TRAINING SCHEDULE.

Week of 7/05/10 - 7/11/10
  • Goal #1-  Taper Week  1

Monday 7/5: Day off.

Take it easy today, rest, relax, get a massage, stretch

Tuesday 7/6:  Strength & Bike

  • Workout #1:  Strength Train
    One exercise for each bodypart. Super set lower and upper body 3 sets 15 reps each
  • Workout #2:  Ride 
    Bike warm up for 15 minutes then ride 45 minutes zone 3 steady effort on rolling hills cadence between 75-85. The last 15 minutes easier effort zone

Wednesday 7/7:  Run & Swim

  • Workout #1:  Run
    Warm up for one mile easy effort. Then complete 800 meters(half mile) at a hard effort but not all out stay at the high end of zone 3. Recover 400 after each at an easy effort. Repeat this 6 times. Then cooldown half mile easy. Stretch really good after this workout. Total workout is 5.5 miles. Run for distance not time.
  • Workout #2: Swim:
    Swim warm up with 200 easy
    200 drills 50 front skull, 50 swim, 50 fist drill 50 swim
    7x100 fast 20 sec recover
    6x50 fast effort 15 sec recovery
    10x25 fast rest 10 sec.
    10x25 kick rest 10 sec
    100 back or breast stroke
    100 free easy
    2100

Thursday 7/8: Bike

  • Workout #1:  Bike Hill Repeats
    If you can find a long hill that takes about 10 minutes to climb
    Warm up for 10-20 minutes riding to the hill
    Do 5x10 minutes climbing the hill heartrate may climb into zone 3-4a stay seated on the climbs the downhill is the recovery after each for about 4 minutes. After 10-20 minutes at an easy effort to make total time of 2 hours on the bike.

Friday 7/9: Ride & Swim

  • Workout #1: Run
    Long run 9 miles mostly in zone 2. The last two miles go to zone 3 and finish the second half of this run faster than the first.
  • Workout #2: Swim
    Warm up with 250 easy every 4th 25 backstroke
    1x250 drill set. Do fingertip drill 25, fist drill 25 swim good form and catch 25
    6x200 swum at a fast effort resting 30 seconds after each. Time each one and try and keep the pace consistent. These are fast but not all out effort
    10x25 kick fast effort no fins
    250 easy swim every 4th 25 backstroke
    2300

Saturday 7/10:  Long Easy Ride

  • Workout #1:  Long Ride
    Ride 70 miles easy to moderate effort heart rate zone 2 on flat course. Don't push this ride 15-16mph is good higher RPM of 80 or higher so easier gear.

Sunday 7/11: Swim & Run

  • Workout #1: Swim
    Warm up 200 easy then swim 3400 meters race pace effort timed. Cooldown 200 easy when finished. What was your 3200 time? You can do this at the lake or in the pool. If your shoulder is bothering you cut it to 2400 total
    3800
  • Workout #2: Brick
    Brick workout. Bike 40 miles staying in zone 2 for 15 minutes then zone 3 for about 20 miles and zone 4 for 5 miles. The rest is mostly zone 3 effort. After the bike transition to a run 5 mile run in heart rate zone 3. The last 10 minutes of the run push your pace. Then walk five minutes very easy zone 2-1.
Week of 6/28/10 - 7/04/10
  • Goal #1-  Ride 100mi / 5mi
  • Goal #2-  Long run to 18mi

Monday 6/28: Day off.

Take it easy today, rest, relax, get a massage, stretch

Tuesday 6/29:  Strength & Bike

  • Workout #1:  Strength Train
    One exercise for each bodypart. Super set lower and upper body 3 sets 15 reps each
  • Workout #2:  Ride 
    If you can find a long hill that takes about 10 minutes to climb
    Warm up for 10-20 minutes riding to the hill
    Do 5x10 minutes climbing the hill heartrate may climb into zone 3-4a stay seated on the climbs the downhill is the recovery after each for about 4 minutes. After 10-20 minutes at an easy effort to make total time of 2 hours on the bike

