The following equipment is nearing replacement:
Commack,NY 
Today
Overcast High 79FLow 68F
  • Temp: 76F
  • Hum: 77%
  • W: 16mph SSE
SATURDAY
Sunny
High 83F
Low 67F
SUNDAY
Overcast
High 86F
Low 70F
MONDAY
Sunny
High 84F
Low 69F
TUESDAY
Sunny
High 85F
Low 68F
Off!
Bike
  • 1h 25m
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Bike ME
Muscular Endurance
15' warm up - nice smooth spinning - then shift into a the big chain ring and into a gear that allows you to spin at about 65-70 RPMs. You will spin 4x10 minutes in this gear - HR should be mid-high Z2 - recovery will be 5' easy between sets - you will probably see HR drift into Z3 - keep the cadence up - this is where you build strength. 10' cool down.

Swim
  • 45m
  • 2000.00 yards
  • -----

Speed
WU: 300
MS:
10x50 Z4 on 20" rest.
10x50 Z5 on 30" rest.
10x50: sprint 25, easy 25 on 15" rest.
CD: 200

Bike
  • 1h 00m
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  • -----

Endurance
60' ride on a flat course. Keep HR in Zone 1-2.

Run
  • 15m
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  • -----

Run Brick
Strength
Run 15' on a flat course or treadmill after bike workout. Keep HR in Zone 1-2. Stretch when done and add in Core 1, 2 or 3.

Run
  • 30m
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  • -----

Run Base
Endurance
Run 30' 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
  • 30m
  • 1500.00 yards
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Recovery
Easy swim.
WU: 500
MS: 500 pull w/paddles.
10x50 on 20" rest.
Swim easy and focus on form.

Strength
  • 45m

Speed Slow
Recovery 1-1.5'

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. 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
  • 35m
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  • -----

Trainer
Efficiency
WU: 10'
MS: 8' at 100 RPM. 4' at 110 RPM. 2 'at 120 RPM or highest sustainable RPM
CD: 10'

Swim
  • 45m
  • 2000.00 yards
  • -----

Speed
WU: 300
MS:
10x50 Z4 on 20" rest.
10x50 Z5 on 30" rest.
10x50: sprint 25, easy 25 on 15" rest.
CD: 200

Strength
  • 45m

Speed Slow
Recovery 1-1.5'

Bike
  • 35m
  • -----
  • -----

Big Gear
Power
WU: 5'
MS: 10x30" standing sprints, with 2' recovery.
CD: 5'

Run
  • 20m
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  • -----

Endurance
Run 20' 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.

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.

Big Dan's Training Plan


 July 2016 
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Time
Distance
Time
  • Riverhead Rocks Olympic Triathlon (Triathlon)
    8/14/2016 Riverhead, New York
  • April's totals
  • March's totals
  • 2016 totals
  • 2015 totals