Javier
General Info- Javier
home town: Somers
Age: 42
Job/School: IT Audit Manager
other commitments in your life that take up time and energy, i.e. kids, pets, family etc:
Due to the nature of my job at an international bank, I travel on business often. Overall it works out to one week out of each month. However the actual travel is not that neat and orderly, sometimes it’s a two week trip, followed by two months of no travel, or other variations.
Training with my dog for the Doggie Duathlon Championships next July.
Just moved to new home that will need some time for improvements. So need some flexibility since I travel and when I return I have a backlog of work to do at home.
History-
medical history, injuries problems: Nothing of note other than occasionally I have one form of foot injury or another when running. The latest was extensor tendonitis. Its gone now.
athletic history, previous sports and fitness background: No recent organized sports, ARMY training, martial arts.
past results and personal records for sprint, Olympic, half IM and IM distances with splits for swim/bike/run:
Recent results:
Tupper Lake: Half IM Swim 45:26 Bike 3:01 Run: 1:52 Overall 5:44 Note Suffered from Cramps on the run(training100 bike, long run 13 miles. no longer bricks for half)
NYC Tri: OLY Swim 21:14 Bike 1:23 Run: 44:34 Overall 2:37:10
|
Singapore 70.3: Half IM Swim 49:30 Bike 3:38:05 Run 2:23:56 Overall 6:51:30 |
Notes: This race was a total meltdown for me. I was not really ready for it and the heat and humidity were killer for me. I did this race during a business trip which was a mistake.
Current Training-
how far is your recent long swim, bike, and run workout:
swim- 1000 meters
Bike- 40 miles
Run- 10 miles
At what pace can you do your long efforts: 8 min/mile
What is your current 5k time for running (roughly if you don’t know): 22 minutes
What pace can you do 100 yds/meter repeats on in the pool: 1:41
What time would you set for a 10k or 10 mile time trial on you bike: 19 MPH , or 30 minutes
What cross training do you do; weights, surfing, MT. biking, hiking etc.: Weights
How much time do you have to train (also how much of that is weekday and how much is weekend :
2-3 hours each weekday broken up between morning and evening
4-5 hours on weekends, best done in early morning for more flexibility.
Total I can probably put in up to 16-18 hours a week, if I can be flexible.
How much to do you train weekly: 6 days
What are some of your favorite workouts: Running long
Do you have access to training groups, i.e. group rides, masters swim etc.: Yes WCC Cycle club, Taconic road runners
Goals-
What are you long term goals, 3-5 years: Triathlon:Be top ten percent in age group. Place in some of the smaller events. Personal: Be physically fit and look like I am. Also, be independently wealthy.
What are your goals for this season: Triathlon: I would like to improve my Tupper Lake time by 20 minutes overall. On the bike I would like to improve my average speed from 18.5 mph to 20mph. I would like to be able to do the half marathon at Tupper in better than 1:40.
Personal: Be physically fit and look like I am. Also, Simply be wealthy. Independently wealthy probably take 3-5 years.
What is your most important race or series for the year:
Tupper Lake Tinman
IM Wisconsin
What are goals in each discipline:
Swim- MOP, Build up to 2.4 miles
Bike- 20 MPH over a 56 mile course
Run: 1:40 for half marathon
What do you need to work on the most: Swim and Bike
What Gear do you use-
Wetsuit: ORCA sleeveless
Bike: GIANT OCR3 with clip ons
Wheels: Bontrager race lite
pedals: SDP
Running shoes: New Balance
notes:
Good 10k, should be running 1/2 marathons better.
weights, optional? not doing in on a reg baises
What day are your group workouts and which ones are you doing?
any interest in a masters team for swimming?
swiiming 3000-4000 yards a week. needs swim structure.
Indoor trainer for the bike? yes jhas one uses 2-3 times per week. Mt bike? no. Winter clothing, past winter riding? yes. no snow or ice will ride outside.
Does WCC race? have a ton of group rides with diff levels. not racing
running 3 times a week, 1 times long.
HR info? yes. highest is 198.
Big day training? not yet.
Swim structure needed? yes
Longest run in prep for half? 13
bike focus in april with good weather.
swimming. Needs swim focus through feb to get swimming up. has some form coching from Tnt
can do long run mid week
mid march marathon.