Wednesday 6/30:  Run & Swim

  • Workout #1:  Bike
    Bike warm up for 15 minutes then ride one hour in zone 3 steady effort on rolling hills cadence between 75-85. The last 15 minutes easier effort zone 2
    • Then do 4x400 fast effort with 400 easy effort after each fast 400
      2x800 fast effort then easy 400 after each 800
      1x1200 fast effort with easy 800 after
      1x1600 fast effort with easy mile as cooldown
  • Workout #2: Swim:
    Warm up 100 easy 200 pull 100 kick
    1x50 timed moderate - record time
    1x100 timed moderate record time
    9x50 1-3 on interval add 20 seconds to timed effort example if your timed 50 was 60 seconds your interval is 80 seconds that means you do your 50 and rest then go again in 80 seconds interval time includes inteval and rest time after all 3 rest 30 seconds
    4-6 interval time is 15 seconds more than your timed 50 after all 3 rest 30 seconds
    7-9 interval time is 10 seconds more than your timed 50 after all 3 rest 30 seconds
    Breast or back stroke 1x100
    9x100 1-3 on interval add 20 seconds to your 100 time rest 30 seconds after all 3
    4-6 add 15 seconds to your 100 time rest 30 seconds after all 3
    7-9 add 10 seconds to 100 time for interval rest 30 seconds after all three
    kick 100
    easy 100
    2200

Thursday 7/1: Run

  • Workout #1:  Run
    Brick workout.  Bike 90 minutes or 25 miles staying in zone 2 for 15 minutes then zone 3 until 80 minutes. The last 10 minutes zone 2. After the bike transition to a run 30 minutes in heart rate zone 3. The last 10 minutes of the run push your pace. Then walk five minutes very easy zone 2-1.

Friday 7/2: Ride & Swim

  • Workout #1: Ride
    Ride 40 miles easy to moderate effort heart rate zone 2 on flat course. Try and keep cadence between 80rpm or higher for most of the ride. Once you are warmed up 15 minutes into the ride then you are going to complete 8x1minutes at a hard intensity with 1 minute recovery after each. When you finish go back to zone 2 heart rate moderate/easy effort. Then at 20 miles into the ride do 8 more 1 minute intervals.
  • Workout #2: Swim
    Swim warm up kicking 100 with fins then swim 4x25 with fins increase effort with each 25.
    3x1000 1st moderate timed
    2nd 500 pull 500 regular free
    3rd first half fast second fast
    4th timed fast effort
    rest one minute after each
    Cooldown
    100 kick with fins, 100 swim easy with fins and alternate 50 free, 50 backstroke
    4400

Saturday 7/3:  Long Ride / Run

  • Workout #1:  Long Ride
    Bike 100 miles on a rolling hill course. Riding out at the lake would be a good ride for this ride. Ride should mostly be HR zone 2. Make sure you fuel as if you would during your race. Try timing your fluid intake every 10 minutes. You might want to do a 50 mile loop that will bring you back by your car to re-fuel. Go very easy the first half and try and make the second half just a little faster by only like 4-5 minutes. Then transition to a 5 mile run. Do the same negative split for your run finish faster than the first half.

Sunday 7/4: Swim & Run

  • Workout #1: Swim
    Long run 18 miles mostly in zone 2. Do this run on a flat course stay mostly zone 2. Hydrate and fuel as if you were racing. Keep pace steady and time the first half and try and be slightly faster second half. Run for mileage not time.
  • Workout #2: Long Run
    Long run 18 miles mostly in zone 2. Do this run on a flat course stay mostly zone 2. Hydrate and fuel as if you were racing. Keep pace steady and time the first half and try and be slightly faster second half. Run for mileage not time.
Week of 6/21/10 - 6/27/10
  • Goal #1-  Ride 100mi    
  • Goal #2-  Long run to 16mi

Monday 6/21: Day off.

Take it easy today, rest, relax, get a massage, stretch

Tuesday 6/22:  Strength & Bike

  • Workout #1:  Strength Train
    One exercise for each bodypart. Super set lower and upper body 3 sets 15 reps each
  • Workout #2:  Ride 
    If you can find a long hill that takes about 5 minutes to climb
    Warm up for 10-20 minutes riding to the hill
    Do 7x5 minutes climbing the hill heartrate may climb into zone 3-4a stay seated on the climbs the downhill is the recovery after each for about 2-3 minutes. After 10-20 minutes at an easy effort to make total time of 90 minutes on the bike

