Akron,OH 
Today
Cloudy High 35FLow 21F
  • Temp: 30F
  • Hum: 64%
  • W: 0mph N
SUNDAY
Sunny
High 38F
Low 28F
MONDAY
Partly Cloudy
High 46F
Low 36F
TUESDAY
Patchy rain nearby
High 57F
Low 48F
WEDNESDAY
Moderate rain
High 57F
Low 28F
Bike
  • 1h 00m
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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
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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
  • 2h 00m
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Easy spin for 2:00 in small chain ring.

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'
ALSO: Core #1, 2, and 3
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
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Easy spin for 30' in small chain ring.
Later in the day - to help the legs recover from the run.

Run
  • 1h 50m
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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
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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
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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
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Easy spin for 90' in small chain ring.

Run
  • 45m
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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'
ALSO: Core #1, 2, and 3

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.

Ron's Training Plan


 December 2014 
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Time
  • December's totals
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