.
| Week of: 11/12/07 | Phase A.A. |
| Monday: off | |
| Tuesday: swim 30-60 minutes. Use early season workouts from data base | |
| Wednesday: indoor workout from data base, workout should be 45-60 minutes (anything BUT strength progression) keep hr low 120-145 | |
| Thursday: run 45-60 minutes. | |
| Friday: swim 30-60 minutes. Use early season workouts from data base | |
| Saturday: ride 2 hours (can move indoors with weather sucks) hr 120-145 easy easy easy , small ring. | |
| Sunday: run long 10 milesd |
.
| Week of: 11/19/07 | Phase A.A. |
| Monday: off | |
| Tuesday: swim 30-60 minutes. Use early season workouts from data base | |
| Wednesday: indoor workout from data base, workout should be 45-60 minutes (anything BUT strength progression) keep hr low 120-145 | |
| Thursday: run 45-60 minutes. happy thanksgiving, eat pie! | |
| Friday: swim 30-60 minutes. Use early season workouts from data base | |
| Saturday: ride 2 hours (can move indoors with weather sucks) hr 120-145 easy easy easy , small ring. | |
| Sunday: run long 10 miles |
.
| Week of: 11/26/07 | Phase Recovery [in Chili.] |
| Monday: off | |
| Tuesday: swim 30-60 minutes. in place with cords IF possible. | |
| Wednesday: off | |
| Thursday: run 45-60 minutes. | |
| Friday: swim 30-60 minutes. with cord if possible | |
| Saturday: ride 1 hour on statrionary bike hr 120-140 OR run 30 minutes. | |
| Sunday: run 60 minutes |
.
| Week of: 12/3/07 | Phase: swim /run focus |
| Monday: swim T test. | |
| Tuesday: run 60 minutes. hr 120-150 | |
| Wednesday: indoor workout from data base, workout should be 45-60 minutes (anything BUT strength progression) keep hr low 120-145 / swim 45-60 minutes, Speed work from data base. | |
| Thursday: run 60 minutes FIND hills. Extra hills. hills hills hills. hr 120-150, cap of 165 on uphills | |
| Friday: LONG swim 60 minutes. Use endurance workout. build yards here and really push to see how many yard you can get in. | |
| Saturday: ride 2 hours (can move indoors with weather sucks) hr 120-145 easy easy easy , small ring. run easy 45 minutes, bricking this workout is ok. | |
| Sunday: sunday long run 12 miles |
.
| Week of: 12/10/07 | Phase Recovery [in Cali] |
| Monday: off | |
| Tuesday: swim 30-60 minutes. in place with cords IF possible. | |
| Wednesday: off | |
| Thursday: run 45-60 minutes. | |
| Friday: swim 30-60 minutes. with cord if possible | |
| Saturday: ride 1 hour on stationary bike hr 120-140 OR run 30 minutes. | |
| Sunday: run 60 minutes |
.
| Week of: 12/17/07 | Phase: swim/run focus |
| Monday: Swim50-60: Strength from database | |
| Tuesday: off | |
| Wednesday: indoor workout from data base, do Strength Progression / swim 45-60 minutes speed | |
| Thursday: run 45-60 minutes. FIND hills. Extra hills. hills hills hills. | |
| Friday: LONG swim 60 minutes. Use endurance workouts to build yards | |
| Saturday: ride 2 hours (can move indoors with weather sucks) hr 120-145 easy easy easy , small ring. run easy 45 minutes | |
| Sunday: Long Run 14 miles |
.