Wednesday 6/23:  Run & Swim

  • Workout #1:  Run
    Treadmill or Track Workout Pyramid
    400=1/4 mile, 800 =1/2 mile, 1200=3/4 mile, 1600=1 mile
    Warm up with one mile easy effort
    • Then do 4x400 fast effort with 400 easy effort after each fast 400
      2x800 fast effort then easy 400 after each 800
      1x1200 fast effort with easy 800 after
      1x1600 fast effort with easy mile as cooldown
      7.25 total
  • Workout #2: Swim:
    Warm up with 250 easy every 4th 25 backstroke
    1x250 drill set. Do fingertip drill 25, fist drill 25 swim good form and catch 25
    6x200 swum at a fast effort resting 30 seconds after each. Time each one and try and keep the pace consistent. These should be very fast effort
    rest one minute
    6x100 timed fast effort try and keep times the same for each one
    10x25 kick fast effort no fins
    250 easy swim every 4th 25 backstroke
    2900

Thursday 6/24: Brick

  • Workout #1:  R90’ R30’ tempo
    Brick workout.  Bike 90 minutes or 25 miles staying in zone 2 for 15 minutes then zone 3 until 80 minutes. The last 10 minutes zone 2. After the bike transition to a run 30 minutes in heart rate zone 3. The last 10 minutes of the run push your pace. Then walk five minutes very easy zone 2-1.
  • Workout#2:  Core Workout
    Warm up about 10 minutes.
    repeat 3 sets of each
    If you have a weighted ball then use that if you don't use a 10lb dumbbell holding it by the ends sit on the ground slightly lean back and touch the ball/dumbbell down to each side for one minute if it is too easy lean back slightly or elevate your feet slightly then after you do that alternate the plank 30 seconds then go to the next.
    On an ab bench do 25 sit ups don't go all the way down or up
    Reverse on the bench with it flat hands at the top and hold on to bench feet up in the air do 25 butt lifts. Alternate between both of these 3x
    Lie flat on back arms extended over head feet straight. Use a 5lb dumbbell and hold it in your right hand lift your right arm shoulder up and as you lift that up lift your opposite leg up and try to touch it do each side 15 times in between this do side plank 30 seconds on each side

Friday 6/25: Run & Swim

  • Workout #1: Swim
    Swim warm up kicking 100 with fins then swim 4x25 with fins increase effort with each 25.
    3x1000 1st moderate timed
    2nd 500 pull 500 regular free
    3rd first half fast second fast
    4th timed fast effort
    rest one minute after each
    Cool-down
    100 kick with fins, 100 swim easy with fins and alternate 50 free, 50 backstroke
    4400

Saturday 6/26:  Long Ride

  • Workout #1:  Long Ride
    Bike 100 miles on a rolling hill course. Riding out at the lake would be a good ride for this ride. Ride should mostly be HR zone 2. Make sure you fuel as if you would during your race. Try timing your fluid intake every 10 minutes. You might want to do a 50 mile loop that will bring you back by your car to re-fuel. Go very easy the first half and try and make the second half just a little faster by only like 4-5 minutes.

Sunday 6/27: Swim & Run

  • Workout #1: Swim
    Swim in the open water for 80 minutes alternate the effort between bouys easy/moderate/fast practice sighting and swimming straight. If you cant make it to open water then do the following
    • Warm up with the following 150 easy
      4x25 build speed on each 25 rest 10 sec
      4x25 fast rest 10
      4x25 kick with fins
    • 4x200 broken 1st pull, 2nd fast, 3rd pull, 4th fast rest 20 after each
      1x800 continuous timed effort
      1x100 easy swim
      4x100 build speed by 50 for each finish fast. rest 20
      1x800 by 200 as easy, fast, easy fast
      200 easy
      3550
  • Workout #2: Long Run
    Long run 16 miles mostly in zone 2. Do this run on a flat course stay mostly zone 2. Hydrate and fuel as if you were racing. Keep pace steady and time the first half and try and be slightly faster second half. Run for mileage not time.
Week of 6/14/10 - 6/20/10
  • Goal #1-  Long ride to 100mi
  • Goal #2-  Long run to 15mi

Monday 6/14: Day off.

Take it easy today, rest, relax, get a massage, stretch

Tuesday 6/15:  Strength & Bike

  • Workout #1:  Strength Train
    One exercise for each bodypart. Super set lower and upper body 3 sets 15 reps each
  • Workout #2:  Ride 
    Bike for 2 hours and after 15 minutes of warming up do 10x3 minute intervals getting heart rate to low end of zone 4 so hard effort then easy for one minute. After one hour into the ride do 10x2 minute intervals hard effort pushing to zone 4 with 1 minute recovery after each. When done with intentervals ride moderate effort zone 2-3a to make total time of 2 hours

