Triathletes/Duathletes

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  • kchang77
    kchang77 Posts: 76 Member
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    Sunday:
    Run 70 minute LSD

    Today:
    Lifting and 30 minute run.
  • scott091501
    scott091501 Posts: 1,260 Member
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    Lifting and a recovery ride today
  • dbmata
    dbmata Posts: 12,951 Member
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    Yesterday:
    1.5 hour bike ride in Hr zone 2.

    10 minute warmup.
    Ride baby ride.

    New saddle, much more comfortable than the one it is replacing.
  • Djproulx
    Djproulx Posts: 3,084 Member
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    yesterday: 80 min run outdoors. First time outside in several weeks.
    today: lift this morning, swim clinic tonight.
  • kchang77
    kchang77 Posts: 76 Member
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    Swim:
    WU:
    400

    MS:
    2 x 50's concentrating on streamlined body position off of the walls
    4 x 75 kicking drills
    3 x 100 on 1:40
    2 x 150 (1st 150 w/ tennis balls, 2nd 150 - 50 fingertip drag, 50 swim, 50 fingertip drag/swim alternating every 3 strokes)
    3 x 100 on 1:40
    4 x 75 (slow, moderate, sprint)
    2 x 50's concentrating on streamlined body position off of the walls

    WD:
    100
  • Djproulx
    Djproulx Posts: 3,084 Member
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    Fartlek run today on treadmill: 800/800/400 x 2 sets, plus wu/cd.
  • kchang77
    kchang77 Posts: 76 Member
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    Evening Bike:
    Ericsson - 4 x 8 - minute intervals in the Sweet Spot power range (88-94% FTP) where riders begin with a slightly quicker-than-usual spin for the first 4 minutes, increase their pedal speed for the following 3 minutes, and then spin all-out for the final minute. The rest between intervals is 4 minutes and the workout kicks off with 3 x 2 - minute rounds of ILT (Isolated Leg Training) where riders can train each leg's spin individually.
  • kchang77
    kchang77 Posts: 76 Member
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    75 minute treadmill run.

    15 minute warm-up
    10 x 2 minute hills with full recovery between
    15 minute cool down
  • dbmata
    dbmata Posts: 12,951 Member
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    Last night, 70 minutes

    5 minute warm up
    20 minute Z2 spinning
    30 minutes TT effort (Sufferfest: The Long Scream)
    10 minutes Z2
    5 minute cooldown
  • dbmata
    dbmata Posts: 12,951 Member
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    Another day, another ride. I'm frickin' wiped from this.

    Sufferfest video: The Hunted

    Warm up: 5:00
    Zone 2 spin: 15:00
    Video: The Hunted for 1 hour
    (Video includes 5 hardcore interval sprints at the end, and then a 4 minute cooldown.)
  • scott091501
    scott091501 Posts: 1,260 Member
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    Swim : Descending Drills - Hip & Body Position - 2250 Total

    Planned Duration:1:00:00
    Completed Duration:0:57:22
    Completed Distance:2250 yards
    Calories:669 caloriesWorkout Description:
    1 x 400 Swim
    1 x 300 Pull (buoy at ankles)
    1 x 200 Kick (underwater kick kickboard held out at a distance)
    1 x 100 Drill of your choice
    6 x 150 (50 Dolphin kick on your back, 100 Swim with no walls -- turn before you hit the wall)
    4 x 50 Free (descend stroke count with each 50)
    4 x 50 Single Arm Down / Free Back
    4 x 50 Underwater kick down / Free back
    1 x 150 Cool Down
  • dbmata
    dbmata Posts: 12,951 Member
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    Yesterday, 2.5 hour ride.

    15:00 - warm up, trying to get my heart rate up there.
    2:00:00 - HRZ2 ride
    15:00 - cooldown.

    Watched The Avengers while pedaling away.

    Edit: Forgot to mention my friday ride. It was a grind, an hour or so of hrz2 bs.

    Physically it was fine, mentally? I wanted to shoot myself.
  • Clutha_R
    Clutha_R Posts: 8 Member
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    Hope no one minds me jumping in on this thread but I'm hoping that positing here will help me get more accountable!

    45 min spin for me so far today and traffic allowing I'll also get to a turbo class
  • scott091501
    scott091501 Posts: 1,260 Member
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    Hope no one minds me jumping in on this thread but I'm hoping that positing here will help me get more accountable!

    45 min spin for me so far today and traffic allowing I'll also get to a turbo class

    The more the merrier
  • scott091501
    scott091501 Posts: 1,260 Member
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    1/21/2014
    Bike : Bike - Bike Strength Training - 1:10

    Planned Duration:1:10:00
    Completed Duration:1:05:47
    Calories:932 caloriesWorkout Description:
    Warm up for 20 min at ZR/Z1
    3 x (10 mins in Z2 at 65-75 rpm, 5 min ZR at 95 - 105 rpm)
    Cool down to total ride time at ZR/Z1
    Purpose of this workout is to build bike specific strength through low cadence intervals. This will help will climbing on the bike, accelerating to pass and maintaing speed late in the race.

    1/21/2014
    Run : Run - Z1 Aerobic Base Run - :30

    Planned Duration:0:30:00
    Completed Duration:0:30:00
    Completed Distance:3.11 miles
    Calories:440 caloriesWorkout Description:
    Start at the bottom of Z1. Work your way to the top of Z1 by the end of the run. Work on staying in Z1 (if you are running on hills your HR can go into Z2 -- but not above - and bring it back down as soon as you can). The purpose of this workout is to build your aerobic endurance, so its important that you keep your HR in an aerobic zone.

