Week 10:
Monday: OFF
Tuesday: Swim 35 minutes
200m warm-up (as 50m freestyle, 50m backstroke, 50m kick, 50m freestyle)
6 x 50m kick freestyle with flippers (25m easy kick, 25m very hard kick, with 15 seconds rest after each 50)
4 x 25m freestyle (breathing every fifth stroke, with 10 seconds rest)
6 x 25m freestyle with flippers (as 2 at medium effort, 1 hard effort, with 15 seconds rest after each 25)
200m easy cool-down, choice of strokes
Total: 1050m
Wednesday: Run/walk 25 minutes
5-minute warm-up walking
10 minutes (as 45 seconds jog, 15 seconds faster than jog pace, 30 seconds jog, 1-minute walk)
5 x (20 seconds stride, 40 seconds jog, 1-minute walk)
5-minute cool-down walk
On the strides, pick up your leg turnover and incrementally build to maximum speed, focusing on good technique.
Thursday: Bike 40 minutes
10-minute warm-up spin
3 x (30 seconds left leg spinning, 15 seconds both, 30 seconds right, 45 seconds both)
2-minute recovery spin
3 x (30 seconds @ 90 rpm; 30 seconds @ 100 rpm; 30 seconds @ 110 rpm; 30 seconds @ 120-plus rpm; 2-minute recovery spin)
10 minute cool-down spin
If you do not have an odometer on your bike to show you your cadence, then, every few minutes, count how many times one leg rotates in 15 seconds then multiply this by four to calculate your cadence.
Friday: Swim 30 minutes
300m warm-up (as 100 fr,100 kick,100 choice)
4 x 50m freestyle (DPS -- count your strokes and try to achieve minimal stroke count possible, with 20 seconds rest after each 50)
4 x 100m (as 50m freestyle easy/50m medium effort, with 25 seconds rest after each 100)
100m cool-down, choice strokes
Total: 1000m
Note Distance per stroke: work on lengthening out your stroke by reaching as far forward above the water as possible before entry and extending your arm as far back as possible at the end of your stroke. Take a stroke count for each 25m, then try to decrease your stokes-per-length through the set.
”At effort” means as fast as you can maintain throughout the given distance.
Saturday: Run/walk 40 minutes
5-minute warm-up walking
3 x (4-minute jog, 2-minute walk)
2 x (30 seconds jog, 15 seconds stride, 2:15-minute recovery walk)
10-minute cool-down walk
Sunday: Bike 50 minutes
10-minute warm-up spin
4 x (30 seconds left leg, 15 seconds both, 30 seconds right leg, 1:15 seconds both)
3-minute recovery spin
2 x (30 seconds @ 90 rpm; 30 seconds @ 100 rpm; 30 seconds @ 110 rpm; 30 seconds @ 120-plus rpm; 2-minute recovery spin)
4 x (20 seconds standing, 1:40-minute recovery spin)
15-minute cool-down spin
TOTAL TRAINING TIME: 3 hours, 40 minutes
Sunday, April 25, 2010
Friday, April 23, 2010
Saying goodbye to Friends
I thought this wouldn't happen to me.....but I'm finding that here, I have to learn to say goodbye.
All too often good frineds come and go here in Brooklyn.
We'll miss you two :)
Sunday, April 18, 2010
Tri Training
Week 9:
You are on the first week of the third four-week block, and this week we will be incorporating some speed work while maintaining your base. You should be used to the workload and ready to start getting your heart rate up.
Monday: OFF
Tuesday: Swim 35 minutes
100m warm-up, choice stroke
4 x 75m kick freestyle with flippers (50m easy kick, 25m very hard kick, with 15 seconds rest after each 75)
8 x 25m freestyle (as breath 5, with 10 seconds rest after each 25)
6 x 25m freestyle with flippers (as blast first 15m, easy to the end, with 10 seconds rest after each 25)
200m easy cool-down, choice of stroke
Total: 1000m
Wednesday: Run/walk 30 minutes
5-minute warm-up run/walking
15 minutes (as 30 seconds jog, 30 seconds faster than jog pace, 30 seconds jog, 1-minute recovery walk)
5 x (10 seconds stride, 50 seconds walk)
5-minute cool-down walk
Stride is to pick up your leg speed and stride and get up to maximum speed, focus on good technique
Thursday: Bike 45 minutes
15-minute warm-up spin
4 x (20 seconds left leg spinning, 40 seconds both, 20 seconds right, 40 seconds both)
2-minute recovery spin
5 x (45 seconds hard gear @ 50-60 cadence, 75 seconds recovery spin)
10 minute cool-down spin
If you do not have a computer on your bike that displays cadence, then, every few minutes, count how many times one leg rotates in 15 seconds and multiply this by four to calculate your cadence.