Wednesday 6/16:  Run & Swim

  • Workout #1:  Run
    Meet for hill repeats. Take exit Far Hills off of 215 go west first turn go left park at the park right off the round about. If you cant make it do a hill repeat run for one hour and 15 minutes.
    Warm up 5-10 minutes running easy then do
    5x5minutes on hill run hard up hill short stride quick foot turnover then receover easy on downhill for all of them.
    Then do
    5x 2 minutes on hill run hard up hill easy down hill for all of them
    Cooldown easy after 5-10 minutes and stretch hamstrings and glutes really good.
  • Workout #2: Swim
    Warm up with the following
    5x50 build effort on each starting very easy
    2x50 kick
    20x25 fast rest 10 sec after each
    rest one minute
    10x75 broken by 25 as follows (continuous for 75 just change effort) rest 15 seconds after each 75
    1-2 fast,easy,fast
    3-4 moderate, fast easy
    5-6 fast, fast, fast
    7-10 easy,fast, easy
    Rest one minute then Kick with fins 100 and repeat the entire sequence again.
    200 easy cooldown with some backstroke added
    2650

Thursday 6/17: Brick

  • Workout #1: Bike
    Bike warm up for 15 minutes then ride one hour in zone 3 steady hard effort on rolling hills cadence between 75-90. The last 15 minutes easier effort zone
  • Workout#2:

Friday 6/18: Swim & Strength

  • Workout #1: Swim
    Swim 250 easy alternate 50 free/50 breast, 100 kick
    500 pull
    4x500 descend each one and time each the last one fastest effort fast
    4x250 descend each one the last one the fastest all timed and 30 sec. rest after each
    100 easy cooldown free 100 easy breast
    4050
  • Workout #2:  Strength
    30min Core workout. 

Saturday 6/19: Ride Long & Easy then Run

  • Workout #1: Brick ride/run
    Bike 100 miles on a rolling hill course not extremely hilly course! Riding out at the lake would be a good ride for this ride. When you finish your ride then go for a 4 mile run. Run try and stay HR zone 3 or lower. Ride should mostly be HR zone 2. Make sure you fuel as if you would during your race. Try timing your fluid intake every 10 minutes. You might want to do a 50 mile loop that will bring you back by your car to re-fuel.

Sunday 6/20: Swim & Run

  • Workout #1: Swim
    Swim in the open water for 80 minutes alternate the effort between bouys easy/moderate/fast practice sighting and swimming straight. If you cant make it to open water then do the following:
    • Warm up with the following 150 easy
      4x25 build speed on each 25 rest 10 sec
      4x25 fast rest 10
      4x25 kick with fins
    • 4x200 broken 1st pull, 2nd fast, 3rd pull, 4th fast rest 20 after each
      1x800 continuous timed effort
      1x100 easy swim
      4x100 build speed by 50 for each finish fast. rest 20
      1x800 by 200 as easy, fast, easy fast
      200 easy
      3550
  • Workout #2: Long Run
    Long run 15 miles mostly in zone 2. Do this run on a flat course stay mostly zone 2. Hydrate and fuel as if you were racing.  Keep pace steady and time the first half and try and be slightly faster second half.  Run for mileage not time.
Week of 6/07/10 - 6/13/10
  • Goal #1-  Recovery Week

Monday 5/31: Day off.

Take it easy today, rest, relax, get a massage, stretch

Tuesday 6/6:  Strength & Bike

  • Workout #1:  Strength Train
    One exercise for each bodypart. Super set lower and upper body 3 sets 15 reps each
  • Workout #2:  Ride 
    Bike for 90 minutes and after 15 minutes of warming up do 10x3 minute intervals getting heart rate to low end of zone 4 so hard effort then easy for 1.5 minutes. When done ride moderate effort zone 2-3a to make total time of 90 minutes.

Wednesday 6/7:  Run & Swim

  • Workout #1:  Run
    Treadmill workout or track do the following on the inline 1%
    warmup with 1/2 mile easy or 800 meters.
    Run at a fast effort for one mile
    Then very easy even walk a little for 1/4 mile
    Run fast effort for 1.25 miles then very easy for 1/2 mile
    Run fast effort for 1.5 miles then very easy for one mile as cooldown.
    more for a total of about 6 miles
  • Workout #2: Swim
    Swim warm up with 200 easy
    200 drills 50 front skull, 50 swim, 50 fist drill 50 swim
    100 kick
    10x100 fast effort 30 sec recover
    rest one minute
    10x50 fast effort 15 sec recovery
    rest one minute
    20x25 fast rest 10 sec.
    100 back or breast stroke
    100 free easy
    2700

Thursday 6/8: Strength & Bike

  • Workout #1: Strength
    30mins Strength train focus on core
  • Workout#2:  Ride
    Ride 30 miles easy to moderate effort heart rate zone 2 on flat course. Try and keep cadence between 80rpm or higher for most of the ride. Once you are warmed up 15 minutes into the ride then you are going to complete 3x10 minutes at a hard intensity getting HR to high zone 3c or zone 4a with 2.5 minute recovery after each. When you finish go back to zone 2 heart rate moderate/easy effort. The rest of the ride to make total time zone 2.

