All too often good frineds come and go here in Brooklyn.
We'll miss you two :)
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.
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
Sunday, March 28, 2010
Triathlon Training
Week 6:
Monday: OFF
Tuesday: Swim 30 minutes
200m warm-up, choice stroke
6 x 25m freestyle (as 2 fast arms/1 recovery, with 15 seconds rest after each 25)
2 x 150m (as 50m freestyle/50m backstroke/50m freestyle, with 45 seconds rest after each 150)
4 x 50m freestyle kick (as 25m fast, 25m easy, with 20 seconds rest after each 50)
200 easy cool-down, choice of stroke
Total: 1050m
When working on kick, concentrate on loose feet, kicking from your core and kicking up with your feet, as well as down.
Wednesday: Run/walk 30 minutes
5-minute warm-up walking
2 x (3-minute jog, 1- minute walk)
4 x (1-minute jog, 30 seconds faster than jog pace, 1-minute recovery 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
3 x (30 seconds fast-cadence spinning, 30 seconds recovery spin)
2-minute recovery spin
5 x (25 seconds left leg spinning, 35 seconds both, 25 seconds right, 35 seconds both)
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
10 m warm up choice
6 x 25m (as 1 freestyle, 1 backstroke, with 20 seconds rest after each 25)
8 x 25m (as 1 breath every 3 strokes/1 breath every 5 strokes, with 30 seconds rest after each 25)
6 x 50 kick freestyle (25m easy, 25m fast, with 20 seconds rest)
200m cool-down, choice stroke
Total: 1000m
Breathe 3 or 5: Only take a breath every third or fifth stroke. Remember that breath control is essential when it comes to swimming. Remember to release the air by blowing out at a steady pace -- don’t hold your breath until the last stroke; likewise, don’t breathe all of your air out on the first stroke.
Saturday: Run/walk 40 minutes
10-minute warm-up walking
2 x (3-minute jog, 2-minute walk)
3 x (15 seconds jog, 45 seconds faster than jog pace, 3-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 recovery spin, 30 seconds right leg, 30 seconds recovery spin)
3 minutes recovery spin
2 x (45 seconds standing, 75 seconds recovery spin)
3-minute recovery spin
4 x (30 seconds hard gear-low cadence, 90 seconds recovery spin)
TOTAL TRAINING TIME: 3 hours, 50 minutes
Monday: OFF
Tuesday: Swim 30 minutes
200m warm-up, choice stroke
6 x 25m freestyle (as 2 fast arms/1 recovery, with 15 seconds rest after each 25)
2 x 150m (as 50m freestyle/50m backstroke/50m freestyle, with 45 seconds rest after each 150)
4 x 50m freestyle kick (as 25m fast, 25m easy, with 20 seconds rest after each 50)
200 easy cool-down, choice of stroke
Total: 1050m
When working on kick, concentrate on loose feet, kicking from your core and kicking up with your feet, as well as down.
Wednesday: Run/walk 30 minutes
5-minute warm-up walking
2 x (3-minute jog, 1- minute walk)
4 x (1-minute jog, 30 seconds faster than jog pace, 1-minute recovery 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
3 x (30 seconds fast-cadence spinning, 30 seconds recovery spin)
2-minute recovery spin
5 x (25 seconds left leg spinning, 35 seconds both, 25 seconds right, 35 seconds both)
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
10 m warm up choice
6 x 25m (as 1 freestyle, 1 backstroke, with 20 seconds rest after each 25)
8 x 25m (as 1 breath every 3 strokes/1 breath every 5 strokes, with 30 seconds rest after each 25)
6 x 50 kick freestyle (25m easy, 25m fast, with 20 seconds rest)
200m cool-down, choice stroke
Total: 1000m
Breathe 3 or 5: Only take a breath every third or fifth stroke. Remember that breath control is essential when it comes to swimming. Remember to release the air by blowing out at a steady pace -- don’t hold your breath until the last stroke; likewise, don’t breathe all of your air out on the first stroke.
Saturday: Run/walk 40 minutes
10-minute warm-up walking
2 x (3-minute jog, 2-minute walk)
3 x (15 seconds jog, 45 seconds faster than jog pace, 3-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 recovery spin, 30 seconds right leg, 30 seconds recovery spin)
3 minutes recovery spin
2 x (45 seconds standing, 75 seconds recovery spin)
3-minute recovery spin
4 x (30 seconds hard gear-low cadence, 90 seconds recovery spin)
TOTAL TRAINING TIME: 3 hours, 50 minutes
Sunday, March 21, 2010
Tri Training
Week 5:
Monday: OFF
Tuesday: Swim 30 minutes
100m warm-up, choice stroke
8 x 25m freestyle (as 1 fast arms, 1 recovery, with 15 seconds rest after each 25)
4 x 100m (as 50 backstroke/50 freestyle, with 45 seconds rest after each 100)
4 x 50m freestyle (working on DPS, with 20 seconds rest after each 50)
200 easy warm-down, choice of stroke
Total: 1100m
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.
