David West Side
NOTES FROM CONSULT.
not a ton of volume and long stuff in winter but consistent training.
quality efforts and feels good, at 10k runs and 50k rides.
5-6 workouts a week, and training consistent.
RACES
NJ State – Olympic – 7/27
Buckeye Challenge (Ohio) – 1/2 Iron – 8/24
Westchester – Olympic – 9/21
Montauk – 1/2 Iron – 10/5
IMAZ – 11/23 – AHHHHHH!
swimming: 2500.swims 1-2 times a week. 2 swims a week is good. masters swims are sunday.
group workouts. m: easy spin (never does) T speed workout running. (tries to go to). W: bike, in the park, 5 loops, various intervals. (likes it sounds good) thursday: brivk, 60 min ride 20 min brick.sometimes brbrbr. friday strenght training.
sat: long run solo.
sunday: long day solo. (afternoon 4:30 afternoon.)
hrm. no idea what mhr or lt is. (29 years old) oly distance 167-171.
running: steady 140s-150s, harder 160s.
no lifting needed.
needs to build up long rides and long runs.
work to recovery. A.S.S. method
MACRO PLAN
may and june: base, building ironman endurance
july, aug, sept half ironman prep w/ steady state ironman “speed” work.
oct: final prep-race sims.
holiday:
Rosh HaShanah: September 30 – October 1 (Tuesday-Wednesday) – no workouts
Montauk Half is on the Sunday b/w Rosh and HaShanah and Yom Kippur – 10/5
Yom Kippur: October 9 (Thursday) – no workouts
Sukkot: October 14-15 (Tuesday-Wednesday) – runs ok
End of Sukkot: October 21 -22 (Tuesday-Wednesday) – runs ok.
RACES
5k open water swim either on 9/7 or 9/14 either through ms society or team in
training
9/21 – westchester olympic
The marathon tuneup (18 miler) I think is on the 28th – not sure if you think it
is worth doing before the half ironman.
10/5 – Montauk half
| Week of: 5/12/08 | Phase: base |
| Monday: swim: early season workouts from database. 2500 yards | |
| Tuesday: run with group (intervals) | |
| Wednesday: 30 miles (give or take) group with intervals | |
| Thursday: group workout b/r | |
| Friday: off (can switch if needed) | |
| Saturday: long run 75 miutes. hr 140-165 (but try to keep it below 155. ) / swim- early season workout from database, 2750 yard (can move to sunday) | |
| Sunday: long ride 3-4 hours hr 120-150 |
.
| Week of: 5/19/08 | Phase: base |
| Monday: swim: early season workouts from database. 2750 yards | |
| Tuesday: run with group (intervals) | |
| Wednesday: 30 miles (give or take) group with intervals | |
| Thursday: group workout b/r | |
| Friday: off (can switch if needed) | |
| Saturday: long run 90 miutes. hr 140-165 (but try to keep it below 155. ) / swim- early season workout from database, 2750 yard (can move to sunday) | |
| Sunday: long ride 3-4 hours hr 120-150 |
.
| Week of:5/26/08 | Notes: recovery week |
| Monday: swim 2000 | |
| Tuesday: group run (BUT keep it easy, keep hr lower) or go OYO 30-45 minutes hr 130-155 | |
| Wednesday: ride 60 minutes 120-140 easy spin, high rmp | |
| Thursday: swim 2000 yards. | |
| Friday: off | |
| Saturday: run 60 minutes | |
| Sunday: ride 4 hours hr 120-145 |
.
| Week of: 6/2/08 | Phase: base |
| Monday: swim: early season workouts from database. 3000 yards | |
| Tuesday: run with group (intervals) | |
| Wednesday: 30 miles (give or take) group with intervals | |
| Thursday: group workout b/r | |
| Friday: off (can switch if needed) | |
| Saturday: long run 1 hour: 45 min. hr 140-165 (but try to keep it below 155. ) / swim- early season workout from database, 2750 yard (can move to sunday) | |
| Sunday: long ride 4 hours hr 120-150 |
.
| Week of: 6/9/08 | Phase: base |
| Monday: swim: early season workouts from database. 3000 yards | |
| Tuesday: run with group (intervals) | |
| Wednesday: 30 miles (give or take) group with intervals | |
| Thursday: group workout b/r | |
| Friday: off (can switch if needed) | |
| Saturday: long run 2 hours. hr 140-165 (but try to keep it below 155. ) / swim- early season workout from database, 3000 yard (can move to sunday) | |
| Sunday: long ride 4.5 hours hr 120-150 |
.
