Monday
am-off
pm-off Try to take a mental break from triathlon.
Tuesday
am- Swim. 45 minutes. 500 Choice warm-up: 10x50 kick in flat position. (work on pressing chest down, eyes at bottom of pool, and hips up) Rest 15 sec. 1000 Straight swim. Start off very slow (focus on technique), gradually get faster. 200 Easy cool down (2,200 yds)
pm- Bike 60 minutes. 15 minutes warm-up. 10 minutes in big gear at an 80 rpm. 5 minutes at 90-100 for 5 minutes. [repeat twice]. 15 minutes easy (rpm 90+)
Wednesday
am-Run 30 minutes. do whatever you want. just get out and run. perhaps run someplace new.
pm- Core strength 30 minutes
Thursday
am- Swim 45 minutes. 3x200 S,K,S. 3x500 (1-EASY, work on form. 2-Medium, work on breathing to both sides. 3-HARD.) Rest :30 sec between. 200 Cool-down (2300yds)
pm- off.
Friday
am- Bike 75 minutes.
pm- OFF
Saturday
am- Cross train. 60 minutes.
pm-off.
Sunday
am- Run 45 easy- get an appetite ready for SuperBowl. Either wear a heart rate monitor or measure it periodically. Steady E pace. Try to go same speed the whole time.
pm-GO PATS!
Total 6:30
Swim: 1:30
Bike: 2:15
Run: 1:15
Core: :30
Cross Train: 1:00
Friday, January 25, 2008
Thursday, January 24, 2008
Great Tri Site
http://www.beginnertriathlete.com/
check out this website. there's tons of helpfull stuff there.
1. click on the training logs section. amazing way to track what you've been up to.
2. cool video on how to do a flip turn.
check out this website. there's tons of helpfull stuff there.
1. click on the training logs section. amazing way to track what you've been up to.
2. cool video on how to do a flip turn.
Monday, January 21, 2008
Testing results round 1
Mile run (total time) for 5 athletes
33:27 (average pace of 6:41)
30 min swim (total laps) for 5 athletes
152.5 (average of 30.5 laps)
200 yard swim for 4 athletes
total time 12:21 (average of 3:05)
Here's our target for next time!
Don't forget to be checking your a.m. heart rate. It will help chart progress and tell you if you are overtraining (if it rises).
33:27 (average pace of 6:41)
30 min swim (total laps) for 5 athletes
152.5 (average of 30.5 laps)
200 yard swim for 4 athletes
total time 12:21 (average of 3:05)
Here's our target for next time!
Don't forget to be checking your a.m. heart rate. It will help chart progress and tell you if you are overtraining (if it rises).
Sunday, January 20, 2008
Group Ride #2
Thanks again to Aaron and Josh for the group ride.
This one was sponsored by Legolas, son of Thranduil, King of the Woodland Realm of Northern Mirkwood.
Week 3- Base 1
Monday
AM. off
PM. core strength 45 minutes
Tuesday
AM. Swim 60 minutes.
500 yards warm up. Focus on steady kick and keeping body straight. Think form!!! Ladder set: 400 Free Hard, 300 Free Easy, 200 Free Hard, 100 Free Easy. Be very aware of your form on hard sets- try to hold good form as long as possible. 250 Kick. 250 cool down (2000 yds)
PM. Run 45minutes 5 min warmup, 10 minutes drills (butt kickers, high knees, striders, bounds), 15 minutes M pace, 15 minutes E pace.
Wednesday
AM. off
PM. Bike 60 minutes. Do a spin class if possible. Drink 2 water bottles while on bike. Maybe Jackson folks can get together in town and do this workout together. If not, 10 min warm up, 10 min easy 90rpms, 10 min big gear 70 rpms, 10 min speed 100 rpms, 10 min big gear 70 rpms, 10 min cool down.
Thursday
AM. Swim 60 minutes. Warm up 500yards choice. 10x50 Easy on 1:00. 10x125 Strong on 2:15. 250 cool-down (2500 yds)
PM. Run 60 E pace.
