jueves, 13 de julio de 2006

Sistema de fijación del Teléfono Móvil Nokia N73 a la bicicleta. Invento 1.2

Sistema de fijación del Teléfono Móvil Nokia N73 a la bicicleta. Invento 1.2

Problema a solucionar con el Gacheto Invento:
• Quiero adaptar mi Teléfono Móvil Nokia N73, con navegador TomTom, a la bicicleta. Para no comprarme otro navegador para la bici. Que no es por no comprármelo, es por perder el tiempo inventando cosas.
• No fastidiar el teléfono, con lo que quiero que después de cada salida en bicicleta, el teléfono este en las mismas condiciones que cuando empecé la ruta. Sistema estanco, libre de salpicaduras y golpes.
• Que la posición y estabilidad de el Teléfono en el manillar o sea lo suficiente, para que no se rompa el teléfono y sea capaz de ver la ruta sin problema mientras estoy con la bicicleta.

Materia prima de la que parto:
• Cámara de bicicleta antigua. 5 euros


• Pegamento de contacto rápido. 3 euros


• Unas tijeras.


• Una bolsa impermeable de plástico transparente. 6 euros del Conrad


• Velcros para recoger los cables eléctricos. 5 euros


Coste de la broma:
• 19 euros.

Fotos del sistema de fijación del móvil a la bicicleta:








Fotos del sistema de fijación del móvil a la bicicleta, montado en la bicicleta:

Problemas del invento:
• Difícil acceso a los botones del teléfono para poder manejar el TomTom durante la ruta. ver la foto siguiente:

• Deficiente estabilidad del invento en la bicicleta.
• Baja calidad en la claridad de la pantalla, debido a la bolsa de plástico.
• Demasiado armatoste, para llevarlo en la bicicleta.

Publicado por Ironsergio en 23:11

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miércoles, 12 de julio de 2006

Planes de entrenamiento.....

En esta página podéis ver los planes de entrenamiento que yo he seguido para diferentes competiciones.

Todos los recursos que veis aquí están de forma libre y accesible en internet, lo único que yo hago es ponéroslo de forma cómoda y ordenada.

  • Plan de entrenamiento de 36 semanas para un Triatlón de Larga distancia o IRONMAN:
    El plan de 36 semanas de Mike Llerandi. 
    El plan modificado de Mike Llerandi que yo seguí para el Ironman de Niza y Lanzarote.



    • Plan de entrenamiento de 17 semanas para un maratón:
      El plan de entrenamiento que yo seguí para el maratón de Venecia y que es de runners.es


      Espero que les saquéis todo el partido que tienen.

      • Plan de entrenamiento de 16 semanas para una media maratón:
        Como respuesta a un amigo que me preguntaba cómo prepararse la Media Maratón de Madrid 2012, escribí esta entrada donde podéis ver el plan de entrenamiento, con varios videos y consejos.

        Un saludo y nos vemos en las próximas competiciones!!!!

        Publicado por Ironsergio en 12:37 0 comentarios

        lunes, 10 de julio de 2006

        22-06-2009 / 28-06-2009 (Week 2 of 2)

        Week 2 of 2 (22-06-2009 / 28-06-2009)

        Swim 1:20 - Bike 1:20 - Run 1:20 -- Total: 4:00 (+ race)

        This week takes you right into your big race! There's still a little hard work to do to keep your body sharp and ready for the big effort, but you'll also be resting more.

        Try not to overanalyze how you're feeling. Equally great perfomances have been done when feeling great or terrible in the days leading up to an event. Just keep telling yourself that you've prepared well and that you're ready to go for it!

        Try to minimize your exposure to all the hype. When you're at the expo and at check-in for your bike and equipment, take care of business, socialize for a couple minutes and then high-tail it outta there.

        Save your energy for Race Day. All the work is done; it's time to rest and concentrate on the task ahead.

        While this is designed for a Sunday race, you can easily adjust things (by eliminating Saturday) if your race day is Saturday instead of Sunday.

        Monday

        One short workout today to keep the legs sharp. Check over all your equipment so that everything is in working order. Eliminate any possibilities of race-day surprises that will ruin your race.

        RUN 0:30
        WARM UP
        10:00 easy jog, gradually raising your HR to 70%
        MAIN SET
        Complete 2 sets of the following:
        2:00 @ 80-85%
        1:00 recovery jog @ 65%
        :30 gradually increase speed to 90%
        1:30 recovery jog @ 65%
        During each repeat, you should just start to feel exertion as it comes to an end. You should never feel strained or maxed out. Your speed should feel relaxed and easy, and you should be light on your feet.
        COOL DOWN
        Jog easy @ 60% or below to the end, and walk it in the final couple minutes.
        DAILY TOTAL: 0:30
        Tuesday
        SWIM 0:45
        WARM UP
        400 Swim (every 4th 25 Build up Kick)
        200 Kick
        200 IM
        MAIN SET
        8 x 150 with :30 rest after each
        Increase your speed within each repeat each 50. The first 50 is at 75%, the middle 50 is at around 80% and the final 50 is at 80+%. Fast, aerobic but controlled.
        COOL DOWN
        400 Swim (alternate 50 free with 50 Choice) total recovery
        BIKE 0:50
        15:00 getting your HR up to 70%
        MAIN SET
        No messing around today. Get on the bike, do the hard work, warmdown and get off.
        Complete two sets of the following:
        8:00 @ 75-84%
        4:00 easy spin @ 65%
        Stay in your aero tuck as much as possible. No hills today. Build up each repeat so that the last half is above 80%. Finish the set knowing you had a lot of energy left -- no lactate build-up in the muscles and don't even approach an anaerobic effort.
        COOL DOWN
        Gradually slow down to 60% with 10:00 left, and finally below 50% by the end. Spin at 95+rpm in your small chain ring.
        DAILY TOTAL: 1:35
        WEEK-TO-DATE: 2:05
        Wednesday
        RUN 0:50
        10:00 warm up jog, allowing your body to slowly get up to 65-70% by the end.
        After warming up, hold your HR at 75% for the next 15 minutes. Then jog easy @ 65% for 5 minutes.
        After jogging easy, go right into 4-5 x (:20 strides with 1:10 easy jogging)
        Cooldown to 50 minutes by bringing your HR below 60%.
        BIKE 0:30
        WARM UP
        10:00 spinning @90-95rpm
        - get your HR up to 60% in the first 6:00 and closer to 70% by 10:00
        MAIN SET
        Get your HR up to 70-75% for the middle 10 minutes.

        COOL DOWN
        Spin easy in your small chain ring @95+rpm the final 10:00 below 60% allowing your HR to return to 50% for the final few minutes.
        DAILY TOTAL: 1:20
        WEEK-TO-DATE: 3:25
        Thursday
        Just a couple of "fast" repeats to keep you sharp, but nothing that will cause lactate to build up or tear you down.
        SWIM 0:35
        WARM UP
        200 Swim - 200 Kick - 200 Pull - 200 Swim;
        2nd 200 Swim faster than the first
        MAIN SET
        1 set of the following:
        8 x 50 @ 80% followed by 2 x 50 easy recovery;
        take :10 rest between 50s
        You should be swimming fast but in control. At the end of the fast 50s, you should be a little tired, but not fatigued. The goal is to do these at your race pace, not faster, and to hold consistent times.
        COOL DOWN
        4 x 100 total recovery below 60%
        DAILY TOTAL: 0:35
        WEEK-TO-DATE: 4:00
        Friday
        Day off. Make sure you hydrate well today.

        If you need to do something today, then go out for a brisk walk.

        DAILY TOTAL: 0:00
        WEEK-TO-DATE: 4:00

        Weekend Note:

        You've put in the work and tapered well, so now just enjoy the experience.

        Give yourself enough time to get to the transition area, signed in and ready to race without having to rush through the process. The more relaxed the morning can be, the better you will race.

        Everything should be a smooth, relaxed process on Race Day.

        Saturday
        Swim in the morning for 20-30 minutes, beginning at the same time that the race will begin. Relax afterward and mentally walk through tomorrow's race. You're in great shape, so have fun with it!

        Sunday
        RACE DAY!
        You already have your pre-race ritual down, so don't change anything. It's different for everyone, so the only advice we can give you is to:
        1) make sure you arrive at the transition area in plenty of time so you aren't rushed; and
        2) make sure you warm up properly.
        This is what it's all about. Have a lot of fun out there today, but also kick some butt!! Please let us know how you do!!
        POST RACE
        Congratulations! You did it!! Soak it all in, the adulations is as much for you as anyone else there!