| Week of: 6/16/08 | Notes: recovery week |
| Monday: swim 2000 | |
| Tuesday: group run (BUT keep it easy, keep hr lower) or go OYO 30-45 minutes hr 130-155 | |
| Wednesday: ride 60 minutes 120-140 easy spin, high rmp | |
| Thursday: swim 2000 yards. | |
| Friday: off | |
| Saturday: run 60 minutes | |
| Sunday: OYO. |
.
| Week of: 6/23/08 | Phase: base |
| Monday: swim: early season workouts from database. 3250 yards | |
| Tuesday: run with group (intervals) | |
| Wednesday: 30 miles (give or take) group with intervals | |
| Thursday: group workout b/r | |
| Friday: off (can switch if needed) | |
| Saturday: long run 2.25 hours140-165 (but try to keep it below 155. ) / swim- early season workout from database, 3000 yard (can move to sunday) | |
| Sunday: long ride 5.5 hours hr 120-150 |
.
| Week of: 6/30/08 | Phase: base |
| Monday: swim: early season workouts from database. 3500 yards | |
| Tuesday: run with group (intervals) | |
| Wednesday: 30 miles (give or take) group with intervals | |
| Thursday: group workout b/r | |
| Friday: off (can switch if needed) | |
| Saturday: long run 2.5 hours. hr 140-165 (but try to keep it below 155. ) / swim- early season workout from database, 3000 yard (can move to sunday) | |
| Sunday: long ride 5.5 hours hr 120-150 |
.
| Week of: 7/7/08 | Notes: recovery week |
| Monday: swim 2000 | |
| Tuesday: group run (BUT keep it easy, keep hr lower) or go OYO 30-45 minutes hr 130-155 | |
| Wednesday: ride 60 minutes 120-140 easy spin, high rmp | |
| Thursday: swim 2000 yards. | |
| Friday: off | |
| Saturday: run 60 minutes | |
| Sunday: ride 6 hours hr 120-140. |
.
| Week of: 7/14/08 | Phase: base |
| Monday: swim: early season workouts from database. 3750 yards | |
| Tuesday: run with group (intervals) | |
| Wednesday: 30 miles (give or take) group with intervals | |
| Thursday: group workout b/r | |
| Friday: off (can switch if needed) | |
| Saturday: long run 2.25 hours140-165 (but try to keep it below 155. ) / swim- speed workout 2000 yard (can move to sunday) | |
| Sunday: long ride 6 hours hr 120-150 |
.
| Week of: 7/21/08 | Phase: base |
| Monday: swim: 500 s/d/k 1 x 1500, c/d 200 | |
| Tuesday: run with group (intervals) | |
| Wednesday: 30 miles (give or take) group with intervals | |
| Thursday: ride 30-60 minutes with 5 x 30 second picks ups | mini taper starts |
| Friday: off | |
| Saturday: run 10 minutes with 30 second pick ups, swim 10 minutes with 30 second pick ups | |
| Sunday: RACE OLY DISTANCE |
.
| Week of: 7/28/08 | Notes: recovery week |
| Monday: off | |
| Tuesday: swim 2000 | |
| Wednesday: ride 60 minutes 120-140 easy spin, high rmp | |
| Thursday: swim 2000 yards. | |
| Friday: off | |
| Saturday: run 60 minutes | |
| Sunday: HALF IRONMAN RACE SIMULATOR #1 60 mile ride steady to hard, at race effort. hr 145-165/ 7 mile run @ 150-175 bpm or race pace + 30 seconds |
.
| Week of: 8/4/08 | Phase: iron speed |
| Monday: swim: early season workouts from database. 2500 yards | |
| Tuesday: run with group (intervals) | |
| Wednesday: 30 miles (give or take) group with intervals | |
| Thursday: group workout b/r | |
| Friday: off (can switch if needed) | |
| Saturday: long run 2.25 hours140-165 (but try to keep it below 155. ) / swim- early season workout from database, 2750 yard (can move to sunday) | |
| Sunday: Race sim #2: 70 mile ride at race effort 145-165 / run 5 miles @ goal pace + 30 seconds and/or 160-175 bpm. |
.
