WU: 10 minute warm up then 3X1 minute 100 plus rpms, RI 1 minute
5 minute all out effort, 10 minute spin
MS: 20 minute all out effort, record average power and heart rate
CD: 10 minutes
Strength Training: 30 Minutes (See Workout Examples)
Goals: Controlled motions; focus on technique
WU: 5 minute cardio of choice
-Elbow and knee lunge
-Walking hip cradle ACTIVATION
-Double leg bridge
-Single leg bridge Lateral hip circuit
-Romanian deadlift Step up
-Lat pull down
-Dumbbell bench press
-I/Y/T/W shoulder series
-Clam shell series
- Stability ball rollout
CD: foam roller
WU: 200 warm up (wu). 4 x 50 on 15 sec rest. MS: 1000 yd TT (time trial) for time.
CD: 200 - This time for the 1,000 is divided by 10 , to get your avg. pace. This pace is now known as your T-Pace.
Run Test (3-Mile Time Trial):
• Do this test on a track or other 3 mile course
• Warm up by running for 10 minutes starting easy and gradually increasing
your speed to a very fast race pace for you. End your warm-up near where you will start your time trial. Stop running and rest or walk until you
feel full recovered (you’ve caught your breath, your muscles feel loose,etc.).
• Clear your watch, GPS, heart-rate monitor (as applicable to you) and run three miles as fast as you can. you want to cover the three miles as quickly as possible, not go real fast and then slow
down. Note: Although you indicated you do not want to train by heart rate, record your average heart rate, at the completion of your time trial.
• Walk 10 minutes very easy to cool-down.
• Record RPE, time, pace, average heart rate
Time and Distance will vary depending on your experience. Swim either for distance or time about. Or to join a masters swim group.
WU: 100 loosen up
Drills: Focus on how well you do the drills, not on how fast.
2X50 25 fingertip drag / 25 fist
2X50 25 thumbslide/25 HOOW
MS: Focus on the aspect of the drill (recovery and hand entry) into the main set.
2x (50-100-150-200 RI: 20 seconds
CD: 4X50 odds drill of choice / evens swim
Distance 70-80 miles or around 4 hours
and pace is relative to speed.
Bike 4:00 (zone 2-3) mix of flat and hills
20 minutes @ low zone 3
5 steady, back down zone 1
3 x 5:00 high zone 3 / RI 2:00 recovery.
1 hour @ zone 2 (ironman pace)
CD: finish ride