| Week of: 12/24/07 | Phase: swim/ run focus |
| Monday: swim-strength workout from database | |
| Tuesday: Merry Christmas–off | |
| Wednesday: indoor workout from data base do Strength Progession / swim speed workout | |
| Thursday: run 45-60 minutes. FIND hills. Extra hills. hills hills hills. hr 120-150 capped at 165 for uphills. | |
| Friday: swim 60-70 minutes endurance workout. | |
| Saturday: ride 2 hours (can move indoors with weather sucks) hr 120-145 easy easy easy , small ring. run easy 45 minutes | |
| Sunday: Long run 16 miles |
| Week of: 1/7/08 | Phase: swim focus |
| Monday: swim 60 minutes. | |
| Tuesday: HAPPY NEW YEARS (OYO: On your Own) run 45-60 minutes suggested. | |
| Wednesday: indoor workout from data base, workout should be 45-60 minutes (anything BUT strength progression) keep hr low 120-145 / swim 45-60 minutes endurance/base workouts from data base | |
| Thursday: run 45-60 minutes. with hills. FIND hills. Extra hills. hills hills hills. hr 120-150 capped at 165 for uphills. | |
| Friday: swim 45-60 minutes. (strength workout from database). | |
| Saturday: ride 2 hours (can move indoors with weather sucks) hr 120-145 easy easy easy , small ring. run 30-45 minutes | |
| Sunday: long run 18 miles |
.
| Week of: 1/14/07 | Phase RECOVERY |
| Monday: off | |
| Tuesday: swim 30-60 minutes | |
| Wednesday: indoor workout from data base, workout should be 45-60 minutes (anything BUT strength progression) keep hr low 120-145 | |
| Thursday: run 45-60 minutes. | |
| Friday: swim 30-60 minutes. Use early season workouts from data base | |
| Saturday: ride 2 hours (can move indoors with weather sucks) hr 120-145 easy easy easy , small ring. | |
| Sunday: run 60 minutes |
.
| Week of: 1/21/07 | Phase: swim/run focus |
| Monday: off | |
| Tuesday: swim 60 minutes strength workout | |
| Wednesday: indoor workout from data base, workout should be 45-60 minutes (anything BUT strength progression) keep hr low 120-145 / swim 45-60 minutes: speed workout from database | |
| Thursday: run 45-60 minutes. hr 120-150 capped at 165 for uphills. | |
| Friday: swim 60-70 minutes. Use early season workouts from data base endurance. | |
| Saturday: ride 2 hours (can move indoors with weather sucks) hr 120-145 easy easy easy , small ring. run 30-45 minutes | |
| Sunday: long run 18 miles |
.
| Week of: 1/28/07 | Phase: swim/run focus |
| Monday: swim muscle strength from database. | |
| Tuesday: swim: endurance. / run 60 minutes. | |
| Wednesday: indoor workout from data base, workout should be 45-60 minutes (anything BUT strength progression) keep hr low 120-145 / swim 45-60 minutes: speed workout from database | |
| Thursday: run 60 minutes. hr 120-150 capped at 165 for uphills. | |
| Friday: swim 60 minutes. Use early season workouts from data base endurance. | |
| Saturday: ride 2 hours (can move indoors with weather sucks) hr 120-145 easy easy easy , small ring. run 30-45 minutes | |
| Sunday: run 16 miles |
.
| Week of: 2/4/08 | Phase RECOVERY |
| Monday: off | |
| Tuesday: swim 30-60 minutes | |
| Wednesday: indoor workout from data base, workout should be 45-60 minutes (anything BUT strength progression) keep hr low 120-145 | |
| Thursday: run 45-60 minutes. | |
| Friday: swim 30-60 minutes. Use early season workouts from data base | |
| Saturday: ride 2 hours (can move indoors with weather sucks) hr 120-145 easy easy easy , small ring. | |
| Sunday: run 60 minutes |
.
| Week of: 2/11/08 | Phase: swim/run focus |
| Monday: off | |
| Tuesday: swim: endurance. / run 60 minutes. | |
| Wednesday: indoor workout from data base, workout should be 45-60 minute keep hr low 120-145 start strength progression/ swim 45-60 minutes: speed workout from database | |
| Thursday: run 70 minutes. hr 120-150 capped at 165 for uphills. | |
| Friday: swim 60 minutes. Use early season workouts from data base endurance. | |
| Saturday: ride 2 hours (can move indoors with weather sucks) hr 120-145 easy easy easy , small ring. run 30-45 minutes | |
| Sunday: run 17 miles |
.