        Publicado por Ironsergio en 21:26 0 comentarios

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        15-06-2009 / 21-06-2009 (Week 1 of 2)

        Week 1 of 2 (15-06-2009 / 21-06-2009)

        Swim 2:00 - Bike 5:30 - Run 3:25 -- Total: 10:55

        Drastic reduction in hours this week. This is the first week of a two-week taper. There is still some work to be done, but also make sure you take advantage of the reduced hours to get more rest.

        Monday

        Day off.

        Tuesday

        SWIM 0:45
        WARM UP
        800 Swim (every 4th 25 is IM Order);
        so the last lap of the first 100 is fly; the last lap of the second 100 is back; etc.
        MAIN SET
        3 x 400 @ 60-70% with :30 rest
        #1 Swim
        #2 Pull
        #3 Swim
        COOL DOWN
        8 x 50 w/:10 total recovery
        BIKE 1:15
        10:00 getting your HR up to 70% -- straight into
        5 x 20 sec fast spinning (100+ rpm cadence) w/40 sec recovery spin @90 rpm; then spin easy for several minutes
        MAIN SET
        Some hard work still needs to be done to keep you sharp for racing.
        Complete three sets of the following:
        11:00 @ 80-88%
        5:00 easy spin @ 65%
        Get your HR into the zone as quickly as you can, but be sure to hold an even effort or increase your effort within each repeat. You want to push hard, but also make sure you finish the set with a lot of energy left over.
        The purpose of the set is to keep your legs sharp without breaking you down too much.
        COOL DOWN
        Gradually slow down to 60% with 10:00 left, and finally below 50% by the end.
        DAILY TOTAL: 2:00
        Wednesday
        RUN 0:50
        10:00 warm up jog, allowing your body to slowly get up to 65-70% by the end.
        After warming up, hold your HR at 70-75% for the middle 30 minutes.
        Cooldown the final 10:00 by bringing your HR below 60%.
        BIKE 1:00
        WARM UP
        10:00 spinning @90-95rpm
        - get your HR up to 65+% by the end.
        MAIN SET
        Hold the middle 40:00 @ 70-75%. Stay in the aero position the entire time if possible and be sure to keep your HR in the proper zone.
        Keep your cadence above 80rpm on any uphills and spin out the downhills at 100rpm. Always keep pedaling.
        COOL DOWN
        Spin easy in your small chain ring @95+rpm the final 10 minutes below 60% allowing your HR to return to 50% for the final few minutes.
        DAILY TOTAL: 1:50
        WEEK-TO-DATE: 3:50
        Thursday
        SWIM 0:45
        WARM UP
        200 Swim - 200 Kick - 200 Pull - 200 Swim
        DRILLS
        20 x 25 with :10 rest
        in groups of 4, do
        25 moderate
        25 easy
        25 Kick moderate
        25 IM order
        COOL DOWN
        600 Swim
        - keep your HR @ 70% and work on perfect technique
        RUN 1:00
        Last speed session of the taper. Make the most of it.
        WARM UP
        10:00 easy jog, gradually raising your HR to 70%
        - finish with 1-2 laps of accelerated running down the straightaways to get you ready for the main set:
        MAIN SET
        Complete 6 sets of the following:
        800m @ 80-92%
        400m recovery jog @ 65%
        For each 800m repeat, hold a consistent pace for the first 600 (80-88%). Then quickly pick up your speed during the final 200 so that you are running at an effort equal to your 5k pace -- fast but still relaxed and controlled.
        COOL DOWN
        Jog easy @ 60% or below to the end, and walk it in the final couple minutes.
        DAILY TOTAL: 1:45
        WEEK-TO-DATE: 5:35
        Friday
        SWIM 0:30
        WARM UP
        400 Swim
        MAIN SET
        10 X 100 (25 Kick - 25 Left arm - 25 Right arm - 25 Build up Swim) with :10 rest;
        Build up the 25 swims to a little faster than race pace.
        COOL DOWN
        6 x 50 total recovery; your choice
        DAILY TOTAL: 0:30
        WEEK-TO-DATE: 6:05

        Weekend Note:

        This weekend will still be a larger load than during ther rest of the week, to keep in line with what you've done so far this year and because race day will be a long day.

        If by this time you are already at your race destination, then get out on the course and bike/run over a key section of the course -- a particularly challenging section or a part with a lot of turns that needs to be mapped out before race day.

        Saturday
        BIKE 2:30
        Aerobic effort the entire ride -- below 80%.

        No matter how good you are starting to feel during the taper, keep in mind that race day is where you want to "strut your stuff." Keep your HR and your excitement under control during this ride.

        Be smart and ride early before it gets hotter than blazes outside.

        RUN 0:35
        Sandwiched between a 10:00 warmup and 5:00 cooldown, hold your HR at 70-75% for 20 minutes.
        Complete this run later in the day, after your legs have recovered from the ride. Finishing up an hour or so before a meal is a great idea, as the meal will serve to refuel your body.
        Finish the day by drinking lots and lots of water and stretching out your whole body.
        DAILY TOTAL: 3:05
        WEEK-TO-DATE: 9:10
        Sunday
        RUN 1:00
        After 10:00 of warming up, do 2 sets of the following:

        15:00 @ 75%
        5:00 @ 65%
        **on the final 5 minutes of the second 15:00 repeat, increase your HR up to 75-84%.
        BIKE 0:45
        Right after running if possible. Total recovery in your small chainring with 100+rpm.
        Again, get this workout done early so the heat isn't zapping your energy unnecessarily.
        DAILY TOTAL: 1:45
        WEEK-TO-DATE: 10:55

        Publicado por Ironsergio en 21:25 0 comentarios

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        08-06-2009 / 14-06-2009 (Week 12)

        Week 12 (08-06-2009 / 14-06-2009)

        Swim 3:00 - Bike 8:00 - Run 4:30 -- Total: 15:30

        Lead-in week to the taper...great job!

        Monday

        Have a great day off!

        Tuesday
        The bike intervals will be done at the same intensity, but the repeats will be shorter and there will be more of them.

        SWIM 0:45
        WARM UP
        4 x 200 Choice w/:20 rest
        descend 1-4 from 50-75%
        MAIN SET
        2 sets of:
        300 @ 80%
        200 @ 85-90%
        100 @ 90+%
        Take :30 rest during the entire set. You should never be going all out during this set -- work on controlled & relaxed speed.
        COOL DOWN
        8 x 50 w/:10 rest; total recovery
        BIKE 1:00
        10:00 getting your HR up to 70% -- straight into
        5 x 20 sec fast spinning (100+ rpm cadence) w/40 sec recovery spin @90 rpm; then spin easy for several minutes
        MAIN SET
        Hit each repeat hard from the beginning, but be sure to finish each repeat strong too.
        Do 6 sets of the following:
        4:00 @ 84-92+%
        1:15 easy spin at 60-65%
        Increase your effort within each repeat, so that the final 1:00 is pushed pretty hard, but not all out. Again, work on controlled & relaxed speed.
        COOL DOWN
        During the final 10+ minutes, shift into your small chain ring and pedal at 100+rpm. Allow your HR to fall under 60% and closer to 50% by the end.
        DAILY TOTAL: 1:45
        Wednesday
        RUN 1:15
        15:00 warm up jog, allowing your body to slowly get up to 65-70% by the end.
        Then do 2 sets of:
        18:00 @ 75%
        4:00 @ 65-70%
        Concentrate on relaxed form -- upright posture, loose arm swings and relaxed fists, and deep easy breathing.
        Cooldown to 1:15 by brining your HR below 60% with atleast 5:00 left.
        BIKE 1:40
        WARM UP
        15:00 spinning @90-95rpm
        - get your HR up to 60% in the first 10:00 and closer to 70% by 15:00
        MAIN SET
        Do 2 sets of:
        30:00 @ 75%
        6:00 @ 65-70%
        Your legs may be a little heavy after yesterday, especially if you do the run first today. That's OK because you aren't building up any lactate during aerobic activity.
        Be sure to get your HR above 70% during the long repeats, keep your cadence at 90-95 rpm and stay aero the whole time if you can.
        COOL DOWN
        Spin easy in your small chain ring @95+rpm,

