Week 12- Build 1

Monday.

am. 60 minutes core strength- yoga, ab work, balance shoulders. Several folks are having some shoulder issues. Take some time today (and regularly if you feel like this is a concern) to work on balancing shoulders.

pm. off


Tuesday

am. Swim 60 minutes. Warm up 800 (200 K, S, P, S). 10x100 (EBEH. Each 100 = 25 Easy, 25 Build, 25 Easy, 25 Hard). 500 Easy. 200 cool down. 2500 yards. (Adjust distances up or down depending on how you are feeling. I don't want to go beyond 2500 yards this week. Let's do our best to avoid injury!)

pm. Run. 75 minutes. 2 miles at E pace, 1 mile T pace, 1 mile E pace, 1 mile T pace, 1 mile E pace, 1 mile T pace, the rest is cool-down.

Wednesday
am. 60 min. Spin class. High intensity. I'm going to watch my hill climbing DVD. If the weather is ok and we can get outside: 15 mins Easy POWER SET: Find a climb about 2-3 mins in length 5x[ Hill Climb in BIG GEAR. Spin the downhill Easy] Each time up the hill try to be faster or make it further. The rest work on tempo (high cadence).
pm. Off


Thursday.
am. Swim 60 minutes. Warm up- 6x50 odd swim, even kick. 500 easy. 10x50 on :50. 3x500 Easy, Medium, Hard. 200 cool down. 2500 yards.

pm. Run 45 minutes. 1 mile warm up @ E pace. 10 min drills- DO THESE! 1.5 miles at T pace- maintain form. The rest @ E pace.


Friday
am. Swim 30 minutes. your choice.
pm. Bike. 45 minutes. 15 minutes warm up. 5x 1 min very high cadence, then 4 min tempo. 5 min cool down.

Saturday. Run: 1 hr EASY 15 mins at an E pace 30 mins at still at an E pace, but faster than your warm-up 15 mins at E pace

Sunday
Bike. 2.5 hours. Easy. Focus on RPMs and Nutrition.

Week 11 Rest and Recovery

Monday
Off completely. Rest!

Tuesday
am Swim 45 minutes. 800 warm up. 10x50 on :50. 400 easy, 300 hard, 200 easy 100 hard. 200 cool down. 2500 yards.

Wednesday
am Bike 60 min. TEMPO 15 mins Warm up, 15 min Tempo, 5 min Easy, 15 min Tempo, 10 min EASY Cool Down
pm off

Thursday
am Swim 45 minutes.
SWIM: 500 Choice warm-up: 10x50 kick, with 15 second rest. 1000 Straight swim. Start off VERY slow (focus on technique), gradually get faster. 200 Easy cool down (2,200 yds)
pm off

Friday
am Spin 60 minutes. 15 mins Easy, Single leg drills: 5 x [ 30 sec each leg, 2 mins both] The rest comfortble Tempo

Saturday
am. Run 60 minutes. 2 miles E pace Drilling 5 - 10 mins 3 x 100 yard Striders w/ 2 mins easy between, the rest E pace

Sunday
am. Spin 2 hours. Comfortable pace. Count your cadence every 15 minutes. shoot for 90+ rpms. Don't forget nutrition.

Maybe we can do this again. Here's a photo of Josh's surprise birthday ride. Happy Birthday, now get out of bed and ride your bike!

Week 10 Base 3- week 2

Monday
off. 60 minutes of optional core strength.

Tuesday
am. Swim 60 min. 800 warmup (200 S, K, P, S). 8x50 on :50 or 1:00 (EBEH- 2 Easy, 2 Build, 2 Easy, 2 Hard). 6x200 Moderate intensity with 20 second rest between each 200. 500 easy. 200 cool down, 3100 yards.

pm. Run 60 min E pace running. Try to eat and drink while on the run. This practice will pay off. Concentrate on steady pace for the whole workout- count cadence, shoot for 90+.

Wednesday
am. Spin 1 hr.
15 min Easy
5 mins Hard, 5 mins Easy
5 mins Hard, 4 mins Easy,
5 mins Hard, 3 mins Easy
5 mins Hard, 2 mins Easy
5 Easy Hard
6 mins CD.

pm. Optional core strength 60 min.