| Week of: 8/11/08 | Phase: Base |
| Monday: swim: early season workouts from database. 2750 yards | |
| Tuesday: run with group (intervals) | |
| Wednesday: 30 miles (give or take) group with intervals | |
| Thursday: group workout b/r | |
| Friday: off (can switch if needed) | |
| Saturday: swim endurance from database long run 2.5 hours. | |
| Sunday: Long ride 6 hours |
.
| Week of: 8/18/08 | Notes: recovery |
| Monday: off | |
| Tuesday: swim endurance 3000 | |
| Wednesday: ride 30 minutes 100-120 easy spin, high rmp | |
| Thursday: swim 2000 yards easy. | |
| Friday: off | |
| Saturday: run 45 minutes, 100-140 bpm depending on how ya feel. | |
| Sunday: ride 1-2 hours 100-140 pbm depending on how you feel. |
.
| Week of: 8/25/08 | Phase: Base |
| Monday: swim: early season workouts from database. 3000 yards | |
| Tuesday: run with group (intervals) | |
| Wednesday: 30 miles (give or take) group with intervals | |
| Thursday: group workout b/r | |
| Friday: swim endurance from data base | |
| Saturday: long run 2.5 hours | |
| Sunday: Long ride 6.5 hours hr 120-140 keep this work easy so you can do back to back days |
.
| Week of: 9/1/08 | Phase: Base |
| Monday: Long ride 6.5 hours hr 120-140. if you end up doing what others in the camp do thats cool too. | |
| Tuesday: run with group (intervals) | |
| Wednesday: 30 miles (give or take) group with intervals | |
| Thursday: group workout b/r | |
| Friday: swim endurance aim for 4000 | |
| Saturday: run long 2.5 hours | |
| Sunday: Long ride 6.5 hours or open water event…better done the following week if possible. |
.
| Week of: 9/8/08 | Notes: recovery |
| Monday: off | |
| Tuesday: off | |
| Wednesday: ride 30 minutes 100-120 easy spin, high rmp | |
| Thursday: swim 2000 yards easy. | |
| Friday: off | |
| Saturday: run 45 minutes, 100-140 bpm depending on how ya feel. | |
| Sunday: ride 1-2 hours 100-140 pbm depending on how you feel. or open water event. |
.
| Week of: 9/15/08 | Phase: race week |
| Monday: swim: endurance 4000 from database | |
| Tuesday: run with group (intervals) | |
| Wednesday: 30 miles (give or take) group with intervals | |
| Thursday: easy spin 90 minutes hr 100-120 | mini taper |
| Friday: off | |
| Saturday: swim and run 10 minutes with 3 x 30 second pick up to get loose. | |
| Sunday: Oly race |
.
| Week of: 9/22/08 | Phase: iron speed |
| Monday: swim: endurance from database | |
| Tuesday: run with group (intervals) | |
| Wednesday: 30 miles (give or take) group with intervals | |
| Thursday: group workout b/r | |
| Friday: off (can switch if needed) | |
| Saturday: long run 2.5 hours140-165 (but try to keep it below 155. ) / swim strength from database | |
| Sunday: Race sim: 50 miles ride at race effort 145-165 / run 10iles @ goal pace + 30 seconds and/or 160-175 bpm. |
.
| Week of: 9/27/08 | Phase taper |
| Monday: spin 30-90 minutes hr BELOW 120. thisd is dumb ass slow. dudes on mt bikes with pizza should be passing you. do it on the trainer if you can’t check your ego, OR make a sing that says “I am tapering for a bad ass half ironman mother fucker, if I wasn’t I would be kicking your ass on my bike right now” and tape it to your back. | |
| Tuesday: off holiday | |
| Wednesday: off holiday | |
| Thursday: spin 30-45 minutes same rules as monday. | |
| Friday: easy run 20 minutes | |
| Saturday: swim 10 minutes,, run 10 with pick ups. just get loose. | |
| Sunday: race |
.
| Week of: 10/6/08 | Notes: recovery |
| Monday: off | |
| Tuesday: off | |
| Wednesday: ride 30 minutes 100-120 easy spin, high rmp | |
| Thursday: swim 2000 yards easy. | |
| Friday: off[holiday and off anyways] | |
| Saturday: run 45 minutes, 100-140 bpm depending on how ya feel. | |
| Sunday: ride 1-2 hours 100-140 pbm depending on how you feel. or open water event. |
.