        allowing your HR to return to 50% for the final few minutes.
        DAILY TOTAL: 2:55
        WEEK-TO-DATE: 4:40
        Thursday
        SWIM 1:00
        WARM UP
        800 (every 4th 25 build up Kick)
        MAIN SET
        3 sets of the following:
        4 x 125 w/:15 rest
        200 (or 150) easy on 4:00
        This is another set of broken 500s. Get your time for each 125 within a set and add it up for a timed 500. These should be a lot faster than if you swam 500 continuous, but your HR should stay below 92%. Fast but controlled is the name of the game.
        Increase your effort from 80-90+% within each set of 125s -- the first one is at 80% and each one gets faster so that #4 is at 90+%.
        COOL DOWN
        400 recovery below 60%
        RUN 1:05
        These speed sessions are crucial for putting the final touches on your Ironman preparation.
        15:00 easy jog, gradually raising your HR to 70%
        - finish with 1-2 laps of accelerated running down the straightaways to get you ready for the main set:
        4 sets of the following:
        1600m (7:00) @ 80-85% (final lap up to 92%)
        400m (2:00) @ 65% easy jog
        The first 1200 of each repeat is essentially at your "fresh" marathon pace. The final 400, definitely pick up the pace so it is closer (but not quite at) 10k pace. Again, no all out efforts.
        After your 4th 1600, go right into your cooldown.
        Cooldown by jogging below 60% to the end. Walk it in the final couple of minutes and stretch out the calves, glutes and hamstrings.
        DAILY TOTAL: 2:05
        WEEK-TO-DATE: 6:45
        Friday
        Your body should recover nicely for the weekend with only a swim workout for the day.
        SWIM 0:45
        WARM UP
        200 Swim - 200 Kick - 200 Pull - 200 Swim
        MAIN SET
        2 x 600 w/:30 rest
        #1@ 70-75%
        #2 @ 75-80%
        COOL DOWN
        4 x 75 Choice @ 50-60%
        DAILY TOTAL: 0:45
        WEEK-TO-DATE: 7:30

        Weekend Note:

        The long ride is the same as last weekend, but Sunday's run duration is on it's way down. Nothing bangs up the legs like a long run, so we're keeping your Ultra endurace going with a near race-duration ride on Saturday.

        After this weekend, it's all downhill!!

        Saturday
        BIKE 4:30
        Keep your effort aerobic. No hard group rides.

        Concentrate on taking fuel in consistently from beginning to end, and set yourself up well for a solid run effort afterwards.
        RUN 0:45
        Brick run right after biking. Push the pace right away at a pace slightly faster than what you want to run your marathon at. Your HR should not exceed 85%.
        Run the first 30:00 at this pace. Then finish up by cooling down the final 15 minutes and stretching out afterwards.
        SWIM 0:30
        Today's swim is mellow, with some technique drills. Work on perfecting your stroke during the Drills set
        WARM UP
        500 easy Swim
        DRILLS
        10 X 100 (25 Left arm - 25 Rt arm - 50 Swim) with :10 rest;
        COOL DOWN
        6 x 50 recovery non-free
        DAILY TOTAL: 5:45
        WEEK-TO-DATE: 13:15
        Sunday
        RUN 1:30
        After 15:00 of warming up, hold your HR at 70-75% until the 1:00 mark. Then bump up your HR into the 75-84% range for 20 minutes before cooling down completely.
        Walk it in the final couple minutes. Then stretch out your calves, glutes and hamstrings.
        BIKE 0:45
        Slightly longer ride this weekend. Keep it all recovery effort -- below 65% -- and spin at 95+rpm in your small chain ring.
        DAILY TOTAL: 2:15
        WEEK-TO-DATE: 15:30

        Publicado por Ironsergio en 21:24 0 comentarios

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        01-06-2009 / 07-06-2009 (Week 11)

        Week 11 (01-06-2009 / 07-06-2009)

        Swim 3:00 - Bike 8:00 - Run 4:30 -- Total: 15:30

        This will be another short week -- same durations as last week, but the weekends are longer. Next week will be equally short as well. This is to give your body a break from the miles you put in earlier in the summer. Don't deviate from the program.

        Monday

        Have a great day off!

        Tuesday
        The bike intervals will be done at the same intensity, but the repeats will be shorter and there will be more of them.

        SWIM 0:45
        WARM UP
        400 Swim - 200 Kick - 200 Choice
        MAIN SET
        6 x 200 @ 70-90+% with :20-:30 rest
        #1 & 4 Swim
        #2 & 5 Pull (optional)
        #3 & 6 Swim
        Within each 200, increase your effort every 50 from 70+% to 90+%. The last 50 of each 200 should be at or just faster than race pace.
        COOL DOWN
        400 Pull @ 70%; perfect technique
        BIKE 1:15
        15:00 getting your HR up to 70% -- straight into
        5 x 20 sec fast spinning (100+ rpm cadence) w/40 sec recovery spin @90 rpm; then spin easy for several minutes
        MAIN SET
        Hit each repeat hard from the beginning, but be sure to finish each repeat strong too. Try to keep your effort and speed consistent throughout the set.
        Do 3 sets of the following:
        12:00 @ 84-92%
        4:00 easy spin at 60-65%
        Work on keeping your upper body and breathing relaxed. Avoid strangling your aero bars.
        COOL DOWN
        After the third hard repeat, shift into your small chain ring and pedal at 100+rpm. Allow your HR to fall under 60%.
        DAILY TOTAL: 2:00
        Wednesday
        RUN 1:15
        15:00 warm up jog, allowing your body to slowly get up to 65-70% by the end.
        Then do 3 sets of:
        10:00 @ 75%
        5:00 @ 65-70%
        There should be a definite change in your pace from the longer repeats to the short and back into the long ones. Keep your upper body and breathing relaxed. And keep your stride rate at 90-95.
        Cooldown to 1:15 by brining your HR below 60% with atleast 5:00 left.
        BIKE 1:30
        WARM UP
        15:00 spinning @90-95rpm
        - get your HR up to 60% in the first 10:00 and closer to 70% by 15:00
        MAIN SET
        3 x 18:00 @ 75% with 4:00 @ 65-70% between repeats.
        Hold 90-95rpm throughout the set. Choose gears that allow you to pedal fairly easily instead of having to exert too much effort to keep your cadence up.
        This is the major difference in pedaling between shorter races and Ultra races. In shorter ones, the idea is to constantly maximize your effort. In Ultra races, the idea is to get as much speed as you can with as little effort exerted as possible.
        COOL DOWN
        Spin easy in your small chain ring @95+rpm,

        allowing your HR to return to 50% for the final few minutes.
        DAILY TOTAL: 2:45
        WEEK-TO-DATE: 4:45
        Thursday
        SWIM 1:00
        WARM UP
        9 x 100, alternate 100 Swim - 100 Kick - 100 Pull; increase your effort in each set of 3 x 100
        MAIN SET
        3 sets of the following:
        10 x 50 w/:05 rest
        200 (or 150) easy on 4:00
        Get your time for every 50 and add them up for a timed 500. Try to make your times faster on set #2 and #3. Start set #1 at your race pace.
        Try to hold your 50s even. If your times drop off, it's because you started out too fast.
        COOL DOWN
        4 x 100 total recovery below 60%
        RUN 1:05
        We're going to keep the repeats short with minimal rest, so you can build some final strength and speed.
        15:00 easy jog, gradually raising your HR to 70%
        - finish with 1-2 laps of accelerated running down the straightaways to get you ready for the main set:
        16 sets of the following:
        400m (1:45) @ 80-85% (final four up to 92%)
        100m (:30) @ 65% easy jog
        The key is to keep your effort and times for the 400s (if done at the track) as consistent as possible. The effort should feel similar to that of a fresh marathon pace (not at the end of an Ironman).
        Pick up your pace the last four repeats, making each one faster so the last one is nearly all out but still very much controlled. You should finish feeling like you could have done 1-2 more repeats as fast as you complete #16.
        Cooldown by jogging below 60% to the end. Walk it in the final couple of minutes and stretch out the calves, glutes and hamstrings.
        DAILY TOTAL: 2:05
        WEEK-TO-DATE: 6:50
        Friday
        Last day devoted mostly to IM work.
        SWIM 0:45
        WARM UP
        200 Swim - 200 Kick - 200 Pull - 200 Swim
        MAIN SET
        6 x 100 IM w/:15 rest
        on #1, 3, 5 sprint the 25 fly and breast;
        on #2, 4, 6 sprint the 25 back and free;
        the other 25s are easy.
        COOL DOWN
        400 Pull @ 70%; work on perfect technique and keep your stroke count even the whole way
        DAILY TOTAL: 0:45
        WEEK-TO-DATE: 7:35

        Weekend Note:

        The long ride and run have gone back up in time this weekend. We need to keep your body in touch with the long efforts you'll be putting it through on race day, but without having you be out there all day long. This weekend's workouts are a perfect compromise.

