Monday.
Off
Tuesday.
am. Swim 60 minutes. 500 warm up your choice.10x50- 25 yards practice sighting. popup 3 times on the way down and sight the same spot out of the water. on the way back, practice swimming with your eyes closed- are you going straight?10x50 on 1:00 or :50.400 strong, 300 Easy, 200 Hard, 100 Easy, 50 all out.200 strong500 cool down. (3250 yards)
pm. Either do the Tuesday night ride or hill repeats. 20 min easy warm up. 5x5 min hill repeats. Keep tempo high. Try to choose a hill where you can crest the top. 30 minutes tempo riding.
Wednesday
am. Off
pm. Run 45 minutes. 15 min warm up. 5 x (4 min T pace, 3 min E pace), 10 min cool down at E pace.
Thursday
am Swim 800 warm up (200 S, K, P, S) 4x50 hard, 4x100 Easy, 4x200 Hard, 4x100 Easy, 4x50 Hard. 400 cool down. 3200 yards.
pm. Bike 75 minutes focusing on form. 15 minutes warm up. 15 min single leg drills. 15 min in aero position. 15 minutes upright. 15 minutes choice. Have fun with this.
EVERYONE SHOULD PRACTICE CHANGING A FLAT IN A ROADSIDE SITUATION, NOT AT HOME. IDEALLY, DO IT TWICE ON THIS RIDE. THIS SHOULDN'T BE A CONCERN ON RACE DAY. Also, do it with the tools you'll be using in the race- if you're bringing CO2, use one.
Friday
am. Swim. 45 minutes. Do whatever you want, but don't do much kicking- save your legs for this weekend. Perhaps practice some sighting.
Saturday
Run 2 hours. 2 miles E pace. The rest of your run should follow this pattern: 20 mins M pace, walk 30 seconds min (make sure you WALK - good time to take care of nutrition)
Sunday
Bike 3.5 hours Run 1.5 hours. Ride at a comfortable tempo. Run- 15 minutes strong off the bike, then E pace for the rest. If you haven't gone 3 hours yet, back off on the run. It would be good for everyone to at least ride the distance of the race before the event.
Monday, April 28, 2008
Monday, April 21, 2008
Barb's clinic for cheap!
Here's a couple of tips from Barb if you can't fork over the cash for the clinic:
Team Lindquist Clinic
Barb Lindquist (triathlon legend) and Loren Lindquist (legend's husband and coach) are giving a triathlon clinic at the rec center.
Friday May 16 6pm-8pm and Saturday May 17 8am-4pm
It's $200 if you postmark a registration by tomorrow (April 22).
I'll email the link.
Thanks Leah for the scoop!
Friday May 16 6pm-8pm and Saturday May 17 8am-4pm
It's $200 if you postmark a registration by tomorrow (April 22).
I'll email the link.
Thanks Leah for the scoop!
Sunday, April 20, 2008
Week 16- Build 2, week 1
We're getting there!
Monday
Off. Perhaps a massage- recover from triathlon and sunday's ride.
Tuesday.
AM- 60 min Swim. 800 warm up (S, K, P, S). 8x100 EBEH (Each 100 = 25 Easy, 25 Build, 25 Easy, 25 Hard). 3x500. Easy, Medium, Hard. Try to keep same # of strokes per length. 200 cool down. 3300 yards
PM- Run: 75 minutes. 2 miles E pace 1 mile M pace 2 x [10 mins T pace, 20 mins E pace]
Wednesday
AM- off.
PM- Bike 75 minutes. 10 mins w-up 10 min Tempo (quicken cadence and speed), 5 min Easy Spin, 15 min Tempo 5 min Easy SPIN 20 min Tempo 10 min EASY CD
Thursday
am. Swim. 60 minutes. Do some drilling to start (800 yards). Then swim long and steady. 2000 yards without using the wall. That is, don't touch the wall when you finish a length, flip turn and start swimming when you get next to it. No help from the pool bottom either. 2800 total.
pm. Off or optional 30 min run easy.