Friday
AM. Bike 60 minutes. 15 minute warm-up. Single Legs drills (repeat 6 times) 30 sec Right, 2 minutes both, 30 sec left leg, 2 minutes both. 15 minute cool-down.
PM. Core Strength 45 minutes
Saturday
Cross training 2 hours. Low intensity.
Sunday
Brick. Bike- 90 minute steady Easy spin followed by 15 minute run E pace. Start practicing eating and drinking. Experiment. Try for 300-600 calories per hour this workout and see what works for you.
Total- 11 hours
Swim: 2:00
Bike 3:30
Run 2:00
Core and Cross train: 3:30
AM. off
PM. core strength 45 minutes
Tuesday
AM. Swim 60 minutes.
500 yards warm up. Focus on steady kick and keeping body straight. Think form!!! Ladder set: 400 Free Hard, 300 Free Easy, 200 Free Hard, 100 Free Easy. Be very aware of your form on hard sets- try to hold good form as long as possible. 250 Kick. 250 cool down (2000 yds)
PM. Run 45minutes 5 min warmup, 10 minutes drills (butt kickers, high knees, striders, bounds), 15 minutes M pace, 15 minutes E pace.
Wednesday
AM. off
PM. Bike 60 minutes. Do a spin class if possible. Drink 2 water bottles while on bike. Maybe Jackson folks can get together in town and do this workout together. If not, 10 min warm up, 10 min easy 90rpms, 10 min big gear 70 rpms, 10 min speed 100 rpms, 10 min big gear 70 rpms, 10 min cool down.
Thursday
AM. Swim 60 minutes. Warm up 500yards choice. 10x50 Easy on 1:00. 10x125 Strong on 2:15. 250 cool-down (2500 yds)
PM. Run 60 E pace.
Friday
AM. Bike 60 minutes. 15 minute warm-up. Single Legs drills (repeat 6 times) 30 sec Right, 2 minutes both, 30 sec left leg, 2 minutes both. 15 minute cool-down.
PM. Core Strength 45 minutes
Saturday
Cross training 2 hours. Low intensity.
Sunday
Brick. Bike- 90 minute steady Easy spin followed by 15 minute run E pace. Start practicing eating and drinking. Experiment. Try for 300-600 calories per hour this workout and see what works for you.
Total- 11 hours
Swim: 2:00
Bike 3:30
Run 2:00
Core and Cross train: 3:30
How to determine run paces
Congrats on completing the mile!
Use this website to determine your Easy, Marathon (moderate), and Threshold paces and use those mile times for future workouts.
www.runbayou.com/jackd.htm
Use this website to determine your Easy, Marathon (moderate), and Threshold paces and use those mile times for future workouts.
www.runbayou.com/jackd.htm
Sunday, January 13, 2008
Testing results
So here's the idea with testing. Mile run times and swim times are a good way to check in on progress. Plus, the run time will give us E pace, M pace, and T pace times for run workouts. We can do another test in 4 or 5 weeks.
My proposal is to have everyone who does a test report their time/laps anonymously, and we can have a group total. So next month we'll be shooting for an overall group improvement. This might help cultivate some positive group vibe, and avoid having a ranking system. It's all about the team. You can post your results anonymously here on the blog. (perhaps to this post) If you are dying to know how to rank (and if you can't already figure it out), just ask.
My proposal is to have everyone who does a test report their time/laps anonymously, and we can have a group total. So next month we'll be shooting for an overall group improvement. This might help cultivate some positive group vibe, and avoid having a ranking system. It's all about the team. You can post your results anonymously here on the blog. (perhaps to this post) If you are dying to know how to rank (and if you can't already figure it out), just ask.
Here are the tests for this week:
1. Morning resting heart rate (take it a few times this week and find the average- before you move right after you wake up)
2. Run time for 1 mile
3. # of laps in 30 minutes
4. 200 yard swim time (optional)
Don't stress too much about going fast or slow. It's all about improvement! Go get em!