        Next week the run will get shorter and the ride will stay virtually the same.

        Saturday
        BIKE 4:25
        Keep your effort aerobic. No hard group rides.

        Bike aid stations are usually set 5 miles apart, so work on taking in fluids consistently atleast every 15 minutes. Set your watch to beep every 15 minutes if you can to remind yourself to take in fuel. The less you have to think about during the race the better!
        RUN 0:30
        Brick run right after biking. Push the pace right away at a pace slightly faster than what you want to run your marathon at. Your HR should not exceed 85%.
        Run the whole 30:00 at this pace. Then finish up by walking for atleast 10 minutes and stretching out afterwards.
        SWIM 0:30
        Today's swim is mellow, with some technique drills. Work on perfecting your stroke during the Drills set
        WARM UP
        10 x 50 Swim w/:10 rest; increase your effort every two 50s up to 80% on the last two.
        DRILLS
        10 X 100 (25 Left arm - 25 Swim - 25 Rt arm - 25 Swim) with :10 rest;
        COOL DOWN
        300 total recovery; your choice
        DAILY TOTAL: 5:25
        WEEK-TO-DATE: 13:00
        Sunday
        RUN 1:45
        After 15:00 of warming up, hold your HR at 70-75% until the 1:10 mark. Then bump up your HR into the 75-84% range for 20 minutes before cooling down completely.
        By speeding up the last several miles at the end of a long run, you're teaching your body to push harder when it's already tired. If the 20:00 at 75-84% are comfortable, then you're making great progress towards a great marathon.
        Walk it in the final couple minutes. Then stretch out your calves, glutes and hamstrings.
        BIKE 0:45
        Keep your HR below 65% and spin in your small chain ring @ 95+rpm. Try to do this right after running to flush out the legs.
        DAILY TOTAL: 2:30
        WEEK-TO-DATE: 15:30

        Publicado por Ironsergio en 21:23 0 comentarios

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        25-05-2009 / 31-05-2009 (Week 10)

        Week 10 (25-05-2009 / 31-05-2009)

        Swim 3:00 - Bike 8:00 - Run 4:30 -- Total: 15:30

        This will be a recovery week. There will still be some hard work to be done, but this shortened week will really help your body absorb the work you've put in the past several weeks.

        Monday

        Have a great day off!

        Tuesday
        We're easing back on the intensity, back into the 84-92% range for rides. This will put the finishing touches on your Ironman prep.

        SWIM 0:45
        WARM UP
        800 Swim (every 4th 25 is IM Order);
        so the last lap of the first 100 is fly; the last lap of the second 100 is back; etc.
        MAIN SET
        3 x 400 @ 70-80% with :30 rest
        #1 Swim
        #2 Pull
        #3 Swim
        COOL DOWN
        8 x 50 w/:10 total recovery
        BIKE 1:25
        20:00 getting your HR up to 70% -- straight into
        5 x 20 sec fast spinning (100+ rpm cadence) w/40 sec recovery spin @90 rpm; then spin easy for several minutes
        MAIN SET
        Build up your effort within each repeat. Start at the bottom of the HR range and work your way towards the top for the last several minutes.
        2 x 20:00 @ 84-92% with 15:00 easy spinning between the two repeats.
        Work on keeping your upper body and breathing relaxed. If your abdomen is tight, then you won't expel all your air, which will lead to trapped CO2 and the dreaded "Side Stitches."
        COOL DOWN
        After the second hard repeat, shift into your small chain ring and pedal at 100+rpm. Allow your HR to fall under 60%.
        DAILY TOTAL: 2:10
        Wednesday
        RUN 1:15
        15:00 warm up jog, allowing your body to slowly get up to 65-70% by the end.
        Then hold your HR at 70-75% for 45 minutes before cooling down the final 15:00. During the cooldown, keep your HR below 65% and finish up below 55%.
        BIKE 2:00
        WARM UP
        15:00 spinning @90-95rpm
        - get your HR up to 60% in the first 10:00 and closer to 70% by 15:00
        DRILLS
        6 x 3:00 VG Set
        MAIN SET
        2 x 30:00 @ 70-75% with 10:00 @ 65% between repeats.
        Hold 90-95rpm cadence throughout, and switch gears every several minutes to change the emphasis on your legs.
        COOL DOWN
        Spin easy in your small chain ring @95+rpm,

        allowing your HR to return to 50% for the final few minutes.
        DAILY TOTAL: 3:15
        WEEK-TO-DATE: 5:25
        Thursday
        SWIM 1:00
        WARM UP
        6 x 125 done as (50 Swim - 50 Kick - 25 IM order) with :10 rest
        MAIN SET
        8 x 225 with :20-30 rest
        descend 1-4, 5-8 from 70-80%.
        Swim the first set, Pull (Paddles ok) the second set
        COOL DOWN
        3 x 100 total recovery below 60%
        RUN 1:05
        We're slowing the pace down a notch, but don't be mistaken, this speed work will definitely get you strong and fast for your Ultra race.
        15:00 easy jog, gradually raising your HR to 70%
        - finish with 1-2 laps of accelerated running down the straightaways to get you ready for the main set:
        3 sets of the following:
        400m @ 80-85%
        800m @ 85-90%
        800m @ 80-85%
        400m @ 85-90%
        800m easy jog
        The only recovery is at the end of every set, so you are completing 2400m straight of fast running before jogging for recovery.
        Jog easy @60% or below to the end -- walk backwards to stretch out yout calves and hamstrings the last 2-3:00 to complete your cool down.
        DAILY TOTAL: 2:05
        WEEK-TO-DATE: 7:30
        Friday
        More IM work today.
        SWIM 0:45
        WARM UP
        200 Swim - 200 Kick - 200 Pull - 200 Swim
        MAIN SET
        24 x 25 with :10 rest
        in groups of 4, do
        25 fast
        25 easy
        25 Kick moderate
        25 fast IM order
        COOL DOWN
        600 Pull
        - keep your HR @ 70% and work on perfect technique
        DAILY TOTAL: 0:45
        WEEK-TO-DATE: 8:15

        Weekend Note:

        Big reduction in hours this weekend. Last weekend was a monster, so your body will love you after this one! Take the extra time away from training and have some good fun and R&R!!

        Saturday
        BIKE 3:30
        Even though this ride is a lot shorter than last weekend, do not put in extra effort. Keeping your effort aerobic is crucial to the recovery process.

        No hard group rides. We want you feeling like a spring chicken come Monday!

        RUN 0:45
        Sandwiched between a 15:00 warmup and 15:00 cooldown (both below 70%), complete 10 x (:20 strides with 1:10 easy jog); stay light on your feet and keep your upper body relaxed.
        SWIM 0:30
        WARM UP
        400 Swim
        MAIN SET
        10 X 100 (25 Kick - 25 Left arm - 25 Right arm - 25 Build up Swim) with :10 rest;
        Build up the 25 swims to a little faster than race pace.
        COOL DOWN
        6 x 50 total recovery; your choice
        DAILY TOTAL: 4:45
        WEEK-TO-DATE: 13:00
        Sunday
        RUN 1:30
        After 15:00 of warming up, hold your HR at 70-75% until the 1:00 mark. Then bump up your HR into the 75-84% range for 15 minutes before cooling down completely. Walk it in the final couple minutes.
        BIKE 1:00
        Keep your HR below 65% and spin in your small chain ring @ 95+rpm. Completing this ride adds the finishing touches to the recovery week. Your legs should be fresh and ready to go next week.
        DAILY TOTAL: 2:30
        WEEK-TO-DATE: 15:30

        Publicado por Ironsergio en 21:22 0 comentarios

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        18-05-2009 / 24-05-2009(Week 9)

        Week 9 (18-05-2009 / 24-05-2009)

        Swim 3:00 - Bike 10:00 - Run 6:00 -- Total: 19:00
        Monday

        Enjoy your day off doing something you don't normally do with the extra time, something totally unrelated to triathlon.

        Tuesday
        If you have a choice, do the workout of the sport in which you need the most help first. If you're a strong swimmer, do the bike workout first, or visa versa. Keep this in mind every day of the week.

        Work on your weaknesses when you are most fresh and they will more quickly become your strengths!