| Week of: 2/18/08 | Phase: swim/run focus |
| Monday: off | |
| Tuesday: swim: endurance. / run 60 minutes. | |
| Wednesday: indoor workout from data base, workout should be 45-60 minutes-do next in strength progression series keep hr low 120-145 / swim 45-60 minutes: speed workout from database | |
| Thursday: run 80 minutes. hr 120-150 capped at 165 for uphills. | |
| Friday: swim 60 minutes. Use early season workouts from data base endurance. | |
| Saturday: ride 2 hours (can move indoors with weather sucks) hr 120-145 easy easy easy , small ring. run 30-45 minutes | |
| Sunday: run 18 miles |
.
| Week of: 2/25/08 | Phase RECOVERY |
| Monday: off | |
| Tuesday: swim 30-60 minutes | |
| Wednesday: indoor workout from data base, workout should be 45-60 minutes (anything BUT strength progression) keep hr low 120-145 | |
| Thursday: run 45-60 minutes. | |
| Friday: swim 30-60 minutes. Use early season workouts from data base | |
| Saturday: ride 2 hours (can move indoors with weather sucks) hr 120-145 easy easy easy , small ring. | |
| Sunday: run 60 minutes |
.
| Week of: 2/25/08 | Phase:run focus:final marathon prep |
| Monday: off | |
| Tuesday: swim: endurance. / run 60 minutes. | |
| Wednesday: indoor workout from data base, workout should be 45-60 minutes-do next in strength progression series keep hr low 120-145 / run easy hr 140 range 60 minutes | |
| Thursday: run 90 minutes. hr 120-150 capped at 165 for uphills. | |
| Friday: swim 60 minutes. Use early season workouts from data base endurance. | |
| Saturday: ride 2 hours (can move indoors with weather sucks) hr 120-145 easy easy easy , small ring. run 30-45 minutes | |
| Sunday: run 19 miles |
.
.
| Week of: 3/3/08 | Phase:run focus:final marathon prep |
| Monday: off | |
| Tuesday: swim: endurance. / run 60 minutes. | |
| Wednesday: indoor workout from data base, workout should be 45-60 minutes-do next in strength progression series keep hr low 120-145 / run easy hr 140 range 60 minutes | |
| Thursday: run 90 minutes. hr 120-150 capped at 165 for uphills. | |
| Friday: swim 60 minutes. Use early season workouts from data base endurance. | |
| Saturday: ride 2 hours (can move indoors with weather sucks) hr 120-145 easy easy easy , small ring. run 30-45 minutes | |
| Sunday: run 20 miles |
.
| Week of: 3/10/08 | Phase RECOVERY/travel |
| Monday: off | |
| Tuesday: swim 30-60 minutes if possible or run | |
| Wednesday: indoor workout from data base, workout should be 45-60 minutes (anything BUT strength progression) keep hr low 120-145 or run. | |
| Thursday: run 45-60 minutes. | |
| Friday: swim 30-60 minutes. Use early season workouts from data base | |
| Saturday: ride 2 hours (can move indoors with weather sucks) hr 120-145 easy easy easy , small ring. | exchange for swim if no swimming during the week |
| Sunday: run 60 minutes |
.
| Week of: 3/17/08 | Phase:run focus:final marathon prep |
| Monday: off | |
| Tuesday: swim: endurance. / run 60 minutes. | |
| Wednesday: indoor workout from data base, workout should be 45-60 minutes-do next in strength progression series keep hr low 120-145 / run easy hr 140 range 60 minutes | |
| Thursday: run 90 minutes. hr 120-150 capped at 165 for uphills. | |
| Friday: swim 60 minutes. Use early season workouts from data base endurance. | |
| Saturday: ride 2 hours (can move indoors with weather sucks) hr 120-145 easy easy easy , small ring. run 30-45 minutes | |
| Sunday: run 20 miles fatser than first 20 miler |
.