Group Ride #1
Thanks to Aaron, Josh and Marco Pantani for hosting the first group ride of the year. Now that we've finished the Giro d'Italia, it's on to Boise!20 week plan
Here's how I've designed the next 20 weeks. It's a combination of what I did a couple of seasons ago, the Triathlete's Training Bible, and Triathlete magazine. Every 4th week is a R&R week.
Base Phase: Basic Endurance, strength, technique, mod. intensity, medium to high volume.
Build Phases: Higher Intensity (speed work), race specific training, high intensity, moderate volume.
Base 1
Week #1 - 7.5 hours
Week #2- 9 hours
Week #3- 11 hours
Week #4- 6.5 hours
Base 2
Week #5- 9 hours
Week #6- 11 hours
Week #7- 6.5 hours
Base 3
Week #8- 10 hours
Week #9- 12 hours
Week #10- 13 hours
Week #11- 6.5 hours
Build 1
Week #12- 11.5 hours
Week #13- 11.5 hours
Week #14- 11.5 hours
Week #15- 6.5 hours
Build 2
Week #16- 10.5 hours
Week #17- 10.5 hours
Week #18- 10.5 hours
Week #19- 6.5 hours
Peak
Week #20- 8.5 hours
Race
Week #21- 6.5 hours
Main focus- ass kicking
Base Phase: Basic Endurance, strength, technique, mod. intensity, medium to high volume.
Build Phases: Higher Intensity (speed work), race specific training, high intensity, moderate volume.
Base 1
Week #1 - 7.5 hours
Week #2- 9 hours
Week #3- 11 hours
Week #4- 6.5 hours
Base 2
Week #5- 9 hours
Week #6- 11 hours
Week #7- 6.5 hours
Base 3
Week #8- 10 hours
Week #9- 12 hours
Week #10- 13 hours
Week #11- 6.5 hours
Build 1
Week #12- 11.5 hours
Week #13- 11.5 hours
Week #14- 11.5 hours
Week #15- 6.5 hours
Build 2
Week #16- 10.5 hours
Week #17- 10.5 hours
Week #18- 10.5 hours
Week #19- 6.5 hours
Peak
Week #20- 8.5 hours
Race
Week #21- 6.5 hours
Main focus- ass kicking
Week 2- Base 1 and test
Monday
AM. off
PM. core strength 45 minutes
Tuesday
AM. Swim 60 minutes. Warm up 500 yards. 10x50 on 60 seconds. 400, 300, 200, 100. Rest 30 seconds in between. Cool down. 2000 yards.
PM. Run 30 minutes 10 minutes drills (butt kickers, high knees, striders, bounds) rest easy running. Get ready mentally for mile run.
Wednesday
AM. Run 45 minutes. Warm up 15 minutes include some quick running to get muscles ready. Mile test- how fast can you run one mile? Find flat terrain, relatively snow free. Cool down easy.
PM. Bike 60 easy. drink 2 water bottles while on bike.
Thursday
AM. Swim 45 minutes. Warm up 500 yards. Optional test for 200 yards. How fast can you go? 30 minutes straight swimming- how many laps can you do in 30 minutes? Even if you have to stop- it's ok- this will be a good baseline to judge improvement. Report total. Cool down.
PM. OFF- congrats on week's testing. you did it!
Friday
AM. easy run 45 minutes.
PM. 60 minutes core strength (yoga, etc.)
Saturday
Cross training 2 hours
AM. off
PM. core strength 45 minutes
Tuesday
AM. Swim 60 minutes. Warm up 500 yards. 10x50 on 60 seconds. 400, 300, 200, 100. Rest 30 seconds in between. Cool down. 2000 yards.
PM. Run 30 minutes 10 minutes drills (butt kickers, high knees, striders, bounds) rest easy running. Get ready mentally for mile run.