        SWIM 0:45
        WARM UP
        300 Swim - 200 Kick - 300 Pull
        MAIN SET
        30 x 50 w/10 sec rest, as follows:
        #1-10: gradually descend from 75% to 85% by #10
        #11-18: 25 Kick - 25 sprint
        #19-30: race pace -- each one @90+%
        COOL DOWN
        400 Pull @60-70%
        BIKE 1:30
        20:00 getting your HR up to 70% -- straight into
        5 x 20 sec fast spinning (100+ rpm cadence) w/40 sec recovery spin @90 rpm; then spin easy for several minutes
        MAIN SET
        Today's set is a simple variation of last week's. Greg LeMond used the 3 x 5:00 set often to increase his power output on the bike; I'm altering it for you to add spice to the routine.
        One time through the following set. All the hard repeats are done @ 92+% with an equal amount of recovery time @ 50-60%
        5:00 fast/5:00 easy
        4:00 fast/4:00 easy
        3:00 fast/3:00 easy
        2:00 fast/2:00 easy
        1:00 fast/1:00 easy
        You'll have to put more effort into each repeat to get your HR above 92%, so be aggressive while staying relaxed.
        COOL DOWN
        After the 1:00 easy, hold your HR at 70-75% for 25:00 before gradually slowing down to 60% with 10:00 left, and finally below 50% by the end.
        DAILY TOTAL: 2:15
        Wednesday
        RUN 1:25
        15:00 warm up jog, allowing your body to slowly get up to 65-70% by the end.
        Your legs may be a little heavy from yesterday, so allow yourself time to loosen up. Try to stay light on your feet.
        After warming up, do 11 cycles of the following:
        4:00 @ 75%/1:00 relaxed @ 65%

        Then cooldown below 65% for the remainder
        BIKE 2:15
        WARM UP
        20:00 spinning @90-95rpm
        - get your HR up to 60% in the first 10:00 and closer to 70% by 20:00
        DRILLS
        These drills may get tedious, but they are essential for improving your pedaling efficiency. A little work goes a long way!
        6 x 3:00 Isolated Leg Training w/30 sec recovery after each
        MAIN SET
        All repeats done at 70-75%:
        20:00
        16:00
        12:00
        8:00
        4:00
        Spin easy for 4:00 @ 65% after each repeat.
        Hold 90-95rpm cadence throughout, and switch gears every several minutes to change the emphasis on your legs.
        COOL DOWN
        Slightly extended cooldown today. Spin easy in your small chain ring @95+rpm,

        allowing your HR to return to 50% for the final few minutes.
        DAILY TOTAL: 3:40
        WEEK-TO-DATE: 5:55
        Thursday
        SWIM 1:00
        WARM UP
        400 Swim - 300 Pull - 200 IM - 100 Kick
        MAIN SET
        2 sets of the following:
        350 @75%
        300 @80%
        250 @85+%
        Swim the first set, Pull (Paddles ok) the second set
        COOL DOWN
        6 x 50 easy w/10 sec rest
        RUN 1:05
        Today's is another ladder set. As the repeats get shorter, increase your effort so you're running at a faster pace.
        15:00 easy jog, gradually raising your HR to 70%
        - finish with 1-2 laps of accelerated running down the straightaways to get you ready for the main set:
        One time through the following set (@ 88-95%):
        2000m
        1600m
        1200m
        800m
        400m
        jog easy for 3:00 after each hard repeat
        Avoid starting out too fast on the 2000 -- you want to feel a definite increase in your effort and pace during the first three repeats. The 800 and 400 should be pretty challenging and harder to increase your speed on.
        Jog easy @60% or below to the end -- walk backwards to stretch out yout calves and hamstrings the last 2-3:00 to complete your cool down.
        DAILY TOTAL: 2:05
        WEEK-TO-DATE: 8:00
        Friday
        More IM work today.
        SWIM 0:45
        WARM UP
        400 Swim - 200 Kick - 2 x 100 IM -- continuous
        DRILLS
        12 x (50 Side Kick - 25 Swim) w/10 sec rest after each
        - remember to take three strokes when you switch from one side to the other
        COOL DOWN
        600 Swim
        - keep your HR under 70%, lowering the intensity to 60% by the end
        DAILY TOTAL: 0:45
        WEEK-TO-DATE: 8:45

        Weekend Note:

        There's a lot of meat on this weekend, so go into it smart and mentally prepared for the tasks at hand.

        Conquering long weekends like this one will do wonders for your confidence and your fitness going into your Ironman race.

        Saturday
        BIKE 5:15
        Try to keep your stops to a minimum and definitely keep the amount of time you spend at your stops to a bare minimum. Try to simulate your race experience as much as possible. Finish the ride with some energy to spare -- you'll need it tomorrow!

        RUN 0:45
        Quick transition from your bike to the run, then get your HR above 80% quickly. The bulk of this run -- at least 25:00 -- should be between 80-88%
        Finish your run with 10:00 of light jogging, bringing your HR under 60% by the end. Walk 2-3:00 to complete the cool down process.
        SWIM 0:30
        This can be put in either first thing in the day -- to simulate the order in a triathlon -- or last in the day, to enable a more complete recovery.
        800 warmup swim, gradually getting your HR from 60-70%
        If you're doing this workout first, then reverse the intensities
        (65-70-75-80%) and have a quick transition to your bike:
        400 @80% - 300 @75% - 200 @70% - 100 @65%
        DAILY TOTAL: 6:30
        WEEK-TO-DATE: 15:15
        Sunday
        RUN 1:45
        Steady endurance effort, keeping your HR between 70-75% throughout the bulk of the run. Hold your effort and pace to the very end.
        BIKE 1:00
        RUN 0:45
        Bolt out the door at 75% and establish a comfortable stride as soon as you can. At 10:00, pick up the pace to 80-84% for 20 minutes. The cooldown below 65% for the final 15:00. Walk it in the final couple minutes.

        Be sure to stretch out very well afterwards and top off your tank with some good food and lots of liquids! Great job this week!!

        DAILY TOTAL: 3:45
        WEEK-TO-DATE: 19:00

        Publicado por Ironsergio en 21:21 0 comentarios

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        11-05-2009 / 17-05-2009 (Week 8)

        Week 8 (11-05-2009 / 17-05-2009)

        Swim 3:00 - Bike 8:45 - Run 5:15 -- Total: 17:00
        Monday

        Total recovery day -- relax, recover, stretch out, and enjoy...

        Tuesday

        SWIM 0:45
        WARM UP
        300 Swim - 200 IM - 100 Kick

        MAIN SET
        10 x 150 @ 85% with :15 rest
        work on keeping your pace and HR even, so try to avoid starting out too fast. Also, keep your stroke count even during the entire set.
        COOL DOWN
        8 x 25 Choice, below 60%
        BIKE 1:25
        15:00 getting your HR up to 70% straight into
        5 x 20 sec fast spinning (100+ rpm cadence) w/40 sec recovery spin @90 rpm; then spin easy for several minutes
        MAIN SET
        We're adding higher intensity speed work to the mix this cycle. A great Ironman performance come s from the proper balance between endurance and speed work.
        12:00 @ 84-92%/9:00 @ 88-92%/6:00 @ 90-95%/3:00 @ 92+% with 3:00 easy spinning after each repeat.
        Try to stay relaxed while giving each repeat your full effort. Don't strangle your bike or grind your teeth to dust! The more relaxed you are the faster you will go.
        COOL DOWN
        After the last 3:00 easy, hold your HR at 70-75% for 10:00 before gradually slowing down to 60% with 10:00 left, and finally below 50% by the end.
        DAILY TOTAL: 2:10
        Wednesday
        Keep the effort under control today -- you had a hard day yesterday and will have another hard session tomorrow.
        RUN 1:15
        20:00 warm up jog, allowing your body to slowly get up to 60-65%
        1 x 40:00 steady tempo run @70-75%
        - focus on holding proper running form
        Bring your HR back down gradually, to 60% with 10:00 remaining down to 50% by the end.
        BIKE 1:40
        WARM UP
        10:00 spinning @90-95rpm
        DRILLS
        4 x 3:00 Isolated Leg Training w/30 sec recovery after each
        MAIN SET
        We're putting more emphasis on longer efforts at the higher end aerobic zone to better prepare you for the long bike effort of an Ironman.
        2 x 30:00 @75% w/5:00 easy spinning between repeats- hold 90-95rpm cadence throughout
        COOL DOWN
        Spin easy (small chain ring) @95rpm,