Wednesday: Run/walk 30 minutes
10-minute warm-up walking
4 x (30 seconds jog, 30 seconds faster than jog pace, 1 minute recovery walk)
3 x (2-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 35 minutes
10-minute warm-up spin
4 x (25 seconds left leg spinning, 35 seconds both, 25 seconds right, 35 seconds both)
2-minute recovery spin
4 x (30 seconds fast-cadence spinning, 30 seconds recovery)
10-minute warm-down spin
Single-leg spinning: this will help your overall foot rotation as you are able to isolate each leg. Concentrate on pulling up with one leg while pushing down with the opposite leg.
Fast cadence: little to no tension and just maintain proper form and foot rotation while trying to bring your pedal rate as high as you can.
Friday: Swim 25 minutes
100m warm-up choice
10 x 25m (as 1 freestyle, 1 backstroke, with 20 seconds rest after each 25)
6 x 50m (breathe every 3rd stroke, with 30 seconds rest after each 50)
3 x 50m kick freestyle (as 25m easy, 25m fast, with 20 seconds rest after each 50)
200m cool-down, choice stroke Total: 1000m
Breathe every 3rd stroke: only take a breath every third stroke
Saturday: Run/walk 35 minutes
10-minute warm-up walking
3 x (2:30-minute jog, 1:30-minute walk)
2 x (30 seconds jog, 30 seconds faster than jog pace, 2 minutes recovery walk)
5-minute cool-down walk
Sunday: Bike 55 minutes
15-minute warm-up spin
4 x (30 seconds left leg, 30 seconds recovery spin, 30 seconds right leg, 30 seconds recovery spin)
5 x (30 seconds standing, 90 seconds recovery spin)
2-minute recovery spin
4 x (30 seconds hard gear with low cadence, 90 seconds recovery)
10 minutes cool-down spin
TOTAL TRAINING TIME: 3 hours, 30 minutes
Monday: OFF
Tuesday: Swim 30 minutes
100m warm-up, choice stroke
8 x 25m freestyle (as 1 fast arms, 1 recovery, with 15 seconds rest after each 25)
4 x 100m (as 50 backstroke/50 freestyle, with 45 seconds rest after each 100)
4 x 50m freestyle (working on DPS, with 20 seconds rest after each 50)
200 easy warm-down, choice of stroke
Total: 1100m
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.
Wednesday: Run/walk 30 minutes
10-minute warm-up walking
4 x (30 seconds jog, 30 seconds faster than jog pace, 1 minute recovery walk)
3 x (2-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 35 minutes
10-minute warm-up spin
4 x (25 seconds left leg spinning, 35 seconds both, 25 seconds right, 35 seconds both)
2-minute recovery spin
4 x (30 seconds fast-cadence spinning, 30 seconds recovery)
10-minute warm-down spin
Single-leg spinning: this will help your overall foot rotation as you are able to isolate each leg. Concentrate on pulling up with one leg while pushing down with the opposite leg.
Fast cadence: little to no tension and just maintain proper form and foot rotation while trying to bring your pedal rate as high as you can.
Friday: Swim 25 minutes
100m warm-up choice
10 x 25m (as 1 freestyle, 1 backstroke, with 20 seconds rest after each 25)
6 x 50m (breathe every 3rd stroke, with 30 seconds rest after each 50)
3 x 50m kick freestyle (as 25m easy, 25m fast, with 20 seconds rest after each 50)
200m cool-down, choice stroke Total: 1000m
Breathe every 3rd stroke: only take a breath every third stroke
Saturday: Run/walk 35 minutes
10-minute warm-up walking
3 x (2:30-minute jog, 1:30-minute walk)
2 x (30 seconds jog, 30 seconds faster than jog pace, 2 minutes recovery walk)
5-minute cool-down walk
Sunday: Bike 55 minutes
15-minute warm-up spin
4 x (30 seconds left leg, 30 seconds recovery spin, 30 seconds right leg, 30 seconds recovery spin)
5 x (30 seconds standing, 90 seconds recovery spin)
2-minute recovery spin
4 x (30 seconds hard gear with low cadence, 90 seconds recovery)
10 minutes cool-down spin
TOTAL TRAINING TIME: 3 hours, 30 minutes
Sunday, March 14, 2010
Triathlon Training
Week 4
Monday: OFF
Tuesday: Swim 25 minutes
200m warm-up, choice stroke
8 x 25m freestyle (as 1 fast arms, 1 recovery swim, with 20 seconds rest after each 25)
4 x 50m (as 25 backstroke/25 freestyle, with 20 seconds rest after each 50)
4 x 50m freestyle (working on DPS, with 25 seconds rest after each 50)
6 x 25 freestyle kick with board (as 1 fast feet, 1 recovery swim, with 20 seconds rest after each 25)
100 easy cool-down, choice of stroke
Total: 1050m
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.