.
| Week of: 3/24/08 | Phase:run focus:final marathon prep |
| Monday: off | |
| Tuesday: swim: endurance. / run 60 minutes. | |
| Wednesday: indoor workout from data base, workout should be 45-60 minutes-do next in strength progression series keep hr low 120-145 / run easy hr 140 range 60 minutes | |
| Thursday: run 90 minutes. hr 120-150 capped at 165 for uphills. | |
| Friday: swim 60 minutes. Use early season workouts from data base endurance. | |
| Saturday: ride 2 hours (can move indoors with weather sucks) hr 120-145 easy easy easy , small ring. run 30-45 minutes | |
| Sunday: run 20 miles fastest 20 miler. |
.
| Week of: 3/31/08 | Phase: taper |
| Monday: OFF | |
| Tuesday: swim 1000 or 20-30 minutes with focus on drills and form | |
| Wednesday: ride 45-90 minutes easy hr BELOW 120 bpm. | |
| Thursday: run 45 minutes easy. | |
| Friday: swim 20-30 minutes easy | |
| Saturday: ride 2 hours hr 120-155 | |
| Sunday: run 8 miles easy |
…
| Week of: 4/7/08 | Phase: taper |
| Monday: OFF | |
| Tuesday: run easy 30 minutes. | |
| Wednesday: off | |
| Thursday: run easy 20 minutes | |
| Friday: off | |
| Saturday: easy run 3 x 3 minutes with stretching | |
| Sunday: RACE |
…
4/14-4/21OFF
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| Week of: 4/21/08 | Phase: recover |
| Monday: swim ez 30 minutes | |
| Tuesday: swim 1000 or 20-30 minutes with focus on drills and form | |
| Wednesday: ride 45-90 minutes easy hr BELOW 120 bpm. | |
| Thursday: swim easy 30 minutes | |
| Friday: swim 20-30 minutes easy | |
| Saturday: ride 2 hours hr 120-155 | |
| Sunday: ride easy 2 hours. |
.
| Week of: 4/28/08 | Phase: recover |
| Monday: run ez 30 minutes | |
| Tuesday: swim 2000 or 20-30 minutes with focus on drills and form | |
| Wednesday: ride 90 minutes easy hr BELOW 120 bpm. | |
| Thursday: swim easy 40 minutes | |
| Friday: swim 50 minutes easy | |
| Saturday: run 60 minutes | |
| Sunday: ride easy 3 hours. |
.
.
| Week of: 5/5/08 | Phase: Bike focus |
| Monday: off | |
| Tuesday: swim endurence or speed whatever you didn’t do at masters: / run 60 minutes. | |
| Wednesday: indoor workout from data base, workout should be 45-60 minutes-do next in strength progression series keep hr low 120-145 / run easy hr 140 range 60 minutes, you can move this outdoors and add time before and after. | |
| Thursday: long run 2 hours, by time, feel free to run trails. hr 135-155. | |
| Friday: swim endurance, go long. ideally building to 4000. | |
| Saturday: masters swim, 5 hour ride, 30 min brick run | big day training |
| Sunday: ride 5-6 hours | long ride |
.
.
| Week of: 5/12/08 | Phase: Bike focus |
| Monday: off | |
| Tuesday: swim endurence or speed whatever you didn’t do at masters: / run 60 minutes. | |
| Wednesday: indoor workout from data base, workout should be 45-60 minutes-do next in strength progression series keep hr low 120-145 / run easy hr 140 range 60 minutes, you can move this outdoors and add time before and after. | |
| Thursday: long run 2 hours, by time, feel free to run trails. hr 135-155. | |
| Friday: swim endurance, go long. ideally building to 4000. | |
| Saturday: masters swim, 5 hour ride, 30 min brick run | big day training |
| Sunday: ride 5-6 hours | long ride |
.
| Week of: 5/19/08 | Phase: recover |
| Monday: run ez 30 minutes | |
| Tuesday: swim 2000 or 20-30 minutes with focus on drills and form | |
| Wednesday: ride 90 minutes easy hr BELOW 120 bpm. | |
| Thursday: swim easy 40 minutes | |
| Friday: swim 50 minutes easy | |
| Saturday: run 60 minutes | |
| Sunday: STRONG LIKE BULL GROUP RIDE OF DEATH AND PAIN. YOU WILL NEED THE POWER OF SAN JERIMO AS YOU BEAT YOUR HEAD AGAINST ROCKS IN THE WOODS. 110 MILE RIDE 6 MEAN CLIMBS. YAY. |
.