Friday 6/9: Run & Swim

  • Workout #1: Swim
    Warm up with 100 easy swim and 100 pull with buoy
    250 moderate/fast by 50 good form rest 30 sec kick 50
    500 same pace as the last for the first half and slightly faster for second half. Check time at 250 rest 30 sec.
    kick 50
    750 moderate effort rest 30 sec
    kick 50
    1000 broken 200 easy, 200 moderate, 200 fast, 200 moderate, 200 easy but continuous effort rest one minute
    kick 50
    750 moderate for 500 250 fast rest 30 sec.
    kick 50
    500 alternate by 50 easy fast then after complete rest 30 sec.
    kick 50
    250 fast effort
    easy 100
    4600
  • Workout #2:  Run

Saturday 6/10: Ride Long & Easy then Run

  • Workout #1: Ride / Run
    Ride 60 miles if you can on a hilly course or halfway in Easier gear higher cadence on hills. After the ride then transition to a run for 5 miles Bike and run for miles not time. Bike HR try and maintain zone 2 it may get higher on some hills but try not to let it get higher than zone 3. Run may be zone 3 especially if it is hot HR may be slightly higher. Hydrate well as if you would during a race.
  • Workout #2: Swim
    If you can swim in the open water. If you swim at the lake then swim 60 minutes. Swim 60 minutes continuous effort if you can do this after your brick

Sunday 6/11: Swim & Run

  • Workout #1: Run
    w/u: Active moving stretching 5-10 minutes walk for the first 3-5 minutes
    Long run 10 miles mostly in zone 2. Keep zone 2 effort steady and pace consistant. If you feel good pick up the pace for the last 2 miles of this run to a slightly harder effort possibly get to zone 3a. Stretch really good after this run.
    c/d: stretch really good 10-15 minutes.
Week of 5/31/10 - 6/06/10
  • Goal #1-  Long ride to 95mi
  • Goal #2-  Long run to 15mi

Monday 5/31: Day off.

Take it easy today, rest, relax, get a massage, stretch

Tuesday 6/6:  Strength & Bike

  • Workout #1:  Strength Train
    One exercise for each bodypart. Super set lower and upper body 3 sets 15 reps each
  • Workout #2:  Ride 
    If you can find a long hill that takes about 5 minutes to climb
    Warm up for 15 minutes
    Do 7x5 minutes climbin the hill heartrate may climb into zone 3-4a stay seated on the climbs the downhill is the recovery after each for about 2-3 minutes. After 5 ride moderate effort stay in zone 2-3a to make total time of 90 minutes on the bike.

Wednesday 6/7:  Run & Swim

  • Workout #1:  Run
    Treadmill workout or track do the following on the inline 1%
    warmup with 1/2 mile easy.
    Run at a fast effort for one mile
    Then very easy even walk a little for 1/4 mile
    Repeat this for 4 more times for a total of 5
    try and make the last interval your fastest so the get slightly faster for each one.
    cooldown about 1/2 mile walking or very easy jog more for a total of 7 miles
  • Workout #2: Swim
    Warm up with 250 easy every 4th 25 backstroke
    1x250 drill set. Do fingertip drill 25, fist drill 25 swim good form 25
    2x100 very fast effort rest 20 sec after each
    1x200 swum at a fast effort not all out rest 20
    1x100 easy
    Do the above set a total of 5 times
    4x25 kick fast effort no fins
    250 easy swim every 4th 25 backstroke
    Total:  3350

Thursday 6/8: Brick

  • Workout #1: Bike/Run
    Bike at moderate effort for 90 minutes keeping effort in zone 2-3a. If you do this outside do it on a rolling hill course and heart rate may get to zone 3c on some hills. Then transition to a 3 mile run at fast pace heart rate zone 3c for most of the run. Stretch really good after