Friday
am. Bike. 90 minutes. 15 mins Easy 2x (25 mins strong tempo, 5 min easy) 15 mins easy (high RPMs)
Saturday
am. Run 90 min. Practice drinking something every mile or every other mile. either stash water in strategic locations or carry water with you. when you do, imagine you are at a feed station. Walk briskly for 10 seconds, drink/eat, and then start running again. try to avoid walking for more than 10 seconds. experiment with the difference between running and drinking and walking and drinking.
pm. Swim 30 min. Easy.
Sunday.
am. Brick. Bike 3 hours. Run 15 min. Quick transition- T pace for 5 minutes. Then run easy.
Monday
Off. Perhaps a massage- recover from triathlon and sunday's ride.
Tuesday.
AM- 60 min Swim. 800 warm up (S, K, P, S). 8x100 EBEH (Each 100 = 25 Easy, 25 Build, 25 Easy, 25 Hard). 3x500. Easy, Medium, Hard. Try to keep same # of strokes per length. 200 cool down. 3300 yards
PM- Run: 75 minutes. 2 miles E pace 1 mile M pace 2 x [10 mins T pace, 20 mins E pace]
Wednesday
AM- off.
PM- Bike 75 minutes. 10 mins w-up 10 min Tempo (quicken cadence and speed), 5 min Easy Spin, 15 min Tempo 5 min Easy SPIN 20 min Tempo 10 min EASY CD
Thursday
am. Swim. 60 minutes. Do some drilling to start (800 yards). Then swim long and steady. 2000 yards without using the wall. That is, don't touch the wall when you finish a length, flip turn and start swimming when you get next to it. No help from the pool bottom either. 2800 total.
pm. Off or optional 30 min run easy.
Friday
am. Bike. 90 minutes. 15 mins Easy 2x (25 mins strong tempo, 5 min easy) 15 mins easy (high RPMs)
Saturday
am. Run 90 min. Practice drinking something every mile or every other mile. either stash water in strategic locations or carry water with you. when you do, imagine you are at a feed station. Walk briskly for 10 seconds, drink/eat, and then start running again. try to avoid walking for more than 10 seconds. experiment with the difference between running and drinking and walking and drinking.
pm. Swim 30 min. Easy.
Sunday.
am. Brick. Bike 3 hours. Run 15 min. Quick transition- T pace for 5 minutes. Then run easy.
Sunday, April 13, 2008
week 15- rest and recovery
Monday
Off. 45 min core optional.
Tuesday
am. swim800 warm up- choice. 10x50 kicking with 10 seconds rest. 2 moderate, 2 easy, 2 hard, 2 easy, 2 ALL OUT. 3x500 (1st one easy, second hard, third easy), try for only 30 seconds rest in between these. 200 cool down. 3,000 yards
pm. Run. 1 mile E pace 2 miles M pace 1 mile E pace 2 miles M pace 1 mile E pace
Wednesday
am. Bike 60 minutes. 15 mins w-up 15 min Tempo 5 min Easy spin, 15 min Tempo 10 min Easy cool down.
Thursday.
am. Swim4x200 S,K, IM, S. 4x100 on 2:10, 200 EASY, 4x100 on 2:00, 200 Easy, 4x100 on 1:50, 200 EASY Cool down(2600) See how the first of these 100s go, you might want to push yourself to go on 2:00, 1:50, and 1:40.
Friday
Short brick, work on transitioning: 3 x [15 mins Bike, 5 mins Run] Everything is easy, except be very quick transitioning!
Saturday
SPRINT TRIATHLON. Yes, let's do this! Try for about a 20 min swim, 45 min ride, 30 min run. Then bike for 30 min easy. Practice putting all your food in the appropriate places (which pockets, etc.). Barbecue at my house afterward???
