Weeks 8 & 9

Notes:

Sorry about the delay getting this posted--perfect storm of chaos these last few days. I am posting the training for the remainder of this week (week 8), along with next week (week 9) in the expectation that things aren't going to quiet anytime soon.

As promised, strength training sessions are back to 2 this week--and for the next few. Do your best to fit these in.

Week 8 is geared toward cardiovascular endurance. With PME at 50%, bouts are longer. Enjoy stretching it out a little at a less-intense pace.

Plan A

 Week 8 (PME 50%)

• Wednesday: Run - 4 mile run (keep it at 50%...go 5 if you're feeling good)
• Strength Training "CHARLIE" (warm-up set of 10; then 3 x 16 on cleans and declines, 3 x 20 other lifts, and 1 x 20 on abs)

• Thursday: BRICK: Swim - 10 minute warmup (any combination of strokes), 600 meter freestyle swim (stay at 50% PME); 30 minute bike ride

• Friday: Bike - 15 mile ride

• Saturday: 40 minute run (keep it steady at 50% PME).
• Strength Training "ALPHA" (warm-up set of 10; then 3 x 20 on step-ups & incline, 3 x 16 other lifts, and 1 x 20 on each "abs")

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Week 9 (PME 70-80%)

• Monday: Swim - 10 minute warmup & drills (any combination of strokes), 2 x 100, then 2 x 200, then 2 x 100 (30-40 seconds rest between, pick a pace that you can maintain throughout), 10 minute cool down & drills (any combination of strokes)

• Tuesday: BRICK: 10 mile bike, 3 mile run
•  Strength Training "ALPHA" (warm-up set of 10; then 3 x 8 (per leg) on step-ups and incline, 3 x 12 other lifts, and 1 x 20 on abs)

• Wednesday: Run - 5 minute warm up (40-50% PME), 30 minute Fartlek (see note above)

• Thursday: BRICK: Swim - 10 minute warmup (any combination of strokes), 500 meter freestyle swim (push it at 80% PME); 30 minute bike ride
•  Strength Training "CHARLIE" (warm-up set of 10; then 3 x 8 on cleans, 3 x 8 on declines, 3 x 12 other lifts, and 1 x 20 on each "abs")

• Friday: Bike - 30 minute Fartlek ride

• Saturday: 4 x 1 mile (timed) run (pick a pace at 80% PME that you can maintain for 4, individually timed miles; 2 - 4 minutes rest between).

Plan B (80% PME

Week 8 (PME 50%)

• Wednesday: Run - 5 mile run (keep it at 50% PME...go 6 if you're feeling good)
• Strength Training "CHARLIE" (warm-up set of 10; then 3 x 16 on squats and bench, 3 x 20 other lifts, and 1 x 20 on abs)

• Thursday: BRICK: Swim - 10 minute warmup (any combination of strokes), 800 meter freestyle swim (stay at 50% PME); 45 minute bike ride

• Friday: Bike - 25 mile ride

• Saturday:  6 mile run (stay at 50% PME)
• Strength Training "ALPHA" (warm-up set of 10; then 3 x 20 on step-ups & incline, 3 x 16 other lifts, and 1 x 20 on each "abs")

         ---------- 

Week 9 (PME 70-80%)

• Monday: Swim - 10 minute warmup & drills (any combination of strokes), 10 x 100 meter freestyle (30 - 40 seconds rest between, pick a pace that you can maintain throughout), 10 minute cool down & drills (any combination of strokes)

• Tuesday: BRICK: 40 minute bike, 3 mile run (push your pace)
• Strength Training "ALPHA" (warm-up set of 10; then 3 x 8 (per leg) on step-ups and incline, 3 x 12 other lifts, and 1 x 20 on abs)

• Wednesday: Run - 5 minute warm up (40-50% PME), 40 minute Fartlek (see note above)

• Thursday: BRICK: Swim - 10 minute warmup (any combination of strokes), 800 meter freestyle swim (oush it at 80% PME); 30 minute bike ride
•  Strength Training "BRAVO" (warm-up set of 10; then 3 x 8 on squats and bench, 3 x 12 other lifts, and 1 x 20 on abs)

• Friday: Bike - 50 minute Fartlek ride

• Saturday: 5 x 1 mile (timed) run (pick a pace at 80% PME that you can maintain for 5, individually timed miles; 2 - 4 minutes rest between).
•  
•  ALPHA: (for swim or run days--not bike)
• Step-Ups
• Abs
• Incline Press or Dumbbell Incline
• Back & Side Extension
• Leg Extensions
• Abs
• Lat Pulls
• Abs

BRAVO: (for bike days--not run or swim)

1. Squats
2. Abs
3. Bench or Dumbbell Press
4. Back & Side Extension
5. Seated Row
6. Abs
7. Locked, Bent-Arm Lat Pulls
8. Abs

CHARLIE: (for run or bike days--not swim)

1. Hanging Cleans
2. Abs
3. Declines
4. Back & Side Extension
5. Leg Curls
6. Abs
7. 90-Degree Arm Curls
8. Abs
9. Dips

Week 7 Training

Notes:

How did your Saturday, race distance, session go? Use what you learned about where you are to make adjustments going forward. Bring your thoughts, notes, and experience to the call on Wedensday.

This is the last week of 3 strength training sessions. Next week, we'll drop to 2, then taper off completely as we approach week 12. Pay attention to sets and reps. You should be using slightly more weight on most lifts this week--as reps are lower.