| Week of: 10/13/08 | Notes: transition week |
| Monday: run 60 minutes w/ hills | |
| Tuesday: swim 4000, endrance from data base | |
| Wednesday: run 2.5 hours | |
| Thursday: swim 4000 yards easy. | |
| Friday: off | |
| Saturday: swim 4000 endrance from database | |
| Sunday: Race sim – birck of death #1 120 ride @ near race effort140-150 hr /30 minute run @ goal race pace. |
.
| Week of: 10/20/08 | Notes: final push! |
| Monday: off | |
| Tuesday: run 60 minutes [holiday] | |
| Wednesday: run 2.5 hours [holiday] | |
| Thursday: swim 4000 / ride 30 minutes w/u 1 hour @ goal race pace. RI 20 minutes @120-130 bpm 1 hour @ race pace. c/d 15 minutes | |
| Friday: ride 2-3 hours with extra hills if possible, or river road repeats if possible OR indoor strength workout as followedL: 15 minutes w/u 5 x 1 minute hard 1 minutes easy . 3 x [2 minutes big gear rpm 50-60, 3 minutes HARD HARD HARD rpm 90+ hr up if possible, 2 minutes big gear again RI 3 minutes.] c/d 5 minutes | |
| Saturday: swim 4000 yards endurance as 200 w/u easy: 300 90% effort to simulate start, without a rest settle into hard 1500 @ goal race pace. RI 20 minutes. 1500 straight @ race pace again. 500 swim/drill/kick for cool down. | |
| Sunday: Race sim – birck of death #2 100 miles @ race effort 140-150 bpm / run 7-10 miles @ goal race pace to race pae – 30 seconds. |
.
| Week of: 10/27/08 | Notes: final push |
| Monday: off | |
| Tuesday: swim 3000-4000 stength swim from database. ride 2-3 hours with extra hills if possible, or river road repeats if possible OR indoor strength workout as followedL: 15 minutes w/u 5 x 1 minute hard 1 minutes easy . 3 x [2 minutes big gear rpm 50-60, 3 minutes HARD HARD HARD rpm 90+ hr up if possible, 2 minutes big gear again RI 3 minutes.] c/d 5 minutes | |
| Wednesday: run 2.5 hours-steady efoort zone 3-choppy breath but can talk, likely 150-160 bpm | |
| Thursday: swim 4000 / ride 30 minutes w/u 1 hour @ goal race pace. RI 20 minutes @120-130 bpm 1 hour @ race pace. c/d 15 minutes | |
| Friday: run 60 minutes w/ hills. ( skip if toast) | |
| Saturday: swim 4000 yards endurance as 2 x 2000 RI 1-2 minutes @ race pace. | |
| Sunday: Race sim – birck of death #3: 4 hours @ race effort. 2 hours @ race effort. |
.
Taper
| Week of: 11/3/08 | Phase: recovery / Taper |
| Monday: OFF | Cancel any workout you want to get more rest! |
| Tuesday: swim 2000-3000 | |
| Wednesday: run 60 minutes | |
| Thursday: swim 200-3000 | |
| Friday: off | |
| Saturday: swim 1 x 4000 | |
| Sunday: ride 3 hours |
| Week of: 11/10/08 | Phase: Taper |
| Monday: run 90 minutes. | |
| Tuesday: swim 3000 speed from database | |
| Wednesday: ride 2 hours with 2 x 20 min hr 150ish | |
| Thursday: swim 300: strength from database | |
| Friday: 60 minute run | |
| Saturday: swim 1 x 4000 | |
| Sunday: ride 2 hours |
| Week of:11 /17/08 | Phase: Taper |
| Monday: ez 20 minutes run or 45 minute spin. | |
| Tuesday off / travel (switch with travel day if I got travel day wrong) | |
| Wednesday: 30 minutes ride | |
| Thursday: off | |
| Friday: 15 min swim / 15 min bike / 10 min run EZ EZ EZ lots of stretching | |
| Saturday: swim and or bike and or run 10-15 minutes each to get loose. | |
| Sunday: IROMAN | YOU CAN DO IT. |
11/2 taper starts