Friday 6/9: Ride & Swim

  • Workout #1: Ride
    Ride 35 miles easy to moderate effort heart rate zone 2c on rolling hill course. Try and keep cadence between 80rpm or higher for most of the ride. Once you are warmed up 15 minutes into the ride then you are going to complete 8x1minutes at a hard intensity with 1 minute recovery after each. When you finish go back to zone 2 heart rate moderate/easy effort. Then at 60 minutes into the ride do 8 more 1 minute intervals. The rest of the ride is moderate zone 2
  • Workout #2:  Swim
    Warm up 250 easy with backstroke every 4th 25
    500 pull moderate effort breathing by 50 every 9 strokes, 7strokes, 5 strokes, 3 strokes, normal then repeat rest 60 sec
    500 moderate effort good form rest 60 sec
    8x25 fast rest 10 sec
    1x200 fast effort rest 30 secrepeat both 3x
    1x500 fast effort
    1x100 kick
    1x100 easy
    Total: 3150

Saturday 6/10: Ride Long & Easy then Run

  • Workout #1: Brick ride/run
    Ride 95 miles easy to moderate effort heart rate zone 2 on hilly course
    Run very easy 30 minutes in heart rate zone 2 for the entire time.

Sunday 6/11: Swim & Run

  • Workout #1: Swim
    If you can swim in the open water. If you swim at the lake then swim 90 minutes. You can swim 45 between bouys alternate easy, moderate, fast pace to each buoy. After 45 you can come to shore grab some water and go back and do it again. Work on sighting to each buoy. Try and complete 4000 yards total.
  • Workout #2: Long Run
    Long run 15 miles mostly in zone 2. Do this run on a flat course stay mostly zone 2. Hydrate and fuel as if you were racing.  Keep pace steady and time the first half and try and be slightly faster second half.  Run for mileage not time.
Week of 5/24/10 - 5/30/10
  • Goal #1-  Recovery Week 3
  • Goal #2- short swims one open water, hill repeats run, intervals on bike, long ride 60 miles brick on Sunday

Monday 5/24: Day off.

Take it easy today, rest, relax, get a massage, stretch

Tuesday 5/25:  Strength & Bike

  • Workout #1:  Strength Train
    One exercise for each bodypart. Super set lower and upper body 3 sets 15 reps each
  • Workout #2:  Ride  Very easy bike for one hour. keep cadence high and gear in easy gear. Cadence about 80 mostly in zone 1 for this ride.

Wednesday 5/26:  Run & Swim

  • Workout #1:  Run
    Meet for hill repeats. Take exit Far Hills off of 215 go west first turn go left park at the park right off the round about. If you cant make it do a hill repeat run for one hour.
    Warm up 5-10 minutes running easy then do 4x5 minutes on hill run hard up hill short stride quick foot turnover then receover easy on downhill number 1 and 3 and 2 and 4 go a little faster on the downhill.
    Then do 2x2 minutes on hill run hard up hill easy down hill
    Cooldown easy after 5-10 minutes and stretch hamstrings and glutes really good. We may run barefoot drills in the grass after this workout
  • Workout #2: Swim
    Swim
    1x100
    1x100 backstroke easy
    1x200 pull easy
    10x50 fast effort rest 10 sec after each
    5x100 fast effort rest 20 after each
    1x100 backstroke easy
    1600

Thursday 5/27: Bike & Swim

  • Workout #1: Bike
    Bike for 1hr and 15 minutes and after 15 minutes of warming up do 7x3 minute intervals getting heart rate to low end of zone 4 so hard effort then easy for 3 minutes. When done ride moderate effort zone 2-3a to make total time of 90 minutes.
  • Workout#2:  Swim
    Warm up 200 easy then swim 1600 meters fast effort timed.  Cool down 200 easy when finished. What was your 1600 time?  2000

Friday 5/28: Run & Strength

  • Workout #1: Run- Intervals 3min
    45 minute run warm up for 10 minutes then begin 5x3 minutes at very fast effort getting to zone 4 then easy recovery 3 minutes. Easy effort 5 minutes then cooldown.
  • Workout #2:  Strength- Core
    30min Core workout

Saturday 5/29: Ride Long & easy

  • Workout #1: Ride
    Ride 60 miles easy to moderate effort heart rate zone 2 on hilly course
  • Workout #2: Swim (today or tomorrow)
    You can do this Saturday or Sunday. If you can get out to the lake then swim 30 minutes in open water and practice sighting and swimming straight. Alternate 1 minutes race effort 2 minutes easy/moderate. If you have to swim in the pool then swim 10x100 all fast effort 15 seconds rest after each. Warm up with 200 easy, 200 pull and cool down with the same for a total of 1800 meters

