F
Low 75F
Run
  • 2h 00m
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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: 6' cool down.

Swim
  • 45m
  • 2000.00 yards
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No warmup
1 - Swim 500 yds straight keeping each 100 yd increment within 3" of each other.
2 - Swim 500 yds pull w/ paddles keeping each 100 yd increment with 3" of each other.
3 - Swim 500 yds straight - same as first 500 yd straight. 30" rest between each.
5 x (25 right side kick, 25 left side kick, 50 medium effort - 30" rest).

Strength
  • 45m

Sets: 1-3
Reps: 40-60 or 15-20 depending on exercise
Speed: Mod
Recovery: 1'-2'
ALSO Core #1, 2, and 3

'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. Right Side Kick: How: Kick on your right side, with left shoulder pointed to the sky Head: Relaxed, underwater, look at the side of the pool. Advanced: look at the bottom, but be sure to maintain vertical shoulders when on your side with shoulders perpendicular to bottom of the pool. Arms: Right arm extended, left hand rests on left thigh. Toes: Toes pointed, ankles relaxed. Keep width of kick within “tube” created by your body: relatively narrow. Breath: Take a small sculling motion with right hand and roll head easily to breathe. Exhale slowly and smoothly. Notes: 1. Keep shoulders perpendicular to pool bottom. “Point belly to the side of the pool.” 2. Relatively narrow kick. 3. Smooth breath by rolling your head up to the sky. Left Side Kick - just the opposite of above

Bike
  • 1h 00m
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WU: 20'
MS: After WU, alternate 20-60" with 1 leg off the pedals, and up on a chair. Get a total of 7-10' of ILT on each leg in workout. Alternate legs as you feel like it. Work this at 95-100 rpms, and focus on eliminating the dead spot at top of stroke by pushing toes forward in shoes at top.
CD: 20'

Run
  • 30m
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Off the bike, run with heart rate in zone 1-2. Don't force zone 2. Flat to gently rolling. Continually check form. Quick cadence (88+ rpm). Flat footstrike with weight on ball of foot (not toes). Foot paws back just before footstrike.

Strength
  • 45m

Sets: 2-3
Reps: 8-15
Speed: Fast
Recovery: 3'-5'
ALSO: Core #1, 2, and 3

Bike
  • 1h 00m
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Stay with a smooth pedaling stroke and keep your HR aerobic!

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.

'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.

Run
  • 1h 10m
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WU: 10'
MS: Then 12x400 at 10k race pace. A pacing only workout - no concern for speed. RI: 1'.
CD: 10'

Swim
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  • 2500.00 yards
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WU: 400 swim then 6x50 on 15" rest.
MS: 15x100 @T-pace - 5". Your rest is 15".
CD: 300 easy.

Bike
  • 1h 25m
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WU: 15' 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 4x10 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: 10' cool down.

Run
  • 1h 15m
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Keep heart rate in zones 1-3 on a rolling course. 'PROUD' form. Allow heart rate to gradually rise to zone 3 as pace builds, but don't force it up.

HelmoAlkou's Training Plan


 July 2015 
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Time
Distance
Time
  • TriWaco Triathlon - Olympic Course (Triathlon)
    7/26/2015 Waco, Texas
  • July's totals
  • June's totals
  • 2015 totals
  • 2014 totals