Cleburne,TX 
Today
Light drizzle High 73FLow 58F
  • Temp: 78F
  • Hum: 58%
  • W: 11mph SE
WEDNESDAY
Sunny
High 79F
Low 59F
THURSDAY
Sunny
High 67F
Low 54F
FRIDAY
Sunny
High 79F
Low 59F
SATURDAY
Moderate or heavy rain with thunder
High 67F
Low 62F
Bike
  • 6h 15m
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  • -----

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.

Run
  • 30m
  • -----
  • -----

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

Bike
  • 1h 00m
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  • -----

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
  • 40m

Sets: 1-3
Reps: 30-40
Speed: Moderate
Recovery: 1'-2'
*Hamstring Curl and Step-ups are 3-2 sets, 15-20 reps, slow.

Run
  • 1h 00m
  • -----
  • -----

WU: Run 10' warm up to your favorite 2-3' minute hill.
MS: Workout is 10x2' hard - should be at LT at around 2' then jog down easy. It's ok to walk a little bit to get your breath back.
CD: Cool down is 10' easy.

Swim
  • 1h 00m
  • 2600.00 yards
  • -----

MS: 4x200 no warm up on 45" rest.
Then 500 at race pace. Rest 1'
Then 6x200 at race pace with 30" rest.
CD: 100

Bike
  • 1h 40m
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  • -----

WU: 20'
MS: Then 5x1' spin @ 100 rpms - 1' easy in between.
Breakthough: Tempo intervals. On road or trainer. Do 6x8 minutes in the 5 zone (3 minute recoveries). Relax! Smooth pedaling. 88-92 rpm. Aero position all the way.
CD: 5'

Strength
  • 40m

Sets: 1-3
Reps: 30-40
Speed: Moderate
Recovery: 1'-2'
*Hamstring Curl and Step-ups are 2-3 sets, 15-20 reps, slow.

Run
  • 1h 00m
  • -----
  • -----

1 hour easy!

Swim
  • 1h 00m
  • 2900.00 yards
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WU: 300
MS: Then 4x200 pull with 30" rest.
Then 8x100 with 15" rest.
200 kick.
6x100 on 10" rest.
CD: 200

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

Bike
  • 3h 20m
  • -----
  • -----

WU:20 minute warm up
MS: Then 3 hour ride at Zone 2.

Run
  • 30m
  • -----
  • -----

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

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
  • 40m

Sets: 1-3
Reps: 30-40
Speed: Moderate
Recovery: 1'-2'
*Hamstring Curl and Step-ups are 2-3 sets, 15-20 reps, slow.

HelmoAlkou's Training Plan


 March 2017 
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Time
Distance
Time
  • March's totals
  • February's totals
  • 2017 totals
  • 2016 totals