Cleburne,TX 
Today
Sunny High 76FLow 46F
  • Temp: 52F
  • Hum: 44%
  • W: 7mph SW
FRIDAY
Sunny
High 73F
Low 50F
SATURDAY
Partly Cloudy
High 62F
Low 47F
SUNDAY
Patchy rain nearby
High 55F
Low 49F
MONDAY
Patchy light drizzle
High 58F
Low 47F
Swim
  • 1h 00m
  • 2800.00 yards
  • -----

Breakthrough: Warm up: 200 building speed each 50 (slow-mod-faster-fastest). Rest 30 sec.

MS: Then 5x400 (10 sec recoveries) building speed on each 100 (slow-mod-faster-fastest). Recover 10 seconds after last one.

Then swim a 500 time trial. All out. Your average 100 pace for this is your T-time for future workouts.

CD: Then swim easy, 100 cool down.

Strength
  • 50m

Core/Back
Upper

Bike
  • 3h 30m
  • -----
  • -----

*Do first 20' run, then bike brick:
Race simulation - start out easy and at the start of hour 2 you should be in high Zone 2, the last 30' are Zone 3. Go right into the last 20' run brick.

Run
  • 40m
  • -----
  • -----

BRICK:
2 x 20' runs - one before the bike, one after the bike. Keep the pace pretty easy, focus on form and turnover. The last 3' of each run, increase intensity to a little under LT.

Run
  • 1h 35m
  • -----
  • -----

Run 95' on a flat course or treadmill. Generally keep HR in Zone 1-2, but throw in a few hills if possible. Think about form and running pretty. Start to work on nutrition - what sits well? Make sure to stay hydrated, drop a bottle and do loops if necessary.

Strength
  • 20m

Core/Back

Bike
  • 1h 00m
  • -----
  • -----

Start out at a very easy gearing, over 20' gradually increase the resistance to 75% of Threshold. Spin at 75-85% of Threshold for the next 20'. Then gradually work back to 75% of Threshold or less over the last 20' minutes. Purpose is to loosen legs after long run or ride from day before.

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

Strength
  • 50m

Core/Back
Upper

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.

Strength
  • 20m

Core/Back

Bike
  • 2h 00m
  • -----
  • -----

Easy spin for 2:00 in small chain ring.

Nights

HelmoAlkou's Training Plan


 February 2016 
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