Friday: Swim 30 minutes
200m warm-up choice
8 x 25m freestyle (DPS: count your strokes and try to minimize the number you take each length while swimming efficiently. Take 10 seconds rest after each 25)
4 x 150m (as 100m freestyle easy/50m at effort, with 20 seconds rest)
6 x 25m freestyle (as 10m easy, blast to end, with 10 seconds rest)
100m cool-down, choice stroke
Total: 1250m
”At effort” means as fast as you can maintain throughout the given distance.
Distance per stroke: work on lengthening out your stroke by reaching as far forward above the water as possible before entry and extending your arm as far back as possible at the end of your stroke. Take a stroke count for each 25m, then try to decrease your stokes-per-length through the set.
Saturday: Run/walk 40 minutes
5-minute warm-up walking
2 x (4-minute jog, 1-minute walk)
4 x (15 seconds jog, 45 seconds faster than jog pace,10 seconds strides. Take a 2:50-minute recovery walk after the 70-second work interval)
10-minute cool-down walk
Sunday: Bike 60 minutes
15-minute warm-up spin
3 x (45 seconds left leg, 15 seconds both, 45 seconds right leg, 1:15 both)
2-minute recovery spin
2 x (45 seconds standing, 2:15-minute recovery spin)
3 x (30 seconds at 90 rpm,30 seconds at 100 rpm, 30 seconds at 110 rpm, 30 seconds at 120+ rpm, 2-minute recovery spin)
15-minute cool-down spin
TOTAL TRAINING TIME: 4 hours
You are on the first week of the third four-week block, and this week we will be incorporating some speed work while maintaining your base. You should be used to the workload and ready to start getting your heart rate up.
Monday: OFF
Tuesday: Swim 35 minutes
100m warm-up, choice stroke
4 x 75m kick freestyle with flippers (50m easy kick, 25m very hard kick, with 15 seconds rest after each 75)
8 x 25m freestyle (as breath 5, with 10 seconds rest after each 25)
6 x 25m freestyle with flippers (as blast first 15m, easy to the end, with 10 seconds rest after each 25)
200m easy cool-down, choice of stroke
Total: 1000m
Wednesday: Run/walk 30 minutes
5-minute warm-up run/walking
15 minutes (as 30 seconds jog, 30 seconds faster than jog pace, 30 seconds jog, 1-minute recovery walk)
5 x (10 seconds stride, 50 seconds walk)
5-minute cool-down walk
Stride is to pick up your leg speed and stride and get up to maximum speed, focus on good technique
Thursday: Bike 45 minutes
15-minute warm-up spin
4 x (20 seconds left leg spinning, 40 seconds both, 20 seconds right, 40 seconds both)
2-minute recovery spin
5 x (45 seconds hard gear @ 50-60 cadence, 75 seconds recovery spin)
10 minute cool-down spin
If you do not have a computer on your bike that displays cadence, then, every few minutes, count how many times one leg rotates in 15 seconds and multiply this by four to calculate your cadence.
Friday: Swim 30 minutes
200m warm-up choice
8 x 25m freestyle (DPS: count your strokes and try to minimize the number you take each length while swimming efficiently. Take 10 seconds rest after each 25)
4 x 150m (as 100m freestyle easy/50m at effort, with 20 seconds rest)
6 x 25m freestyle (as 10m easy, blast to end, with 10 seconds rest)
100m cool-down, choice stroke
Total: 1250m
”At effort” means as fast as you can maintain throughout the given distance.
Distance per stroke: work on lengthening out your stroke by reaching as far forward above the water as possible before entry and extending your arm as far back as possible at the end of your stroke. Take a stroke count for each 25m, then try to decrease your stokes-per-length through the set.
Saturday: Run/walk 40 minutes
5-minute warm-up walking
2 x (4-minute jog, 1-minute walk)
4 x (15 seconds jog, 45 seconds faster than jog pace,10 seconds strides. Take a 2:50-minute recovery walk after the 70-second work interval)
10-minute cool-down walk
Sunday: Bike 60 minutes
15-minute warm-up spin
3 x (45 seconds left leg, 15 seconds both, 45 seconds right leg, 1:15 both)
2-minute recovery spin
2 x (45 seconds standing, 2:15-minute recovery spin)
3 x (30 seconds at 90 rpm,30 seconds at 100 rpm, 30 seconds at 110 rpm, 30 seconds at 120+ rpm, 2-minute recovery spin)
15-minute cool-down spin
TOTAL TRAINING TIME: 4 hours
Sunday, April 11, 2010
Tri Training
Week 8:
You are on the last week of the second four-week block, and the training remains focused on your base and endurance phase. This week, you should be rested and ready to up the mileage after last week’s active-recovery phase.