Wednesday: Run/walk 25 minutes
5-minute warm-up walking
2 x (2-minute jog, 1-minute walk)
4 x (30 seconds jog, 30 seconds slightly faster than jog pace, 2-minute recovery walk)
5-minute cool-down walk
Thursday: Bike 35 minutes
10-minute warm-up spin
4 x (20 seconds left leg spinning, 40 seconds both legs, 20 seconds right leg only, 40 seconds both legs)
2-minute recovery spin
4 x (20 seconds hard gear/tension, 40 seconds recovery spin)
10-minute cool-down spin
Single-leg spinning: this will help your overall foot rotation as you are able to isolate each leg. Concentrate on pulling up with one leg while pushing down with the opposite leg.
Friday: Swim 25 minutes
100m warm up choice
10 x 25m freestyle drill (as 1 glide to 3, 1 fingertip drag, with 20 seconds rest after each 25)
6 x 50m (distance per stroke, with 30 seconds rest after each 50)
6 x 25m kick freestyle (as 1 easy, 1 fast, with 15 seconds rest after each 25)
200m cool-down, choice stroke
Total: 1000m
Glide to 3: At the end of each freestyle stroke you will pause for a count of three seconds. This ensures body rotation, as you will have to balance and use your legs to help move you through the water. On the fingertip-drag drill, slow your freestyle stroke down a bit and concentrate on dragging your fingertips across the top of the water during the recovery phase of the stroke (when your arm is above the water). This focuses on maintaining a relaxed arm and a high elbow.
Saturday: Run/walk 30 minutes
10-minute warm-up walking
3 x (2-minute jog, 1-minute walk)
3 x (15 seconds jog, 45 seconds slightly faster than jog pace, 1-minute recovery walk)
5-minute cool-down walk
Sunday: Bike 50 minutes
15-minute warm-up spin
5 x (20 seconds left leg, 40 seconds recovery spin, 20 seconds right leg, 40 seconds recovery spin)
4 x (30 seconds standing, 90 seconds recovery spin)
5 x (15 seconds fast spinning, 45 seconds recovery spin)
10 minutes cool-down spin
TOTAL TRAINING TIME: 3hrs 10min
Monday: OFF
Tuesday: Swim 25 minutes
200m warm-up, choice stroke
8 x 25m freestyle (as 1 fast arms, 1 recovery swim, with 20 seconds rest after each 25)
4 x 50m (as 25 backstroke/25 freestyle, with 20 seconds rest after each 50)
4 x 50m freestyle (working on DPS, with 25 seconds rest after each 50)
6 x 25 freestyle kick with board (as 1 fast feet, 1 recovery swim, with 20 seconds rest after each 25)
100 easy cool-down, choice of stroke
Total: 1050m
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.
Wednesday: Run/walk 25 minutes
5-minute warm-up walking
2 x (2-minute jog, 1-minute walk)
4 x (30 seconds jog, 30 seconds slightly faster than jog pace, 2-minute recovery walk)
5-minute cool-down walk
Thursday: Bike 35 minutes
10-minute warm-up spin
4 x (20 seconds left leg spinning, 40 seconds both legs, 20 seconds right leg only, 40 seconds both legs)
2-minute recovery spin
4 x (20 seconds hard gear/tension, 40 seconds recovery spin)
10-minute cool-down spin
Single-leg spinning: this will help your overall foot rotation as you are able to isolate each leg. Concentrate on pulling up with one leg while pushing down with the opposite leg.
Friday: Swim 25 minutes
100m warm up choice
10 x 25m freestyle drill (as 1 glide to 3, 1 fingertip drag, with 20 seconds rest after each 25)
6 x 50m (distance per stroke, with 30 seconds rest after each 50)
6 x 25m kick freestyle (as 1 easy, 1 fast, with 15 seconds rest after each 25)
200m cool-down, choice stroke
Total: 1000m
Glide to 3: At the end of each freestyle stroke you will pause for a count of three seconds. This ensures body rotation, as you will have to balance and use your legs to help move you through the water. On the fingertip-drag drill, slow your freestyle stroke down a bit and concentrate on dragging your fingertips across the top of the water during the recovery phase of the stroke (when your arm is above the water). This focuses on maintaining a relaxed arm and a high elbow.