        allowing your HR to return to 50% for the final few minutes.
        DAILY TOTAL: 2:55
        WEEK-TO-DATE: 5:05
        Thursday
        SWIM 1:00
        WARM UP
        4 x 200 Choice, descend from 50-75% with :20 rest
        MAIN SET
        You'll be changing gears during this set, so concentrate on staying relaxed as the lactate builds up in your muscles.
        3 sets of: 300 @ 80%/200 @ 85%/100 @ 90%; :30 rest after each interval. No added rest between sets.
        COOL DOWN
        10 x 50 nice and easy below 60%
        your choice of strokes or drills.
        RUN 1:10
        Back on the track this week.
        15:00 easy jog, gradually raising your HR to 70%
        - finish with 1-2 laps of accelerated running down the straightaways to get you ready for the main set:
        Today's workout should be fun. It's a fancy fartlek workout that's really good for building speed and strength. Should be a hard but nice change of pace. No pun intended!
        2 sets of the following, with (200m / 60 sec) easy after each one:
        (All at 88-92%):
        - 1000 (2-1/2 laps of a standard track)
        - 600 (1-1/2 laps)
        - 800 (2 laps)
        - 200 (1/2 lap)
        -- take an extra 800m in between the sets
        The fast running adds up to 2600m and should be done in the 88-95% range, so do it as fast as you can while making sure you don't burn out your engine prematurely. Each set should be the same or the second should get slightly faster. If your times get slower, then you started the set too fast. Jog the easy 200s and the 800 at a consistent pace below 65% -- don't allow these to slow down as you get more tired. Have fun!
        DAILY TOTAL: 2:10
        WEEK-TO-DATE: 7:15
        Friday
        SWIM 0:45
        WARM UP
        6 x 100 alt Swim-Kick-Pull; second set of 3x100 faster than the first
        MAIN SET
        8-10 x 100 IM @ 75-90% with :15 rest ; increase your effort as the set progresses.
        COOL DOWN
        6 x 100 (25 Kick - 25 rt arm - 25 lft arm - 25 perfect technique) with :10 rest
        BIKE 0:50
        WARM UP
        10:00 spinning @95rpm gradually raising your HR up to 65-70%
        DRILLS
        6 x 3:00 Isolated Leg Training w/30 sec recovery after each
        Continue spinning @65-70% intensity & 90-95rpm cadence
        Bring your HR down under 50% by the end.
        DAILY TOTAL: 1:35
        WEEK-TO-DATE: 8:50

        Weekend Note:

        We've had a lot of questions about what intensities these weekend workouts need to be at since we don't offer set parameters. The goal is to push yourself as hard as you can while staying aerobic -- below 84% for sure and under 75% as much as possible. The most important aspect is simply putting in the time so that your body feels the duration of an Ultra distance race is no big deal (though the effort you put in might be!).

        Saturday
        BIKE 4:00
        Feel free to mix it up on a group ride if you have that option, just make sure you keep your ego in check and keep your race day goals in perspective if the pace gets too fast for you to keep your HR down.

        If you're stuck without being able to ride outdoors, then pick an "indoor alternative" from a previous week.

        RUN 0:50
        Quick transition from your bike to the run, then get your HR above 80% quickly. The bulk of this run -- at least 25:00 -- should be between 80-88%
        Finish your run with 10:00 of light jogging, bringing your HR under 60% by the end. Walk 2-3:00 to complete the cool down process.
        SWIM 0:30
        This can be put in either first thing in the day -- to simulate the order in a triathlon -- or last in the day, to enable a more complete recovery.
        800 warmup swim, gradually getting your HR from 60-70%
        If you're doing this workout first, then reverse the intensities
        (65-70-75-80%) and have a quick transition to your bike:
        400 @80% - 300 @75% - 200 @70% - 100 @65%
        DAILY TOTAL: 5:20
        WEEK-TO-DATE: 14:10
        Sunday
        RUN 2:00
        Steady endurance effort, keeping your HR between 70-75% throughout the bulk of the run. At the 1:30 mark, bump up your effort to 80-84% for 20 minutes before cooling down the final 10:00.
        BIKE 0:50
        Immediately after the run, @60-65% and 95+rpm. Stay in your small chainring to keep as much stress of the legs as possible.

        Tomorrow's a recovery day --you earned it -- great job!
        DAILY TOTAL: 2:50
        WEEK-TO-DATE: 17:00

        Publicado por Ironsergio en 21:20 0 comentarios

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        04-05-2009 / 10-05-2009 (Week 7)

        Week 7 (04-05-2009 / 10-05-2009)

        Swim 3:00 - Bike 9:20 - Run 6:00 -- Total: 18:20

        We're continuing with higher intensity intervals on the key workout days during the week. This added speed and tolerance for lactic acid buildup will come in handy when it comes time for your key Ironman race.

        Keep up the good work!
        Monday

        Total day off -- you've earned it, so kick your feet up and enjoy it!

        Tuesday

        SWIM 0:45
        WARM UP
        600 Swim (every 4th 25 Build-up IM order -- no free on build up 25s)

        MAIN SET
        2 x 800 w/1:00 recovery between repeats
        #1 @75-80%, Pull with perfect technique
        #2 400@75-80% - 400 @80-85%, keep stroke count even during entire 800
        COOL DOWN
        200 Choice, below 60%
        BIKE 1:20
        15:00 getting your HR up to 60% -- straight into
        5 x 20 sec fast spinning (100+ rpm cadence) w/40 sec recovery spin @90 rpm
        MAIN SET
        We're bumping up the overall intensity of the Tuesday bike sessions for the next couple cycles before pulling the throttle back. The durations will get shorter as the intensity gets higher.
        4 x 7:00 @ 85-95% with 3:00 easy spin between
        Build up each 7:00 repeat within the zone. As the set progresses, spend more time above 90% within each repeat.
        COOL DOWN
        Continue spinning @~100 rpm, bringing your HR back down gradually to 60% with 5:00 left, and finally below 50% by the end.
        DAILY TOTAL: 2:05
        Wednesday
        RUN 1:30
        20:00 warm up jog, allowing your body to slowly get up to 65-70% by the end.
        As you fatigue, keep your upper body relaxed and your posture perfect.
        Relaxed chest and breathing.
        4 x 12:00 steady tempo run @70-75% w/3:00 recovery @60-65% in between
        Bring your HR back down to 60% with 5:00 remaining & 50% by the end.
        BIKE 2:00
        WARM UP
        20:00 spinning @90-95rpm
        - get your HR up to 60% in the first 12-15:00 and closer to 70% by 20:00
        DRILLS
        These drills are designed to help smooth your pedal stroke for greater efficiency:
        6 x 3:00 Isolated Leg Training w/30 sec recovery after each
        MAIN SET
        3 x 20:00 @75% w/3:00 easy spinning @60-70%
        - hold 90-95rpm cadence throughout, and shift through several gears
        to change the stress on your legs to keep them fresher
        COOL DOWN
        Spin easy in your small chain ring @95+rpm,

        allowing your HR to return to 50% for the final few minutes.
        DAILY TOTAL: 3:30
        WEEK-TO-DATE: 5:35
        Thursday
        SWIM 1:00
        WARM UP
        400 Swim - 200 IM - 200 Choice
        MAIN SET
        Try to keep your stroke count even throughout the set. As you fatigue, concentrate on perfect technique--shoulder roll, tight streamlines off the walls, stretch out stroke in front and finish it back at your hip.
        6 x 300 @ 75-84% w/:30 recovery -- descend 1-3, 4-6
        COOL DOWN
        6 x 100 w/10 sec rest
        - alternate 100IM / 100 Free
        - keep your HR below 70% on IMs and 60% on Freestyles
        RUN 1:15
        Standard track workout format -- use the suggested times only if you can't get to a track.
        20:00 easy jog, gradually raising your HR to 70%
        - finish with 1-2 laps of accelerated running down the straightaways to get you ready for the main set:
        We're working towards more pure speed mixed with endurance. We want you to be getting faster but also becoming able to sustain faster speeds in races. Isn't that what it's all about anyway? This workout is to be done on a trail or bike path. The road is OK too, but running at the track isn't necessary, though it can be done there.
        12 x (2:00 fast/1:00 easy jog)
        Start at a little slower than your 10k effort (about 85-88%) and try to make each repeat slightly faster so that the last few are faster than 5k speed.
        Avoid starting out too fast. If you do, you will burn out and be running more slowly despite the fact that your HR is at 95% or higher. Try to remain consistent on your effort/speed of the recovery jogs. Do them very slowly, but keep them even.
        Jog easy @60% or below to the end -- walk backwards to stretch out yout calves and hamstrings the last 2-3:00 to complete your cool down
        DAILY TOTAL: 2:15
        WEEK-TO-DATE: 7:50
        Friday
        By adding IM work to a swim workout, you will get a lot more out of the time you are puttin in the pool because you'll be working a broader range of muscles and you'll be using them in different ways. By incorporating IM work without increasing your time in the pool, your swimming will improve.
        SWIM 0:45
        WARM UP
        400 easy swim
        MAIN SET
        4 sets of the following:
        150 IM (no free) @80-85% w/:15 rest
        100 FR @90% w/:15 rest
        50 IM order @90+% w/1:15 rest; go right into next set
        COOL DOWN
        600 Pull @ 60-70%; perfect technique

        RUN 0:30
        Do this run at night if you can, so that there is as much time as possible between it and yesterday's track session.
        Keep your HR below 65% -- total recovery
        DAILY TOTAL: 1:15
        WEEK-TO-DATE: 9:05

        Weekend Note:

        You can choose to do the swim right before biking as a prep for the first transition at your Ironman race, or you can do it afterwards to serve as a recovery as sorts. Whatever works out best for your schedule.