Sunday 5/23: Brick- Bike & Run

  • Workout #1: Brick workout.
    Bike 40 miles building effort staying in zone 2 for this ride and in an aero position . After the bike transition to a run 5 miles in heart rate zone 2. On the bike and run try and do a negative split so finish the second half slightly faster than the first. Don't go above HR zone 3a on the second half of bike and run
Week of 5/17/10 - 5/23/10
  • Goal #1-  Long Run 13mi
  • Goal #2- Long Ride 75mi / Run 3mi

Monday 5/17: Day off.

Take it easy today, rest, relax, get a massage, stretch

Tuesday 5/18:  Strength & Bike

  • Workout #1:  Strength Train
    One exercise for each bodypart. Super set lower and upper body 3 sets 15 reps each
  • Workout #2:  Ride
    Ride 90 mins.  Warm up 10mins, Ride 1st 30mins in Zone 2 then do 1 15min effort in zone 3.  After 1st effort ride 10mins in Zone 2 then complete a 2nd 15min effort in Zone 4.  Complete ride in Zone 2. 

Wednesday 5/19:  Run & Swim

  • Workout #1:  Run- Hill Repeats
    Meet for running hill repeats if you can make it at about 6:15pm. Take exit Far Hills off of 215 go west first turn go left park at the park right off the round about. If you cant make it do a hill repeat run for one hour. Warm up 5-10 minutes running easy then do 4x5minutes on hill run hard up hill short stride quick foot turnover then receover easy on downhill number 1 and 3 and 2 and 4 go a little faster on the downhill.  Then do 4 2 minutes on hill run hard up hill easy down hill on number 1 and 3 and 2 and 4 a little faster.  Cooldown easy after 5-10 minutes and stretch hamstrings and glutes really good. 
  • Workout #2: Swim
    Warm up with 200 combination of free style easy and breast stroke.
    • 4x25 fast effort rest 20 sec
    • 1x100 easy effort focus on form
    • 4x50 fast effort rest 25 sec
    • 1x200 easy effort focus on form
    • 4x75 broken by 25 easy/moderate/fast
    • 1x300 pull
    • 4x100 moderate effort rest 15 sec
    • 1x400 moderate first half fast second half
    • 100 easy choice stroke, 100 easy kick
    • 2400

Thursday 5/20: Strength & Bike

  • Workout #1: Strength
    30mins Strength train focus on core
  • Workout #2:  Ride
    Ride 40 miles easy to moderate effort heart rate zone 2 on flat course. Try and keep cadence between 80rpm and 90rpm or higher for most of the ride. Once you are warmed up 15 minutes into the ride then you are going to complete 5x1minutes at a hard intensity with 1 minute recovery after each. When you finish go back to zone 2 heart rate moderate/easy effort. Then at 40 minutes into the ride do 5 more 1 minute intervals.

Friday 5/21: Run & Swim

  • Workout #1: Swim
    Swim warming up easy 100 swim easy, 100 pull repeat 3x each time getting slightly faster
    4x100 first 25 of each 100 drill then swim focus form rest 10 sec after each. 1st 100 drill is fist, 2nd fingertip, 3rd right arm/left arm with arm at side, 4th side kick
    • 3x100 pull slightly faster for each rest 20 sec after each
    • 3x100 timed each one 5 seconds faster than last
    • 2x100 fastest effort of the workout
    • 200 easy alternate free/breast/back
    • 2000
  • Workout #2:  Run
    Run 60 moderate effort. Jog easy warming up for 5 minutes. Then complete the run mostly in heart rate zone 2 except the last two miles go slightly harder to tempo pace. Finish the second half of the run slightly faster than the first. Try and keep HR for second half zone 2c-3a. The last 5 minutes run easy to cooldown. Stretch reallly good before and after. Before workout make sure stretches are active (moving).

Saturday 5/22: Ride Long & Easy then Run

  • Workout #1: Ride / Run
    Ride 75miles easy to moderate effort heart rate zone 2 on hilly course. Don't push this ride zone 2 effort HR may climb slightly on hills but don't push too hard stay in easy gear on hills higher cadence. Then quickly transition to a 3 mile run. Fuel during this ride as if you were riding in your race. Make sure you drink plenty of fluids keeping track of how much your are drinking. Ride and run for mileage not time.