Monday: OFF
Tuesday: Swim 30 minutes
200m warm-up, choice stroke
4 x 50m kick freestyle (as 25m easy, 25m big kick, with 15 seconds rest after each 50)
5 x 75m freestyle (as 25m breathing every third stroke, 25m breathing every fifth stroke 5, 25m breathing every third stroke, with 30 seconds rest after each 75)
6 x 25m freestyle (blast first 15m, easy to the end, with 20 seconds rest after each 25)
100 easy cool-down, choice of stroke Total: 1000m
Wednesday: Run/walk 30 minutes
5 minute warm-up walking
3 x (30 seconds jog, 30 seconds faster than jog pace, 2-minute recovery walk)
3 x (3-minute jog, 1-minute walk)
5-minute cool-down walk
Faster than jog pace should raise your heart rate quite a bit. Remember to stay relaxed and maintain form and technique while increasing your intensity.
Thursday: Bike 40 minutes
15-minute warm-up spin
4 x (30 seconds left leg spinning, 30 seconds both, 30 seconds right, 30 seconds both)
3-minute recovery
3 x (30 seconds fast-cadence spinning, 30 seconds recovery spin)
10-minute cool-down spin
Single-leg work: As the interval increases in length and your leg becomes fatigued, remember to maintain foot rotation and consistency throughout the entire pedal stroke.
Friday: Swim 30 minutes
200m warm up, choice
4 x 25m freestyle (DPS, with 15 seconds rest)
4 x 100m (as 75m freestyle/25m double-arm backstroke, with 30 seconds rest after each 100)
6 x 25m freestyle (15m blast, easy to end, with 15 seconds rest after each 25)
200m cool-down, choice stroke
Total: 1050m
Double-arm backstroke: Both arms pull and recover at the same time. This aids in loosening up and relaxing the shoulders.
Saturday: Run/walk 40 minutes
10-minute warm-up walking
2 x (3-minute jog, 2-minute walk)
2 x (30 seconds jog, 45 seconds faster than jog pace, 2:15-minute recovery walk)
10-minute cool-down walk
Sunday: Bike 60 minutes
15-minute warm-up spin
4 x (30 seconds left leg, 30 seconds both, 30 seconds right leg, 30 seconds both)
3-minute recovery spin
6 x (45 seconds standing, 2:15-minute recovery spin)
10-minute cool-down spin
When standing: Make sure that you aren’t leaning on your handlebars. When you lean your weight onto your arms, you lose quite a bit of leg force. You should concentrate on driving your foot down the center of your pedal with one leg while pulling up with the other. As well, try not to rock your hips back and forth on the bike.
TOTAL TRAINING TIME: 4 hours
You are on the last week of the second four-week block, and the training remains focused on your base and endurance phase. This week, you should be rested and ready to up the mileage after last week’s active-recovery phase.
Monday: OFF
Tuesday: Swim 30 minutes
200m warm-up, choice stroke
4 x 50m kick freestyle (as 25m easy, 25m big kick, with 15 seconds rest after each 50)
5 x 75m freestyle (as 25m breathing every third stroke, 25m breathing every fifth stroke 5, 25m breathing every third stroke, with 30 seconds rest after each 75)
6 x 25m freestyle (blast first 15m, easy to the end, with 20 seconds rest after each 25)
100 easy cool-down, choice of stroke Total: 1000m
Wednesday: Run/walk 30 minutes
5 minute warm-up walking
3 x (30 seconds jog, 30 seconds faster than jog pace, 2-minute recovery walk)
3 x (3-minute jog, 1-minute walk)
5-minute cool-down walk
Faster than jog pace should raise your heart rate quite a bit. Remember to stay relaxed and maintain form and technique while increasing your intensity.
Thursday: Bike 40 minutes
15-minute warm-up spin
4 x (30 seconds left leg spinning, 30 seconds both, 30 seconds right, 30 seconds both)
3-minute recovery
3 x (30 seconds fast-cadence spinning, 30 seconds recovery spin)
10-minute cool-down spin
Single-leg work: As the interval increases in length and your leg becomes fatigued, remember to maintain foot rotation and consistency throughout the entire pedal stroke.
Friday: Swim 30 minutes
200m warm up, choice
4 x 25m freestyle (DPS, with 15 seconds rest)
4 x 100m (as 75m freestyle/25m double-arm backstroke, with 30 seconds rest after each 100)
6 x 25m freestyle (15m blast, easy to end, with 15 seconds rest after each 25)
200m cool-down, choice stroke
Total: 1050m
Double-arm backstroke: Both arms pull and recover at the same time. This aids in loosening up and relaxing the shoulders.