        It's best to ride outdoors, even if the weather is suspect. That way, you will be used to varying conditions which you will more than likely encounter on race day.

        Saturday, 7/5
        BIKE 5:15
        These rides are the perfect time to experiment with different fueling options, whether they be different products or different intervals between taking in your calories. Try to work out all the glitches and nail down what works best for you so you go into your race with the utmost confidence.
        SWIM 0:30
        WARM UP
        10 x 75 (50 Swim - 25 Kick) w/:10 recovery
        MAIN SET
        20 x 25 alt (25 fast with 25 moderate) w/:10 rest
        COOL DOWN
        300 easy recovery Swim
        DAILY TOTAL: 5:45
        WEEK-TO-DATE: 14:50
        Sunday, 7/6
        RUN 1:45
        After 15:00 of warming up, settle into a pace between 65-75%. Be consistent and be sure to leave some energy for the rest of the workout. At 1:25, bump up the intensity to 80% for the last 20 minutes.
        BIKE 0:45
        Immediately after the run @ 75%. Quick transitions at both ends of the ride.
        RUN 1:00
        Get into your pace right away at 70-75% and hold it there for the first 30 minutes, then bump it up to 80-85% for 15 minutes before warming down the final 15 minutes.
        DAILY TOTAL: 3:30
        WEEK-TO-DATE: 18:20

        Publicado por Ironsergio en 21:19 0 comentarios

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        27-04-2009 / 03-05-2009 (Week 6)

        Week 6 (27-04-2009 / 03-05-2009)

        Swim 3:00 - Bike 9:50 - Run 5:10 -- Total: 17:00
        Monday

        Total recovery day -- relax, recover, stretch out, and enjoy...

        Tuesday

        SWIM 0:45
        WARM UP
        400 Swim, 200 Kick, 300 Pull
        MAIN SET
        4 x 400 @75-85% w/30 sec rest
        - every 4th length Choice
        COOL DOWN
        200 @under 60%
        BIKE 1:30
        20:00 gearing pyramid as follows:
        - 4:00 in easy gear @50%
        - 6:00 in next harder gear @55-60%
        - 6:00 in next gear @60-70%
        - 4:00 up one more gear @75%
        MAIN SET
        3 x (6.2mi / 10km / 17:00) as follows:
        - #1 @75%, followed by 3:00 recovery spin
        - #2 @84-92%, followed by 10:00 recovery spin
        - #3 @84-92% -- go straight into the cool down:
        COOL DOWN
        Continue spinning, bringing your HR down slowly until it's under 50% by the end
        DAILY TOTAL: 2:15
        Wednesday
        Today's total is three hours -- the maximum that we'll ever ask you to do on a weekday -- and you'll need to keep your focus on making it through as easily as possible.
        Remember, high training volume = low training intensity!
        RUN 1:15
        15:00 warm up jog, allowing your body to slowly get up to 60-65%
        4 x 7:00 steady tempo runs @70-75% w/3:00 @60-70% after each
        - focus on holding proper running form
        Bring your HR back down gradually, to 60% with 5:00 remaining down to 50% by the end.
        BIKE 1:45
        WARM UP
        20:00 spinning @90-95rpm
        DRILLS
        2 x 3:00 Isolated Leg Training w/30 sec recovery after each
        3 x 4:30 Variable Gearing ("VG") set w/30 sec recovery spin after each
        - each repeat goes 3 x thru the following:
        - 40 sec in moderate gear @95-100 rpm
        - 20 sec in easy gear @110-115 rpm
        - 30 sec in hard gear @85-90 rpm
        repeat the following:
        2 x 3:00 Isolated Leg Training w/30 sec recovery after each
        MAIN SET
        2 x (6.2mi / 10km / 18:00) @75% w/2:00 sec easy spinning
        - hold 90-95rpm cadence throughout
        COOL DOWN
        15:00 easy spin (small chain ring) @95rpm,

        allowing your HR to return to 50% for the final few minutes.
        DAILY TOTAL: 3:00
        WEEK-TO-DATE: 5:15
        Thursday
        SWIM 1:00
        WARM UP
        400 Swim - 200 Kick - 200 IM
        MAIN SET
        8 x 250 w/30 sec rest
        (Alternate set: 8 x 200 w/30)
        - descend 1-4, 5-8
        - the first one in each set of 4 should be @75%; the last one at race pace
        COOL DOWN
        600 Pull, long and relaxed
        RUN 1:05
        As usual, this session is designed to be done at a track. The durations are included in case you need to run on the road instead.
        15:00 easy jog, gradually raising your HR to 70%
        This first intermediate set is designed to elevate your HR for the main set:
        4 x In & Out (100 / 20 sec) -- 800 total
        The main set is designed to get your HR elevated relatively quickly and then held in the suggested zone for the entire period -- the rest intervals will only be enough to allow you to catch your breath, not fully recover.
        3 sets of:
        4 x (400 / 1:45) @84-92% w/(100 / :30) easy jog after each
        - take an additional (800 / 4:00) between sets
        Jog easy @60% or below to the end
        DAILY TOTAL: 2:05
        WEEK-TO-DATE: 7:20
        Friday
        SWIM 0:45
        WARM UP
        400 Swim - 200 Kick - 200 IM
        MAIN SET
        2 sets of
        (5 x 150 @75-80% w/30 sec rest); w/1:00 btwn sets
        - set #1 is Swim; #2 is Pull
        (ALTERNATE SET: 2 sets of 4 x 150)
        COOL DOWN
        200 easy swim
        BIKE 1:00
        This is an easy recovery workout designed to give you some relief before the long weekend. If you're dragging and need some additional recovery, feel free to skip this one -- but make up for it tomorrow!
        WARM UP
        20:00 spinning @95rpm gradually raising your HR up to 65-70%
        DRILLS
        3 x 3:00 Isolated Leg Training w/30 sec recovery after each
        Continue spinning @65-70% intensity & 90-95rpm cadence
        Bring your HR down under 50% by the end.
        DAILY TOTAL: 1:45
        WEEK-TO-DATE: 9:05
        Saturday
        This is one of the epic "Iron Days" that you'll have prior to your race, to instill confidence that your body, your equipment, and your fueling strategies are going to be where you need them to get through your big day. Approach this weekend as one big challenge, and have fun with it!
        SWIM 0:30
        This can be put in either first thing in the day -- to simulate the order in a triathlon -- or last in the day, to enable a more complete recovery. And, if you're completely shot, you can also skip this entirely (believe me, I've been there!).
        800 warmup swim, gradually getting your HR from 60-70%
        If you're doing this workout last, then reverse the intensities
        (80-75-70-65%)
        400 @65% - 300 @70% - 200 @75% - 100 @80%
        BIKE 4:35
        Get psyched, be prepared, bring along enough spare tires, and test out your fueling strategies here. I've always found it more realistic and manageable (though mentally challenging) to break this kind of ride into multiple loops, with each one ending back at the house, to help simulate an aid station -- more like the "turnaround point"!

        If the weather is awful today, then feel free to switch the Saturday and Sunday schedules. Get out there and enjoy!