Sunday
2 hours easy bike. Practice riding in aero bars for at least half of ride.
Off. 45 min core optional.
Tuesday
am. swim800 warm up- choice. 10x50 kicking with 10 seconds rest. 2 moderate, 2 easy, 2 hard, 2 easy, 2 ALL OUT. 3x500 (1st one easy, second hard, third easy), try for only 30 seconds rest in between these. 200 cool down. 3,000 yards
pm. Run. 1 mile E pace 2 miles M pace 1 mile E pace 2 miles M pace 1 mile E pace
Wednesday
am. Bike 60 minutes. 15 mins w-up 15 min Tempo 5 min Easy spin, 15 min Tempo 10 min Easy cool down.
Thursday.
am. Swim4x200 S,K, IM, S. 4x100 on 2:10, 200 EASY, 4x100 on 2:00, 200 Easy, 4x100 on 1:50, 200 EASY Cool down(2600) See how the first of these 100s go, you might want to push yourself to go on 2:00, 1:50, and 1:40.
Friday
Short brick, work on transitioning: 3 x [15 mins Bike, 5 mins Run] Everything is easy, except be very quick transitioning!
Saturday
SPRINT TRIATHLON. Yes, let's do this! Try for about a 20 min swim, 45 min ride, 30 min run. Then bike for 30 min easy. Practice putting all your food in the appropriate places (which pockets, etc.). Barbecue at my house afterward???
Sunday
2 hours easy bike. Practice riding in aero bars for at least half of ride.
Wednesday, April 9, 2008
Week 14- Build 3
Mon.
Off
Tues.
Am. Swim 60
Pm. Bike 60.
Wednesday.
am. Run 75 min. 2 miles E pace drilling 5 mins 2 x [20 min T pace, 5 mins E pace] 10 min E pace
pm. off.
Thursday
am. Swim 60 min. 800 warm up (S, K, P, S). 8x100 EBEH (Each 100 = 25 Easy, 25 Build, 25 Easy, 25 Hard). 3x500 Medium intensity. 2x200 Hard. 200 cool down. 3400 yards
pm. Little brick. Bike 60 min. Warm up for 10 min. 40 min race. Set a course for yourself. Go hard for 40 minutes. Eat/drink twice during the race. Cool down for 10 minutes. Set out running stuff in advance. Transition as fast as you can. Time yourself. Run easy for 10 minutes. After, try the transition again but do it slowly and methodically and see what your time is.
Friday
am. Run 30. All at E pace, but do at least 10 minutes of drills.
pm. Swim 45 min. Main Set 1000 EASY, working on DPS and siting.
Saturday.
Run 90 min. 2 miles E pace 1 hr M pace Cool down @ E pace.
Sunday
Brick. Bike 3.5/Run 15 min. This will be our longest. Endurance ride. Goal is on tempo & nutrition. Warm-up for at least 30 mins before starting tempo work. Spend most of the time in aerobars (adjust every 10-15 mins).
Off
Tues.
Am. Swim 60
Pm. Bike 60.
Wednesday.
am. Run 75 min. 2 miles E pace drilling 5 mins 2 x [20 min T pace, 5 mins E pace] 10 min E pace
pm. off.
Thursday
am. Swim 60 min. 800 warm up (S, K, P, S). 8x100 EBEH (Each 100 = 25 Easy, 25 Build, 25 Easy, 25 Hard). 3x500 Medium intensity. 2x200 Hard. 200 cool down. 3400 yards
pm. Little brick. Bike 60 min. Warm up for 10 min. 40 min race. Set a course for yourself. Go hard for 40 minutes. Eat/drink twice during the race. Cool down for 10 minutes. Set out running stuff in advance. Transition as fast as you can. Time yourself. Run easy for 10 minutes. After, try the transition again but do it slowly and methodically and see what your time is.
Friday
am. Run 30. All at E pace, but do at least 10 minutes of drills.
pm. Swim 45 min. Main Set 1000 EASY, working on DPS and siting.