| Week of: 5/26/08 | Phase: Bike focus |
| Monday: off | |
| Tuesday: swim endurence or speed whatever you didn’t do at masters: / run 60 minutes. | |
| Wednesday: indoor workout from data base, workout should be 45-60 minutes-do next in strength progression series keep hr low 120-145 / run easy hr 140 range 60 minutes, you can move this outdoors and add time before and after. | |
| Thursday: long run 2 hours, by time, feel free to run trails. hr 135-155. | |
| Friday: swim 200 w/u. 200 kick. 100 easy. 1 x 800 HARD. 200 recovery-ez. 4 x 100 hard with enough rest to crush them. 100 c/d. | mini taper |
| Saturday: swim 10 minutes, bike 10-20, run 5, with 30 second pick ups. | |
| Sunday: sprint tri. If you can/want 3-4 hours easy ride |
.
| Week of: 6/2/08 | Phase: Bike focus |
| Monday: off | |
| Tuesday: swim endurence or speed whatever you didn’t do at masters: / run 60 minutes. | |
| Wednesday: indoor workout from data base, workout should be 45-60 minutes-do next in strength progression series keep hr low 120-145 / run easy hr 140 range 60 minutes, you can move this outdoors and add time before and after. | |
| Thursday: long run 2 hours, by time, feel free to run trails. hr 135-155. | |
| Friday: swim endurance, go long. ideally building to 4000. | |
| Saturday: masters swim, 70 miles steady, hr 140-155. run @ goal race effort / 30 seconds slower then goal race pace, 3-5 miles. | half ironman prep workout |
| Sunday: ride 6 hours | long ride |
.
| Week of: 6/9/08 | Phase: recover |
| Monday: run ez 30 minutes | |
| Tuesday: swim 2000 or 20-30 minutes with focus on drills and form | |
| Wednesday: ride 90 minutes easy hr BELOW 120 bpm. | |
| Thursday: swim easy 40 minutes | |
| Friday: swim 50 minutes easy | |
| Saturday: run 60 minutes | |
| Sunday: Race sim. 65 miles at race effort, 140-155 bpm. run 6 miles. |
.
| Week of: 6/16/08 | Phase: Bike focus |
| Monday: off | |
| Tuesday: swim endurence or speed whatever you didn’t do at masters: / run 60 minutes. | |
| Wednesday: indoor workout from data base, workout should be 45-60 minutes-do next in strength progression series keep hr low 120-145 / run easy hr 140 range 60 minutes, you can move this outdoors and add time before and after. | |
| Thursday: long run 2 hours, by time, feel free to run trails. hr 135-155. | |
| Friday: swim endurance, go long. ideally building to 4000. | |
| Saturday: masters swim, ride 50 miles, hr 140-155. run @ goal race effort / 30 seconds slower then goal race pace, 11 miles. | half ironman prep workout |
| Sunday: ride 6 hours | long ride |
.
| Week of: 6/23/08 | Phase: Taper |
| Monday: run ez 30 minutes | |
| Tuesday: swim 2000 or 20-30 minutes with focus on drills and form | |
| Wednesday: ride 90 minutes easy hr BELOW 120 bpm. | |
| Thursday: swim easy 40 minutes | |
| Friday: bike 10-20 min, run 5-10 min, swim 5-10 min with 30 second pick ups until you get loose | |
| Saturday: race | |
| Sunday: off |
.
| Week of: 6/30/08 | Phase: recovery |
| Monday: off | |
| Tuesday: swim 20 minutes ez | |
| Wednesday: ride 30-60 min hr 100-120 again, hr BELOW 120 bpm. | |
| Thursday: swim easy 30-40 minutes | |
| Friday: off | |
| Saturday: ride 1-2 hours hr 120-130 | |
| Sunday: run 60 minutes. |
.
| Week of: 7/7/08 | Phase: active- recovery |
| Monday: off | |
| Tuesday: swim 40 minutes ez | |
| Wednesday: ride 30-60 min hr 100-120 again, hr BELOW 120 bpm. | |
| Thursday: swim easy 30-40 minutes | |
| Friday: run 40 minutes | choice (as in do whatever you want |
| Saturday: ride 2 hours hr 120-130 | |
| Sunday: run 90 minutes. |
.
