Akron,OH 
Today
Sunny High 27FLow 15F
  • Temp: 21F
  • Hum: 68%
  • W: 0mph N
THURSDAY
Heavy snow
High 35F
Low 16F
FRIDAY
Light snow showers
High 13F
Low 5F
SATURDAY
Overcast
High 22F
Low 5F
SUNDAY
Moderate snow
High 33F
Low 20F
Off Day!
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
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RUN BRICK:
Run off the bike - nice and aerobic!

Bike
  • 3h 20m
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WU:20 minute warm up
MS: Then 3 hour ride at Zone 2.

Run
  • 30m
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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'
ALSO: Core #1, 2, and 3
*Hamstring Curl and Step-ups are 2-3 sets, 15-20 reps, slow.

Run
  • 30m
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WU: 10'
MS: 15': Run 10x30" up a STEEP hill- walk back down easy. These are at a very hard effort.
CD: 5'

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
  • 1h 15m
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WU: 20'
MS: Then 5x1' spin @ 100 rpms - 1' easy in between.
Breakthrough: Tempo intervals. On road or trainer. Do 4x8 minutes Zone 3 effort (2 minute recoveries). Relax! Smooth pedaling. 82-90 rpm. Aero position all the way.
CD: 5'

Strength
  • 40m

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

Run
  • 2h 05m
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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: 5' cool down easy.

Swim
  • 45m
  • 2350.00 yards
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WU: 100 swim easy. 50 kick easy. 100 swim easy. 50 kick moderate. 100 swim moderate.
MS: Start slow and decrease times for each 300:
3x300 (30”) at aerobic effort (slower than T-pace).
Kick 50 easy.
2x300 (30”) at aerobic effort (less than T-pace).
CD: 100 drill of your choice, 300 swim.

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

Ron's Training Plan


 January 2015 
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Time
Distance
Time
  • December's totals
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  • 2013 totals