Saturday.
Run 90 min. 2 miles E pace 1 hr M pace Cool down @ E pace.
Sunday
Brick. Bike 3.5/Run 15 min. This will be our longest. Endurance ride. Goal is on tempo & nutrition. Warm-up for at least 30 mins before starting tempo work. Spend most of the time in aerobars (adjust every 10-15 mins).
Tuesday, April 1, 2008
Week 13- Build 2
Monday.
off
Tuesday.
am. swim 60 min.
pm. Bike 60+ min Easy.
Wednesday.
am. Run. 45 min. 10 min E pace. 20 min T pace. 15 min E pace.
pm. bike. 60 min. 10 min warm up. 10 min single leg drills. 5x60seconds hard with 2:00 easy spinning in between. 5 min moderate push in big chain ring. 20 min high rpm but easy.
Thursday.
am. Swim. 200S, 200K, 200P, 200S. 5x100IM. (whatever alternative strokes you can/want to do, just mix it up). 500 easy but on odd lengths swim with eyes closed, on even lengths practice siting. 5x100 (easy, hard, easy, all out, hard) onl :20 seconds of rest in between. really push it on the all out to hard transition- this will take mental toughness! 500 Easy but no rest. 200 cool down. 3000 yards.
pm. off
Friday.
Run 75 min. 2 miles at E pace 4 x (1 mile T pace with 1 min rest) 5 mins E pace 1 x 1 mile T pace w/ 1 min rest) the rest at easy pace.
pm. off.
Saturday.
Bike 1:30. find (or create) hill terrain. find 7 hills to ride. attack them and ride out of them- don't just pedal to the top. make it over and spin through and into the downhills.
pm. 45 min swim. 5x100 choice warm up. 500 with pull buoy- all bilateral breathing. 5x100 EBEH. 3x50 kick all out. 300 cool down.
Sunday.
Bike 3 hours. a TOUGH one. 30 min warmup. 6x[30 sec spin-up, 4:30 easy) 2x30 mins hard w/10 min Easy between. The rest is easy. Spin up = start in easy/medium gear. increase steadily in speed and cadence. get to the point where you start to bounce and then back off.
off
Tuesday.
am. swim 60 min.
pm. Bike 60+ min Easy.
Wednesday.
am. Run. 45 min. 10 min E pace. 20 min T pace. 15 min E pace.
pm. bike. 60 min. 10 min warm up. 10 min single leg drills. 5x60seconds hard with 2:00 easy spinning in between. 5 min moderate push in big chain ring. 20 min high rpm but easy.
Thursday.
am. Swim. 200S, 200K, 200P, 200S. 5x100IM. (whatever alternative strokes you can/want to do, just mix it up). 500 easy but on odd lengths swim with eyes closed, on even lengths practice siting. 5x100 (easy, hard, easy, all out, hard) onl :20 seconds of rest in between. really push it on the all out to hard transition- this will take mental toughness! 500 Easy but no rest. 200 cool down. 3000 yards.
pm. off
Friday.
Run 75 min. 2 miles at E pace 4 x (1 mile T pace with 1 min rest) 5 mins E pace 1 x 1 mile T pace w/ 1 min rest) the rest at easy pace.
pm. off.
Saturday.
Bike 1:30. find (or create) hill terrain. find 7 hills to ride. attack them and ride out of them- don't just pedal to the top. make it over and spin through and into the downhills.
pm. 45 min swim. 5x100 choice warm up. 500 with pull buoy- all bilateral breathing. 5x100 EBEH. 3x50 kick all out. 300 cool down.
Sunday.
Bike 3 hours. a TOUGH one. 30 min warmup. 6x[30 sec spin-up, 4:30 easy) 2x30 mins hard w/10 min Easy between. The rest is easy. Spin up = start in easy/medium gear. increase steadily in speed and cadence. get to the point where you start to bounce and then back off.
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