20 Weeks to IMLP - Training Summary

Week 20 QT2 training is done and I am a little bit sore as I am getting used to my new Adamo bike saddle. Nothing serious just sitting in a different area than my road bike. Also some soreness from the TRX suspension system and low cadence pedaling. Training plan is pretty straightforward and the week was going well until life got in the way at the end of the week. On Friday I planned to get my workout in early but the home inspector was at the house longer (selling condo) than expected and I sat in my car for over an hour and then had to pick up my son. My planned 3:30 workout started at 7:30. Weekend workouts went OK but those indoor training rides just suck. The weather needs to warm up soon as I need to ride outside. 

Summary of this weeks training - 12 Hours 33 Min

Monday Mar 10, 2014

Swim

Best Sustainable Effort
Duration: 01:00:00
Distance: 3000 yds

Big Set (Light)

Warmup:
o 400 swim/300pull/200 swim/100 kick o 2 X 50 all out
Main Set:
o 400 Time Trial o 100 easy pull
o 200 Time Trial o 100 easy pull
o 200 Time Trial o 100 easy pull
o 5 X 100 on TT + 10 sec as:
1st 100 steady, 2nd with last 25 hard, 3rd with last 50 hard, 4th with last 75 hard and 5th 100 as a time trial.

**Record times for the 400, both 200’s and the last 100. Add them together for your score. Rest time between

sets should be about 2-3 minutes as 100 easy pull**

Cooldown:
o 3 X 100 easy as 50 fist, 50 free. 5 breaths rest in between sets

Tuesday Mar 11, 2014

Bike

Zone 1
Duration: 01:15:00
Distance: 0

Z1 Ride (2 x 15 low cad)

**Make sure you descend the pace by getting faster throughout the workout. Start at the lower end of zone
1 and work your way toward the top by the end of the workout. Keep cadence at 95+ throughout during base phase and 90+ during build phase!
**Insert 2 X 15 minutes at Z1 and a cadence of 60-70rpm during 2nd half of workout, with 5 min at Z1 and 90rpm between each**

Run

Zone 1
Duration: 00:40:00
Distance: 0

Z1 T Run

Start your T run within 10 minutes after the bike ride. Run duration at zone and make sure you descend the pace by getting faster throughout the workout. Start at the lower end of zone 1 and work your way toward the top by the end of the workout.

Wednesday Mar 12, 2014

Swim

Zone 1
Duration: 00:30:00
Distance: 1600 yds

Steady Swim

Swim 2 X 800 at best 800 TT pace plus 10 seconds per 100 with 30 second rests between each.

Run

Zone 1
Duration: 01:05:00
Distance: 0

Z1 Run

Zone 1 Run. Make sure you descend the pace by getting faster throughout the workout. Start at the lower end of zone 1 and work your way toward the top by the end of the workout.

Thursday Mar 13, 2014

Swim

Zone R
Duration: 00:30:00
Distance: 3000 yds

Recovery Swim

3000 continuous at 800TT pace plus 15 seconds per 100 (ZR swim pace).

Strength

Best Sustainable Effort
Duration: 00:15:00
Distance: 0

TRX (lower)

All exercises for 2 sets of 10 reps. Take 30 seconds between exercises.
- Single Leg Squat
- Sprinters Start
- TRX Suspended Lunge
- Hamstring Curl
- Atomic Push-up
- Side Plank (work up to 30 seconds each side)
- Plank (work up to 30 seconds)
- TRX Back Extentions

Friday Mar 14, 2014

Bike

Zone 1
Duration: 01:00:00
Distance: 0

Z1 Ride

**Make sure you descend the pace by getting faster throughout the workout. Start at the lower end of zone
1 and work your way toward the top by the end of the workout. Keep cadence at 95+ throughout during base phase and 90+ during build phase!

Run

Zone R
Duration: 00:35:00
Distance: 0

ZR T Run

Start your T run within 10 minutes after the bike ride. Run duration @ ZR with a cadence of at least 88 steps per minute.

Saturday Mar 15, 2014

Bike

Zone 1
Duration: 03:00:00
Distance: 0

Z1 Ride

**Make sure you descend the pace by getting faster throughout the workout. Start at the lower end of zone
1 and work your way toward the top by the end of the workout. Keep cadence at 95+ throughout during base phase and 90+ during build phase!

Run

Zone R
Duration: 00:35:00
Distance: 0

ZR Run

Run duration @ ZR with a cadance of at least 88 steps per minute

Sunday Mar 16, 2014

Bike

Zone 1
Duration: 02:30:00
Distance: 0

Z1 Ride (2 x 20 low cad)

**Make sure you descend the pace by getting faster throughout the workout. Start at the lower end of zone
1 and work your way toward the top by the end of the workout. Keep cadence at 95+ throughout during base phase and 90+ during build phase!
**Insert 2 X 20 minutes at Z1 and a cadence of 60-70rpm during 2nd half of workout, with 5 min at Z1 and 90rpm between each**

Run

Zone 1
Duration: 00:35:00
Distance: 0

Z1 T Run

Start your T run within 10 minutes after the bike ride. Run duration at zone and make sure you descend the pace by getting faster throughout the workout. Start at the lower end of zone 1 and work your way toward the top by the end of the workout.

Strength

Best Sustainable Effort
Duration: 00:15:00
Distance: 0

TRX (upper)

All TRX exercises are for 2 sets of 10 reps. Take 30 seconds between exercises.
- Atomic Push-up
- Side Plank (work up to 30 seconds each side)
- Plank (work up to 30 seconds)
- TRX Back Extentions
- Single Arm Rotating Row
- Swimmers Pull
- Standing Y
- Swim Cord Routine (non TRX)