        RUN 0:50
        Remember, the duration is really what counts, and you're all teaching your bodies what they will need to do to keep going and going...
        Again here, plan to have substantial aid available before and during this effort. You're likely dehydrated after your ride (it's much harder to gauge how thirsty you are on the bike), and you'll benefit from your run much more if you approach it slowly and gradually.
        Break this into multiple loops if necessary, and keep going!
        DAILY TOTAL: 5:55
        WEEK-TO-DATE: 14:00
        Sunday, 6/29
        What's in store after yesterday? You can view this as being the "rest of the run" -- or a "bike sandwich" as it's been known to be called. You'll begin with essentially no legs, and slowly you'll find life returning to them. Then you'll hop on your big for an extension of the run, which will hopefully also help circulate the blood and help you feel stronger. And finally, you'll finish with your final "victory lap" to the finish...
        RUN 1:20
        I've found it easiest here to break this into 40 minute segments, preferably as loops that begin and end at the house -- it's sometimes even better if it's broken into one 50-minute and one 30-minute segment following different routes. Keep your HR below 70% throughout, which after yesterday shouldn't be too tough...
        BIKE 1:00
        This can be done on the road for the sake of more scenery, though the intensity (hold it under 70% here as well) will be easier to control indoors.

        If you're inside, break it up as follows:

        3 aerobic intervals @60-70% intensity w/3:00 recovery after each:
        - #1 (8.4mi / 13km / 22:00)
        - #2 (5.6mi / 9km / 17:00)
        - #3 (2.8mi / 5km / 9:00)
        RUN 0:40
        Then it's back outside for your final "victory lap"!
        DAILY TOTAL: 3:00
        WEEK-TO-DATE: 17:00

        Publicado por Ironsergio en 21:18 0 comentarios

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        20-04-2009 / 26-04-2009 (Week 5)

        Week 5 (20-04-2009 / 26-04-2009)

        Swim 2:30 - Bike 6:00 - Run 3:30 -- Total: 12:00

        This is designed to allow recovery during the week with some extended long work on the weekend. Since we've begun to add significant high intensity work -- and will be adding more in the future -- it's important to take some extensive recovery time every 4-6 weeks to enable the body to rebuild completely before progressing further. This week's hard intervals will be shorter and the durations of most of the workouts have been significantly reduced. By the end of the week you should be ready to tackle the weekend, as well as the next cycle.

        Monday

        Total day off -- relax and allow your body to rebuild.
        Remember, rest with as much intensity as you train!

        Tuesday

        SWIM 0:45
        WARM UP
        6 x 150 continuous, alternating Swim (#1 & 4) - Kick (#2 & 5) - Pull (#3 & 6)
        MAIN SET
        3 x 300 w/30 sec recovery
        #1 @80-85%
        #2 @85-90%
        #3 @90+%
        COOL DOWN
        600 Pull @70%
        -- use perfect technique and minimize your stroke count
        BIKE 1:00
        10:00 getting your HR up to 60% -- straight into
        5 x 20 sec fast spinning (100+ rpm cadence) w/40 sec recovery spin @90 rpm
        MAIN SET
        We're going to play around with this set a bit, asking your legs to recruit different muscle fibres by adjusting your cadence in the middle of each repeat. Forcing this adjustment serves two purposes: it simulates real riding more closely, and it helps promote pedaling efficiency. It's tougher, for sure -- have fun with it!
        2 x 10:00 @84-92% w/10:00 @60-70% after each
        each 10:00 repeat should be done as follows:
        - 2:00 @85-90 rpm (hard gear)
        here's where you adjust your gearing (6:00 total)
        - 4 x (30 sec @95-100 rpm -- 10 sec @105-110 rpm -- 50 sec @85-90 rpm)
        - 2:00 @85-90 rpm (hard gear)
        COOL DOWN
        Continue spinning @~100 rpm, bringing your HR back down gradually to 60% with 5:00 left, and finally below 50% by the end.
        DAILY TOTAL: 1:45
        Wednesday
        RUN 0:40
        15:00 warm up jog, allowing your body to slowly get up to 60-65% by the end.
        2 x 7:00 steady tempo run @70-75% intensity w/3:00 recovery jogging @60% in between
        - focus on holding proper running form
        Bring your HR back down to 60% with 5:00 remaining & 50% by the end.
        BIKE 1:00
        WARM UP
        15:00 spinning @90-95rpm
        - get your HR up to 60% in the first 10:00 and closer to 70% by 15:00
        DRILLS
        These drills are designed to help smooth your pedal stroke for greater efficiency:
        2 x 3:00 Isolated Leg Training w/30 sec recovery after each
        MAIN SET
        3 x 7:00 @75% w/2:00 easy spinning - hold 90-95rpm cadence throughout
        COOL DOWN
        10:00 easy spin (small chain ring) @95rpm,

        allowing your HR to return to 50% for the final few minutes.
        DAILY TOTAL: 1:40
        WEEK-TO-DATE: 3:25
        Thursday
        SWIM 1:00
        WARM UP
        800 Swim - every 4th lap Kick
        MAIN SET
        12 x 100 w/15 sec rest
        alternate 2 Swim - 2 Choice - 2 Pull w/Paddles (twice through)
        4 x 75 w/10 sec rest
        - each 75 is (25 moderate freestyle - 25 choice - 25 fast freestyle)
        COOL DOWN
        600 easy swim, minimizing your stroke count
        RUN 0:50
        Standard track workout format -- use the suggested times only if you can't get to a track.
        15:00 easy jog, gradually raising your HR to 70%
        - finish with 1-2 laps of accelerated running down the straightaways to get you ready for the main set:
        This set totals slightly less than 5km and should be done at a relatively high intensity. Challenge yourself to push toward faster times -- this is where progress is made!
        4 x (1200m / 5:00) w/(400m / 2:00) easy jog after each
        - use #1 to elevate your HR up close to 84% by the end
        - #2, 3, & 4 should be hard efforts within the 84-92% AT zone
        Jog easy @60% or below to the end -- walk 2-3:00 to complete your cool down
        DAILY TOTAL: 1:50
        WEEK-TO-DATE: 5:15
        Friday
        SWIM 0:45
        WARM UP
        400 easy swim
        MAIN SET
        3 x 200 (50 Kick - 25 Right Arm - 25 Left Arm - 100 Swim) w/20 sec rest
        - concentrate on maintaining a low stroke count per length
        for the final 100 Swim
        4 x 100 IM w/10 sec rest
        6 x 50 Swim (25 easy - 25 fast) w/5 sec rest
        COOL DOWN
        300 easy swim
        DAILY TOTAL: 0:45
        WEEK-TO-DATE: 6:00

        Weekend Note:

        This is the first "serious" weekend of activity. The optimal layout involves a long ride on Saturday (anywhere from 60-70 miles -- though you shouldn't worry about the total distance covered) and an extended run-bike-run (a "bike sandwich") on Sunday.

        The idea is to offer your body a solid idea of what an extended duration of activity feels like. Ideally these kinds of weekends will begin with a ride that will help you test your fueling strategies (you should stop as little as possible), and finish with a run that puts you solidly in the aerobic zone for an extended period of time. In future training cycles this weekend will get slightly higher in intensity and will even include an extra run on Saturday (we'll even include a short swim once or twice to give you the total triathlon experience). This extension of activity should also be building your confidence that you can complete a full Ironman distance race, if that's what your future goals include.

        You'll notice that we haven't included an indoor alternative for Saturday -- this is because we want you to ride outdoors, if at all possible. If the weather is cold and rainy on Saturday, feel free to switch the two days and try for Sunday; if Sunday's weather is equally unattractive, then go ahead and choose an indoor alternative from a previous weekly schedule.

        The bottom line is that we'd really like you to get outside this weekend, on both days, for an extended "Iron Weekend" of great outdoor training. Have a great time with it!

        Saturday, 6/14
        BIKE 3:30
        You should still be scheduling all of your longer weekend rides outdoors, weather permitting. In fact, if the weather is poor on Saturday and the forecast calls for improved weather on Sunday, then we'd recommend that you switch the two days to enable you to get some long "road time".
        DAILY TOTAL: 3:30
        WEEK-TO-DATE: 9:30
        Sunday, 6/15
        RUN 1:10
        You might find it helpful to mentally break this run into 35:00 chunks. I always find that to be more manageable than a full hour, for some reason, and it helps maintain the focus throughout this longer duration.
        Spend the first 20:00 getting into it, watching your HR slowly get above 60%
        2 x 20:00 @75% w/5:00 @60-65% in between
        BIKE 0:30
        Immediately after the run...hold the intensity @70-75%
        RUN 0:50
        I'm going to ask you to really challenge yourself here -- time to up the tempo and close out your week with a bang. Remember, you've got tomorrow off, so go out there and make this a strong effort.

        You'll be starting with a fast tempo right out of the blocks:
        2 x 15:00 above 80% w/10:00 @60% after each
        DAILY TOTAL: 2:30
        WEEK-TO-DATE: 12:00

        Publicado por Ironsergio en 21:17 0 comentarios

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