Saturday: Run/walk 40 minutes
10-minute warm-up walking
2 x (3-minute jog, 2-minute walk)
2 x (30 seconds jog, 45 seconds faster than jog pace, 2:15-minute recovery walk)
10-minute cool-down walk
Sunday: Bike 60 minutes
15-minute warm-up spin
4 x (30 seconds left leg, 30 seconds both, 30 seconds right leg, 30 seconds both)
3-minute recovery spin
6 x (45 seconds standing, 2:15-minute recovery spin)
10-minute cool-down spin
When standing: Make sure that you aren’t leaning on your handlebars. When you lean your weight onto your arms, you lose quite a bit of leg force. You should concentrate on driving your foot down the center of your pedal with one leg while pulling up with the other. As well, try not to rock your hips back and forth on the bike.
TOTAL TRAINING TIME: 4 hours
Sunday, April 4, 2010
Tri training
Week 7:
Monday: OFF
Tuesday: Swim 20 minutes
100m warm-up, choice stroke
4 x 25m freestyle (as 2 fast arms, 2 recovery swim, with 15 seconds rest after each 25)
3 x 100m (as 50m DPS/50 kick with a board, with 45 seconds rest after each 100)
100m easy cool-down, choice of stroke
Total: 700m
Wednesday: Run/walk 25 minutes
5-minute warm-up walking
1 x (3-minute jog, 1-minute walk)
3 x (1-minute jog, 45 seconds faster than jog pace, 2:15-minute recovery walk) 5-minute cool-down walk
Thursday: Bike 35 minutes
15-minute warm-up spin
3 x (15 seconds fast-cadence spinning, 45 seconds recovery spin)
2-minute recovery spin
2 x (25 seconds left leg spinning, 35 seconds both, 25 seconds right, 35 seconds both)
10-minute cool-down spin
Friday: Swim 20 minutes
200m warm up choice
6 x 25 m freestyle (DPS, with 15 seconds rest after each 25)
6 x 50m kick freestyle (25m easy, 25m fast, with 20 seconds rest after each 50)
200m cool-down, choice stroke
Total: 700m
Saturday: Run/walk 30 minutes
5-minute warm-up walking
4 x (2-minute jog, 2-minute walk)
2 x (30 seconds jog, 30 seconds faster than jog pace, 2-minute recovery walk)
10-minute cool-down walk
Sunday: Bike 40 minutes
15-minute warm-up spin
4 x (30 seconds left leg, 30 seconds both, 30 seconds right leg, 30 seconds both)
3-minute recovery spin
4 x (15 seconds standing, 45 seconds recovery spin)
10-minute cool-down spin
TOTAL TRAINING TIME: 2 hours 50 minutes
Monday: OFF
Tuesday: Swim 20 minutes
100m warm-up, choice stroke
4 x 25m freestyle (as 2 fast arms, 2 recovery swim, with 15 seconds rest after each 25)
3 x 100m (as 50m DPS/50 kick with a board, with 45 seconds rest after each 100)
100m easy cool-down, choice of stroke
Total: 700m
Wednesday: Run/walk 25 minutes
5-minute warm-up walking
1 x (3-minute jog, 1-minute walk)
3 x (1-minute jog, 45 seconds faster than jog pace, 2:15-minute recovery walk) 5-minute cool-down walk
Thursday: Bike 35 minutes
15-minute warm-up spin
3 x (15 seconds fast-cadence spinning, 45 seconds recovery spin)
2-minute recovery spin
2 x (25 seconds left leg spinning, 35 seconds both, 25 seconds right, 35 seconds both)
10-minute cool-down spin
Friday: Swim 20 minutes
200m warm up choice
6 x 25 m freestyle (DPS, with 15 seconds rest after each 25)
6 x 50m kick freestyle (25m easy, 25m fast, with 20 seconds rest after each 50)
200m cool-down, choice stroke
Total: 700m
Saturday: Run/walk 30 minutes
5-minute warm-up walking
4 x (2-minute jog, 2-minute walk)
2 x (30 seconds jog, 30 seconds faster than jog pace, 2-minute recovery walk)
10-minute cool-down walk
Sunday: Bike 40 minutes
15-minute warm-up spin
4 x (30 seconds left leg, 30 seconds both, 30 seconds right leg, 30 seconds both)
3-minute recovery spin
4 x (15 seconds standing, 45 seconds recovery spin)
10-minute cool-down spin
TOTAL TRAINING TIME: 2 hours 50 minutes
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