Sunday 5/23: Swim & Run

  • Workout #1: Swim
    Swim in open water for the designated time or do the following in a pool. If you swim in open water swim for 90 minutes. You could do 30 minute intervals in the lake swim 30 minutes come in get water then repeat 2 more 30 minutes in the water.  3mile total
    • If in pool: Swim warm up kicking 100 with fins then swim 8x25 with fins increase effort with each 25.
    • 3x1000
    • rest one minute after each of these and swim them 200 easy, 300 moderate, 300 fast,
    • 200 easy
    • Cooldown
    • 100 kick with fins, 200 swim easy with fins and alternate 50 free, 50 backstroke
    • 3600
  • Workout #2: Long Hilly Run
    Long run 13 miles on a hilly course mostly in zone 2 for this run. HR may get to zone 3 on some hills but if it gets higher walk to bring it down. Stretch really good after this run.
Week of 5/10/10 - 5/16/10
  • Goal #1- Long Run 11mi & Long Ride 60mi
  • Goal #2- hill sprints on bike, mile repeats on track or treadmill, swim 6000, 22.5 miles of running

Monday 5/10: Day off.

Take it easy today, rest, relax, get a massage, stretch

Tuesday 5/11:  Strength & Bike

  • Workout #1: Bike 1hr 30 minutes and do hill climbs. If you do this outside find a short hill to climb about 30 minutes into the ride. Then do 10 x 2 minute climbs getting heart rate to zone 4 during the climbs. Then do 1 minute recovery after each 2 minute climb. Otherwise, heart rate zones 2 and ride in zone 2 to make total time.
  • Workout #2: Strength Train one exercise for each body part. Super set lower and upper body 3 sets 15 reps each.  60mins

Wednesday 5/12:  Run & Swim

  • Workout #1: Treadmill or track workout; do the following on the inline 1% warm-up with 1/2 mile easy.  Run at an effort as fast as you can sustain for one mile. What was your fast pace? Then easy 1/2 mile Repeat this for 3 more times for a total of 4 cool-down about 1/2 mile walking or very easy jog more for a total of 7 miles
  • Workout #2: Swim after run continuous 1500 easy effort. Warm up the first 200 then swim 800 with pull buoy and then the last 500 keep easy effort focus on form.

Thursday 5/13: Strength & Bike

  • Workout #1: 30mins Strength train focus on core
  • Workout #2: Ride 25 miles moderate effort heart rate zone 2 on rolling hill course. Try and keep cadence between 85rpm and 90rpm or higher for most of the ride. Once you are warmed up 15 minutes into the ride then you are going to complete 10 minutes at fast effort getting HR in zone 3 then back to zone 2. Then at 60 minutes into the ride do another 10 minutes at faster effort. The rest of the ride is zone 2

Friday 5/14: Run & Swim

  • Workout #1: Swim
    • Warm up with 200 easy alternate free 50 and breast 50
    • Kick 4x50
    • 6x50 fast rest 20
    • 4x300 timed keep time consistent for each fast effort for these. rest one minute after each
    • 4x50 kick
    • 100 easy free
    • 100 easy breast
    • 2300
  • Workout #2:  Run- 45 minutes moderate effort. Jog easy warming up for 5 minutes. Then complete the run mostly in heart rate zone 2. The last 5 minutes run easy to cool-down. Stretch really good before and after. Before workout make sure stretches are active (moving).

Saturday 5/15: Ride Long & Easy

  • Workout #1: Ride 60 miles easy to moderate effort heart rate zone 2 on hilly. Don't push this ride zone 2 effort HR may climb slightly on hills but don't push too hard stay in easy gear on hills higher cadence.

Sunday 5/16: Swim & Run

  • Workout #1: Swim
    • Swim 300 easy alternate 50 free/50 breast
    • 300 pull
    • 4x600 descend each one getting slightly faster for each the last one timed effort fast
    • 100 easy cool-down free 100 easy breast
    • 3200
  • Workout #2: Long Hilly Run
    Long run 11 miles on a hilly course mostly in zone 2 for this run. HR may get to zone 3 on some hills but if it gets higher walk to bring it down. Stretch really good after this run.

WHAT IS BONKING?

Bonking is a term that describes when an athlete’s body stalls mid-motion. It is otherwise known as “hitting the wall,” but it’s actually a bodily form of sedition. In some form or another, it becomes a collapse of the entire system: body and form, brains and soul. Brett, don’t bonk. :)