Thursday
am. Swim 60 min. 800 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 60 min. 2 miles at E pace Drills for 10 mins: Butt kickers, High Knees, Skipping, Bounding, The rest is all at an E pace. Thorough stretch afterwards!

Friday
am. Bike 60 min. warm-up 15 mins. Start in lowest gear (small chain ring). The goal of this ride is all about fast legs! Every 3 mins shift up one, but keep legs moving. Do a total of 10 sets. 15 mins cool down in bigger gears.

pm. Swim. 500 warm up choice. 6x100 form work. Concentrate on something different each time. (1st 100- bilateral breathing, 2nd 100- hooking the water, 3rd 100- body positioning, repeat) 3x300 easy and relaxed swimming. rest 45 seconds in between. 2000 yards.


Saturday
am. BRICK SPIN 30 mins./RUN 90 min. Make the run an an out & back. Try to negative split it (the 2nd half needs to be faster than the 1st half). Run the 1st half at an E pace...2nd half at M pace. Remember fluids and food.

pm. off.


Sunday
am. Ride 2.5 hours. 15 min warm up with 2x1minute all out. 15 min single leg drills. 3x (10 min Easy, 10 min push big gear a 70rpm, 10 min build from Easy to very high cadence in low gear). last 60 min alternate from aero position to sitting up every 10 minutes. Don't forget nutrition and hydration.

pm. Celebrate. You've completed our biggest volume week of training.

Test results

Hey Team,
Post your results here (in comments section) or email me at kevin.haspela at gmail. When you do, please indicate if you submitted your results on your first test, so I can make a legit comparison.

Congrats to Liz Roush on a crankin swim and run.
And to Andy, Josh, Dale for improving on both the run and the swim.
I stayed the same of the swim and went faster on the run.

Week 9- Base 3, Week 2

Hey Team- This week and next week are our biggest 2 weeks of volume for the whole Road to Boise. I put an extra swim in (and I'll plan for 3 swims per week from here on out). 12 hours this week and 13 next week. After that we'll move into more tri specific and higher intensity work. It's March! Pretty soon we'll be on the roads.

Good luck on the tests! Check in on your resting heart rate too.

Monday
am. off.
pm. Core 45 minutes. Don't destroy yourself with strength work.

Tuesday
am. 60 min Swim. 800 warm up (S, K, P, S). 8x100 EBEH (Each 100 = 25 Easy, 25 Build, 25 Easy, 25 Hard). 3x400 Medium intensity, but breath bilaterally, maximizing DPS (distance per stroke). 200 cool down. 3000 yards
pm. Bike. 60 minutes easy spin. rpm 90-100. get mentally ready to run fast tomorrow.

Wednesday
am. Run 45 min. mile test. Warm up 15 minutes with some striders. Mile test! Cool down- 20 minutes easy.
pm. Off- eat a good meal and get plenty of sleep.

Thursday
am. 60 min swim. 800 warm up (S, K, P, S). 30 min test. How many laps can you swim min 30 min? Optional 200 yard test- all out. Cool down- your choice. Go down the slide to celebrate your hard work!

Can we do this swim together and then go out to celebrate with a cup of Joe????? How about we meet at the pool at 6am???

pm. 75 min spin. 10 min warm up including 2x1 minute spin ups (increase rpm to highest possible without bouncing and hold for 10 seconds). 3x(10 min Medium intensity, 1 min High, 4 min rest). 10 min in aero bars visualizing racing. 10 min cool down.

Friday
am. Run 60 minutes. 10 min warm up. 5x(6:00 @ new T pace, 2 min E pace). 10 minutes E pace.
pm. off.

Saturday
am. Recovery Swim 45 minutes. 4x300 (300 Easy, 300 kick, 300 pull, 300 easy). 500 smooth- maximize DPS. (1700 yards)

pm. Cross train 2 hours.

Sunday
Brick 2 hour bike, 30 min run. 1st 10 minutes of run @ M pace, then E pace for rest.

IMPORTANT: Design a nutrition plan before your ride and stick to it. I like to set my watch to beep every 15 minutes and eat something. See if you can do what you've planned for yourself.

Total: 12 hours