Maintaining Balance

Akron,OH 
Today
Patchy rain nearby High 74FLow 53F
  • Temp: 66F
  • Hum: 56%
  • W: 6mph WSW
WEDNESDAY
Patchy light rain in area with thunder
High 74F
Low 56F
THURSDAY
Sunny
High 82F
Low 53F
FRIDAY
Patchy rain nearby
High 80F
Low 60F
SATURDAY
Patchy rain nearby
High 83F
Low 59F

Tuesday - July 29

Bike
  • 1h 00m
  • -----
  • -----

Big Gear - KEY WORKOUT
Power
60
Start in big ring, easiest gear. Spend 3' in each gear gradually working your way to hardest gear (total 27').

Leaving it in big ring, hardest gear, do 10 x (30" grind, 30" all out, 30" grind, 30" stand). Do 5' grind in big ring, hardest gear.

Gradually work your way back to your easiest gear by 1' for cool-down. Grind means sitting back on saddle, turning pedals over, not worrying about cadence.

Swim
  • 1h 05m
  • 3150.00 yards
  • -----

Speed - KEY WORKOUT
Speed/Endurance
65
3,150
WU: 400
MS: 6x50 builds (each one gets faster) on 30" rest.
Then 4x(4x100):
#1 RI = 20"
#2 RI = 15"
#3 RI = 10"
#4 RI = 5"
Swim 200 ez.
Then swim 6x75 on 20" rest. On the odds (1,3,5) the last 25 is sprint. On the evens (2,4,6) the last 50 is sprint.
CD: 200

Wednesday - July 30

Bike
  • 1h 40m
  • -----
  • -----

Bike Base
Endurance
100
100' ride on a flat course. Keep HR in Zone 1-2. Stand out of saddle for 1 min. out of every 10 minutes (you may hit low Z3 during this).

Run
  • 30m
  • -----
  • -----

Run Base
Endurance
30
Run 30' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running with relaxed arms, face, neck, shoulders, and hands with high knees. Stretch when done and add in Core 1, 2 or 3.

Thursday - July 31

Run
  • 40m
  • -----
  • -----

Run Base
Endurance
40
Run 40' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.

Swim
  • 55m
  • 2500.00 yards
  • -----

Swim Endurance
Endurance
55
2,500
WU: 300 & 6x50 on 60".
MS: 4 x 250 on 4:15 or 4:30. First 2 are w/paddles, last two take paddles off.
Then 5 x 100 on 1:45 or 2:00.
Then 200 swim weak side breath.
CD: 200

Strength
  • 1h 15m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Bent-Arm Pulldown
    3
    25
    30
    0
    0
  • BACK - Seated row
    3
    25
    30
    0
    0
  • LEGS - 2 Leg Squats
    3
    25
    30
    0
    0
  • LEGS - Hamstring curl
    3
    25
    30
    0
    0
  • LEGS - Leg Extensions
    3
    25
    30
    0
    0
  • LEGS - Leg Press
    3
    25
    30
    0
    0

Period AA
Sets 2-3
Reps 25-30
Speed Slow
Recovery 1-1.5'
AND Core #1, 2, and 3

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.

Friday - August 1

Off Day!

Saturday - August 2

Run
  • 2h 10m
  • -----
  • -----

Run Base - KEY WORKOUT
Endurance
130
Run 130' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running with relaxed arms, face, neck, shoulders, and hands, with high knees. Stay hydrated and eat! Stretch when done and add in Core 1, 2 or 3.

Sunday - August 3

Bike
  • 3h 00m
  • -----
  • -----

Creation
Varies
180
Any course, intervals/rest ratio. Hills, flats, small or large ring, group or solo ride, or road, mountain bike, or trainer/rollers. This is your day to simply put in the time, enjoy it, and go by your instinct/feel. Use HRM or don't, this is a creative workout.

Swim
  • 50m
  • 2500.00 yards
  • -----

Swim Endurance
Endurance
50
2500
WU: 500
MS:
4 x 250 yards broken by 50's as: freestyle/backstroke/breast-stroke/freestyle/kick on back ALL OUT. Rest between 250's is 15 seconds.

Follow set with 100 kickboard easy, 200 free moderate, 100 kickboard fast, 100 free fast!

CD: 500 easy

Strength
  • 45m

Stretching/Core
Stretch - use D3 program
Core Strength 15' - 2x through of Core 1, 2 or 3
Flex Band Routine - please see D3 Athletes Page

Monday - August 4

Strength
  • 45m

Stretching/Core
Stretch - use D3 program
Core Strength 15' - 2x through of Core 1, 2 or 3
Flex Band Routine - please see D3 Athletes Page

Ron's Training Plan


 July 2014 
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Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

  • May's totals
  • April's totals
  • 2014 totals
  • 2013 totals