| Week of: 7/14/08 | Phase: Bike focus |
| Monday: off | |
| Tuesday: swim endurance or speed whatever you didn’t do at masters: / run 60 minutes. | |
| Wednesday:ride 2-3 hours if possible with hills, OR indoor strength progression, which you can move outside but add 30 minutes of 120-140 before and after intervals if you move outside / run easy hr 140 range 60 minutes, you can move this outdoors and add time before and after. | |
| Thursday: long run 2.5 hours, by time, feel free to run trails. hr 135-155. | |
| Friday: swim endurance, go long. ideally building to 4000. | |
| Saturday: masters swim, 5 hour ride hr 120-150 brick run 3-5 miles. | big day training |
| Sunday: 105 mile ride hr 120-150 | long ride |
.
| Week of: 7/21/08 | Phase: Bike focus |
| Monday: off | |
| Tuesday: swim endurance or speed whatever you didn’t do at masters: / run 60 minutes. | |
| Wednesday: ride 2-3 hours if possible with hills, OR indoor strength progression, which you can move outside but add 30 minutes of 120-140 before and after intervals if you move outside / run easy hr 140 range 60 minutes, you can move this outdoors and add time before and after. | |
| Thursday: long run 2.5 hours, by time, feel free to run trails. hr 135-155. | |
| Friday: swim endurance, go long. ideally building to 4000. | |
| Saturday: masters swim, 5 hour ride hr 120-150 brick run 3-5 miles. | big day training |
| Sunday: ride 120 miles. hr 120-150 | long ride |
.
| Week of: 7/28/08 | Phase: recover |
| Monday: run ez 30 minutes | |
| Tuesday: swim 2000 or 20-30 minutes with focus on drills and form | |
| Wednesday: ride 90 minutes easy hr BELOW 120 bpm. | |
| Thursday: swim easy 40 minutes | |
| Friday: swim 50 minutes easy | |
| Saturday: run 60 minutes | |
| Sunday: Race simulator. 100 miles at race effort, 140-155 bpm. run 7-10 miles at goal pace -15 to 30 seconds. |
.
| Week of: 8/4/08 | Phase: final push |
| Monday: off | |
| Tuesday: swim endurance or speed whatever you didn’t do at masters: / run 60 minutes. with hills | |
| Wednesday: ride 2-3 hours if possible with hills, OR indoor strength progression, which you can move outside but add 30 minutes of 120-140 before and after intervals if you move outside/ run easy hr 140 range 60 minutes, you can move this outdoors and add time before and after. | |
| Thursday: long run 2.5 hours, hr 145-165 | |
| Friday: swim race sim. 200 w/u. 300 all out sprint. RI 5 second. 2 x 1500 RI 1 minute. 300 cool down. | |
| Saturday: masters swim, | big day training |
| Sunday: race simulator. 120 miles ride 140-150 bpm/3 mile run @ goal race pace -15-30 seconds. | long ride |
.
| Week of: 8/11/08 | Phase: final push |
| Monday: off | |
| Tuesday: swim endurance or speed whatever you didn’t do at masters: / run 60 minutes. with hills | |
| Wednesday: ride 2-3 hours if possible with hills, OR indoor strength progression, which you can move outside but add 30 minutes of 120-140 before and after intervals if you move outside/ run easy hr 140 range 60 minutes, you can move this outdoors and add time before and after. | |
| Thursday: long run 2.5 hours, hr 145-165 | |
| Friday: swim 1 x 4000. | |
| Saturday: masters swim, | big day training |
| Sunday: race simulator. 4 hour ride 140-150 bpm/2 HOUR run @ goal race pace -15-30 seconds. | long ride |
.
Taper
| Week of: 8/17/08 | 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: ride 3 hours “just ride” | |
| Sunday: swim 1 x 4000 |
| Week of: 8/24/08 | 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: 2 hour ride hr 120-150 | |
| Sunday: swim 1 x 4000 |
| Week of:9/01/08 | 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: 3 x 3 minutes run RI 3 minutes with stretching (yes its only 9 minutes!) / 20-30 minutes swim on course. | |
| Friday: off | |
| Saturday 15 min swim / 15 min bike / 10 min run EZ EZ EZ lots of stretching | |
| Sunday: 2.4 mile swim, 112 mile bike, 26.2 mile run. GO! | IRONMAN! |
July, Big Super Base and Final prep.
june 1 Ridgefield
jue 29 tupper
