A year ago today I was starting my
Epic Ride Across America to support the Wounded Warrior Project which also ended my 9 month training program in preparation for the cross country trek. Last week I just completed week 6 of a 5 month training plan for Ironman Lake Placid. The Ironman training plan is much tougher and I definitely need to keep my focus and be efficient in everything I do. Last week was a good week and the first time the training plan incorporated one day with three workouts sessions (Tuesday) and also incorporated some heart rate zone 2 sessions. I am happy with my progress to this point and my run is improving every week. My weight is continuing to come down (currently at 194). This coming week will be busy as next weekend Mary lee and I will be moving to Acton and will be staying in a hotel for a couple of days so the logistics of getting in the training will be tricky. The monotony of training can get old so I look forward to my first race on 11 May, The
New England Season Opener sprint Triathlon in Hopkinton, MA.
Speaking of Hopkinton, MA, best of luck to all who are running the Boston Marathon tomorrow. This will be a great event. It will be
Rick and Dick Hoyt's last Boston Marathon consider a donation supporting
Team Hoyt or the
Boston One Fund to support the victims of last years bombings.
Total Training hours this week- 14:39
Swim
Best Sustainable Effort
Duration: 01:20:00
Distance: 3500
yds
Mini Monster Set Warmup/Main
Set:
Pull 800
7 X 100
3 X 200 Paddles
5 X 100
Pull 400
3 X 100
1 X 200 Paddles
All sets completed continuously on TT pace + 10 sec ; all 100's & 200's completed at Best Sustainable Effort
**Record average pace for 100's and 200's**
Run
Zone R
Duration: 00:35:00
Distance: 0
ZR Run
Run duration @
ZR with a
cadence of at
least 88 steps per
minute
Tuesday Apr
15, 2014
All Out
Duration: 01:00:00
Distance: 0
PPT's (AM)
Warmup:
20 min
@ ZR
Main Set:
10 X
(30 seconds all
out at 105+
rpm, 2.5 min
total rest)
Cooldown:
to final ride
time @ ZR
Bike
Zone 2
Duration: 01:15:00
Distance: 0
Tempo Ride
(Z2) - PM
Warmup:
15 min
@ Z1
Main Set:
2 X
(20 min @
Z2, 5 min
@ ZR/Z1)
Cooldown:
To final ride
time @ ZR/Z1
(as you feel)
**Keep cadence at
90 rpm throughout
Run
Zone 1
Duration: 00:40:00
Distance: 0
Z1 T
Run (1st mile
Z2)
Run the
1st mile off
of the bike
@ Z2 and
the remainder at
Z1.
Swim
Best Sustainable Effort
Duration: 01:00:00
Distance: 2900
yds
Resistance Swim
Warmup:
1000 continuous @
TT+10
Main Set:
1 X
((3 X 100
all out with
paddles (no buoy)
on TT +
10 sec), 200
easy pull (buoy,
no paddles))
7 X
200 Pull on
TT+10 swam at
TT+5
Run
Zone 2
Duration: 01:20:00
Distance: 0
Z1/Z2 Run
Run 70
minutes at Z1,
then 10 minutes @
Z2.
Descend the
pace throughout the
run and finish
toward the top
of Z2.
Thursday Apr
17, 2014
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)
Swim
Zone R
Duration: 00:35:00
Distance: 1600
yds
Recovery Swim
1600 continuous at
800TT pace plus
15 seconds per
100 (ZR swim
pace).
Friday Apr
18, 2014
Zone R
Duration: 01:00:00
Distance: 0
ZR Ride
- 1x15 min
@Z3
**Stay at
the lower end
of zone R
if you feel
you need the
recovery. Keep cadence at
95+ throughout!
Insert 1x15
min @Z3
Saturday Apr
19, 2014
Zone 1
Duration: 03:43:00
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 1
Duration: 00:40:00
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.
Sunday Apr
20, 2014
Bike
Zone 1
Duration: 01:15:00
Distance: 0
Z1 Ride
(2 x 25
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 25 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: 00:50:00
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 (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