Saturday: Run/walk 30 minutes
10-minute warm-up walking
3 x (2-minute jog, 1-minute walk)
3 x (15 seconds jog, 45 seconds slightly faster than jog pace, 1-minute recovery walk)
5-minute cool-down walk
Sunday: Bike 50 minutes
15-minute warm-up spin
5 x (20 seconds left leg, 40 seconds recovery spin, 20 seconds right leg, 40 seconds recovery spin)
4 x (30 seconds standing, 90 seconds recovery spin)
5 x (15 seconds fast spinning, 45 seconds recovery spin)
10 minutes cool-down spin
TOTAL TRAINING TIME: 3hrs 10min
Wednesday, March 10, 2010
Cake Project - Ground Zero
Disaster at 90 Sands. I was preparing for this years Annual Family Art Show and well, since it's the 10th - I thought I'd go big - WAY too big. I was a little too ambitious and well, it looked much like an earthquake hit Brooklyn heights :(
Sunday, March 7, 2010
Triathlon Training
Week 3: January 16-22
Monday: OFF
Tuesday: Swim 25 minutes
200m warm-up, choice stroke
8 x 25m freestyle (with 20 seconds rest after each 25)
3 x 50m (as 25 backstroke/25 breastroke, with 20 seconds rest after each 50)
8 x 25m freestyle kick (all at easy effort, working on kicking with relaxed feet, with 20 seconds rest after each 25)
6 x 25m freestyle (easy, working on distance per stroke, or DPS)
100m easy cool-down, choice of stroke
Total: 1000m
Wednesday: Run/walk 25 minutes
5-minute warm-up walking
5 x (2-minute jog, 1-minute walk)
5-minute cool-down walk
Thursday: Bike 30 minutes
10-minute warm-up spin
4 x (15 seconds left leg spinning, 45 seconds both, 15 seconds right, 45 seconds both)
3 x (30 seconds hard gear/tension, 30 seconds recovery spin)
10 minutes warm-down spin
Friday: Swim 25 minutes
100m warm-up choice
8 x 25m freestyle (as 1 free, 1 drill [glide to 3], with 15 seconds rest after each 25)
4 x 50m (distance per stroke, with 30 seconds rest after each 50)
200m kick easy choice (grab a kickboard)
100m cool-down, choice stroke
Total: 1000m
Saturday: Run/walk 25 minutes
5-minute warm-up walking
4 x (2-minute jog, 2-minute walk)
5-minute cool-down walk
Sunday: Bike 45 minutes
15 minutes warm-up spin
6 x (20 seconds left leg, 40 seconds both, 20 seconds right leg, 40 seconds both)
6 x (20 seconds standing, 40 seconds recovery spin)
10 minutes cool-down spin
TOTAL TRAINING TIME: 2hrs 55min
Monday: OFF
Tuesday: Swim 25 minutes
200m warm-up, choice stroke
8 x 25m freestyle (with 20 seconds rest after each 25)
3 x 50m (as 25 backstroke/25 breastroke, with 20 seconds rest after each 50)
8 x 25m freestyle kick (all at easy effort, working on kicking with relaxed feet, with 20 seconds rest after each 25)
6 x 25m freestyle (easy, working on distance per stroke, or DPS)
100m easy cool-down, choice of stroke
Total: 1000m
Wednesday: Run/walk 25 minutes
5-minute warm-up walking
5 x (2-minute jog, 1-minute walk)
5-minute cool-down walk
Thursday: Bike 30 minutes
10-minute warm-up spin
4 x (15 seconds left leg spinning, 45 seconds both, 15 seconds right, 45 seconds both)
3 x (30 seconds hard gear/tension, 30 seconds recovery spin)
10 minutes warm-down spin
Friday: Swim 25 minutes
100m warm-up choice
8 x 25m freestyle (as 1 free, 1 drill [glide to 3], with 15 seconds rest after each 25)
4 x 50m (distance per stroke, with 30 seconds rest after each 50)
200m kick easy choice (grab a kickboard)
100m cool-down, choice stroke
Total: 1000m
Saturday: Run/walk 25 minutes
5-minute warm-up walking
4 x (2-minute jog, 2-minute walk)
5-minute cool-down walk
Sunday: Bike 45 minutes
15 minutes warm-up spin
6 x (20 seconds left leg, 40 seconds both, 20 seconds right leg, 40 seconds both)
6 x (20 seconds standing, 40 seconds recovery spin)
10 minutes cool-down spin
TOTAL TRAINING TIME: 2hrs 55min
Monday, March 1, 2010
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