    1/22/2014
    Run : Run - ZR Recovery Run - :20

    Planned Duration:0:20:00
    Completed Duration:0:20:00
    Completed Distance:1.99 miles
    Calories:293 caloriesWorkout Description:
    Keep your HR in ZR throughout this run.
    The purpose of this run is to get blood to your connective tissues and add some additional easy volume for durability. The purpose is NOT to see how fast you can run in ZR. The goal should be to see how slow you can run.

    1/22/2014
    Swim : Aerobic Paddle Set - 1800 Yards

    Planned Duration:0:35:00
    Completed Duration:0:36:12
    Planned Distance:1800 yards
    Completed Distance:1800 yards
    Calories:422 caloriesWorkout Description:
    1 x 600 with pull buoy
    1 x 600 with pull buoy and paddles
    1 x 600 swim (freestyle)
    These should all be done at Z1 swim pace. The goal is to work on swim endurance and an ealy vertical forearm. Use small paddles for the paddle set -- focus on form not on strength.
  • dbmata
    dbmata Posts: 12,951 Member
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    Friday:
    70 minutes, HRZ 2 ride.
    10 minutes warmup
    55 minutes getting it done, maintained a fairly narrow HR band, between 121 and 133.
    5 minutes cooldown

    Today:
    1:45, HRZ 2 ride.
    15 minutes warmup
    1:25 ride keeping it between 115 and 133
    5 minutes cooldown and a little single leg pedaling.

    This is the end of my easy week. It's all uphill for the next 5-6.
  • scott091501
    scott091501 Posts: 1,260 Member
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    1/27/2014
    Swim : Form and Breath -2300 Total

    Planned Duration:0:45:00
    Completed Duration:0:43:00
    Completed Distance:2300 yards
    Calories:502 caloriesWorkout Description:
    400 warm up w/fins (75 swim/25 kick)
    4x50 pull w/:15 sec rest
    2x200 pull w/:30 rest (steady effort)
    4x75 w/:30 sec rest (kick/fist/swim by 25)
    4x75 w/:30 sec rest (50 free/25non free)
    8x25 w/:30 sec rest (breathing every 7th stroke)
    2x200 swim w/:30 sec rest (Z2 steady effort)
    100 cool down
  • dbmata
    dbmata Posts: 12,951 Member
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    Tuesday (Yesterday)
    One hour or so, high intensity bike trainer session, to the Sufferfest video The Hunted.
    I just started using trainerroad, and it's excellent, good on screen cues to increase or decrease effort, and a good idea of what's coming.

    That video has about a 8-10 minute warm up
    45-50 minutes work session with a 20 minute "climb", grinding a big gear, and some high intensity intervals in an increasing ladder.
    10 minute or so cooldown.

    Today, I did another ride, using trainerroad again to monitor heart rate on screen.
    20 minute warmup, kept it right around 117-120hr
    20 minute high intensity, using the extra shot video from sufferfest
    24 minute cooldown with about 2 minutes of single leg riding to work on stroke.

    After that went and shoveled snow for a half hour, and I'm not even tired. I guess that means this sufferfest stuff is working. :)
  • scott091501
    scott091501 Posts: 1,260 Member
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    1/30/2014
    Bike : Bike - Stacker Down - 1:10

    Planned Duration:1:10:00
    Workout Description:
    Stacker Down (1:10)
    Warm Up:
    10 minute easy
    Main Set:
    9 minutes in strong effort, 75-80 rpms in a big gear/1 minute easy.
    8 minutes in strong effort, 75-80 rpms in a big gear/2 minutes easy.
    7 minutes in strong effort 75-80 rpms in a big gear/3 minutes easy.
    6 minutes in strong effort, 75-80 rpms in a big gear/4 minutes easy.
    5 minutes in strong effort, 75-80 rpms in a big gear/5 minutes easy.
    Cool Down:
    10 minutes easy


    1/30/2014
    Strength : Core for Runners / Triathletes

    Planned Duration:0:25:00
    Workout Description:
    5 minute warm up (running in place, biking, jumping jacks, etc.)
    Side planks 1 minute x 4 each side
    1 minute of mountain climbers
    Reverse planks 1 minute x 4
    1 minute of mountain climbers
    40 lunges each side. Do one leg and then the other
    1 minute of mountain climbers
    Single leg bridging 40 each side
    1 minute of mountain climbers
    Hip hikes 40 each side
    1 minute of mountain climbers
    Pushups 30 times
    1 minute of mountain climbers
    5 – 10 minutes of foam rolling


    30 minute recovery run
  • dbmata
    dbmata Posts: 12,951 Member
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    Damn Scott, you're a beast.

    80 minutes on the kurt today. Today was supposed to be a rest day, I got the schedule wrong.
    10 minute warmup
    HR for work set target was high zone 2, and low zone 3. I kept it there, although I did get about the 150s towards the end of the ride.
    10 minutes in the big ring, target of 75RPM
    20 Minutes big ring, 90-100 RPM
    10 minutes big ring, 75 RPM
    20 Minutes big ring, 90-100 RPM
    10 minute cooldown.

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