Wednesday
AM. Run 45 minutes. Warm up 15 minutes include some quick running to get muscles ready. Mile test- how fast can you run one mile? Find flat terrain, relatively snow free. Cool down easy.
PM. Bike 60 easy. drink 2 water bottles while on bike.
Thursday
AM. Swim 45 minutes. Warm up 500 yards. Optional test for 200 yards. How fast can you go? 30 minutes straight swimming- how many laps can you do in 30 minutes? Even if you have to stop- it's ok- this will be a good baseline to judge improvement. Report total. Cool down.
PM. OFF- congrats on week's testing. you did it!
Friday
AM. easy run 45 minutes.
PM. 60 minutes core strength (yoga, etc.)
Saturday
Cross training 2 hours
Sunday
AM. Bike- 90 minute spin
Totals: 9.25 hours
Swim 2:00
Bike 2:30
Run 1:15
Core and Cross train: 3:30
Tuesday, January 8, 2008
swim videos
Josh, Andy, and I played with my new camera at the pool today. Here we are swimming. At the end I put a clip of Michael Phelps and a video from TI swimming.
Got any tips for me? I think my legs are wacko, need to settle them down, and my left arm drops too far on my pull. The biggest difference I see is I need to bend at the elbows more and start my hook earlier. Check out the Phelps' hook. He hooks the water so early and his elbow is at like 90 degrees.
Got any tips for me? I think my legs are wacko, need to settle them down, and my left arm drops too far on my pull. The biggest difference I see is I need to bend at the elbows more and start my hook earlier. Check out the Phelps' hook. He hooks the water so early and his elbow is at like 90 degrees.
Monday, January 7, 2008
Tuesday, January 1, 2008
Week 1 schedule
Week 1, January 7-13, 2008
(preparation- injury prevention, getting into rhythm of training)
Monday January 7th
AM- Off
PM- optional core strength
Tuesday
AM- Swim :60 500 Free warm-up. 10x25 drill (superman, right side, left side, doggy paddle, catch-up x 2), rest :10sec. 4x150 free. Cooldown. 2,000 yards
PM- :30 run easy
Wednesday
AM- Bike:45 Easy. 10 min single leg. the rest 90-100 rpm
PM- Off
Thursday
AM- Swim :45
3x200 S, K, S... Warm-up.
10x75 Swim (last length of each 75 do a drill like on Tuesday). Rest :20 sec. Work on Front Quadrant swimming.
10x25 swim, breathe every 5th stroke, rest 30s. 300 ez cool down
PM- Off
Friday
AM- Easy bike :45
PM- Easy run :45 with drills
Saturday
AM- 1 hour cross train (ski?)
PM- Optional swim or core strength
Sunday
Bike- 2 hours steady. get used to the saddle again. Whose house can we spin at???
Week Totals:
Swim 1:45
Bike 3:30
Run 1:15
cross train 1:00
Total 7:30
(preparation- injury prevention, getting into rhythm of training)
Monday January 7th
AM- Off
PM- optional core strength
Tuesday
AM- Swim :60 500 Free warm-up. 10x25 drill (superman, right side, left side, doggy paddle, catch-up x 2), rest :10sec. 4x150 free. Cooldown. 2,000 yards
PM- :30 run easy
Wednesday
AM- Bike:45 Easy. 10 min single leg. the rest 90-100 rpm
PM- Off
Thursday
AM- Swim :45
3x200 S, K, S... Warm-up.
10x75 Swim (last length of each 75 do a drill like on Tuesday). Rest :20 sec. Work on Front Quadrant swimming.
10x25 swim, breathe every 5th stroke, rest 30s. 300 ez cool down
PM- Off
Friday
AM- Easy bike :45
PM- Easy run :45 with drills
Saturday
AM- 1 hour cross train (ski?)
PM- Optional swim or core strength
Sunday
Bike- 2 hours steady. get used to the saddle again. Whose house can we spin at???
Week Totals:
Swim 1:45
Bike 3:30
Run 1:15
cross train 1:00
Total 7:30
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