"Fartleks" are interval sessions (running or riding) that are less structured than normal interval training. On Wednesday, for example, both Plans are scheduled to do a "timed" fartlek. Begin with a slow/easy warm up (40-50% PME). Then increase your pace to a comfortable run (60-70% PME). At your leisure, determine a time/distance/landmark that you will run to, then jump your pace up to (80-90% PME) for a short distance/time. One of my "go-to" fartleks is: 5 minute warm up, 2 minute run, 45-60 second stride/sprint, 1 minute slow jog, 2 minute run...and repeat. Play with the distances, times and intesities as your route allows (including contours and landmarks), and as your body allows. Push yourself on these.

If you have been following Plan B, you should feel pretty "worked" by the end of this week. Next week, we will pull back a little, then climb again for the next 4  weeks in an attempt to peak  on race week.

Plan A (80% PME)

• Monday: Swim - 10 minute warmup & drills (any combination of strokes), 6 x 100 meter freestyle, (45 seconds rest between, pick a pace that you can maintain throughout), 10 minute cool down & drills (any combination of strokes)
• Strength Training "ALPHA" (warm-up set of 10; then 3 x 8 (per leg) on step-ups and incline, 3 x 12 other lifts, and 1 x 20 on abs)

• Tuesday: BRICK: 30 minute bike, 3 mile run (push your pace)

• Wednesday: Run - 5 minute warm up (40-50% PME), 30 minute Fartlek (see note above)
• Strength Training "BRAVO" (warm-up set of 10; then 3 x 8 on squats and bench, 3 x 12 other lifts, and 1 x 20 on abs)

• Thursday: BRICK: Swim - 10 minute warmup (any combination of strokes), 500 meter freestyle swim (push it at 80% PME); 30 minute bike ride

• Friday: Bike - 30 minute Fartlek ride
• Strength Training "CHARLIE" (warm-up set of 10; then 3 x 8 on cleans, 3 x 8 on declines, 3 x 12 other lifts, and 1 x 20 on each "abs")

• Saturday: 4 x 1 mile (timed) run (pick a pace at 80% PME that you can maintain for 4, individually timed miles; 2 - 4 minutes rest between).

Plan B (80% PME)

• Monday: Swim - 10 minute warmup & drills (any combination of strokes), 10 x 100 meter freestyle (30 - 40 seconds rest between, pick a pace that you can maintain throughout), 10 minute cool down & drills (any combination of strokes)
• Strength Training "ALPHA" (warm-up set of 10; then 3 x 8 (per leg) on step-ups and incline, 3 x 12 other lifts, and 1 x 20 on abs)

• Tuesday: BRICK: 40 minute bike, 3 mile run (push your pace)

• Wednesday: Run - 5 minute warm up (40-50% PME), 40 minute Fartlek (see note above)
• Strength Training "BRAVO" (warm-up set of 10; then 3 x 8 on squats and bench, 3 x 12 other lifts, and 1 x 20 on abs)

• Thursday: BRICK: Swim - 10 minute warmup (any combination of strokes), 800 meter freestyle swim (oush it at 80% PME); 30 minute bike ride

• Friday: Bike - 50 minute Fartlek ride
• Strength Training "CHARLIE" (warm-up set of 10; then 3 x 8 on cleans, 3 x 8 on declines, 3 x 12 other lifts, and 1 x 20 on each "abs")

• Saturday: 5 x 1 mile (timed) run (pick a pace at 80% PME that you can maintain for 5, individually timed miles; 2 - 4 minutes rest between).

Week 6 Training

Notes:

Week 6. Half way through!

Fit in as may of the strength training sessions as you can. In a few weeks we'll taper them off as we get closer to race day. Sessions, sets, and reps all remain the same this week--tinker with weight, and the amount of rest you take between.

The full distance session at the end of this week will be a great way for you to see where you are, what you need to focus on, and (if you've been keeping good logs) how far you've come. If you're ready for a full diagnostic test, push it at race pace. If not, push it in the neighborhood of 80% PME. Do all three as quickly in succession as possible to mimic race day conditions/transitions.

Plan A (60-70% PME, except Saturday @ 80%)

• Monday: Swim - 10 minute warmup & drills (any combination of strokes), 2 x 50, then 3 x 100, then 2 x 50 meters freestyle (30 seconds rest between, pick a pace that you can maintain throughout), 10 minute cool down & drills (any combination of strokes) 
• Strength Training "ALPHA" (warm-up set of 10; then 3 x 20 (per leg) on step-ups and incline, 3 x 16 other lifts, and 1 x 20 on abs)

• Tuesday: BRICK: 20 minute bike, 3 mile run

• Wednesday: Run - 30 minutes
• Strength Training "BRAVO" (warm-up set of 10; then 3 x 20 on squats and bench, 3 x 16 other lifts, and 1 x 20 on abs)

• Thursday: BRICK: Swim - 10 minute warmup (any combination of strokes), 4 x 150 (30 seconds rest between, pick a pace that you can maintain throughout); 20 minute bike ride

• Friday: Bike - 30 minute ride
• Strength Training "CHARLIE" (warm-up set of 10; then 3 x 16 on cleans, 3 x 20 on declines, 3 x 16 other lifts, and 1 x 20 on each "abs")

• Saturday: 400 meter freestyle swim, 10.3 mile bike ride, 3 mile run (80% PME)

Plan B (60-70% PME, except Saturday @ 80%)

• Monday: Swim - 10 minute warmup & drills (any combination of strokes), 1 x 100, 1 x 200, 1 x 300, 1 x 200, 1 x 100 (30 - 40 seconds rest between, pick a pace that you can maintain throughout), 10 minute cool down & drills (any combination of strokes)
• Strength Training "ALPHA" (warm-up set of 10; then 3 x 20 (per leg) on step-ups and incline, 3 x 16 other lifts, and 1 x 20 on abs)

• Tuesday: BRICK: 20 mile bike, 3 mile run

• Wednesday: Run - 30 minutes
• Strength Training "BRAVO" (warm-up set of 10; then 3 x 20 on squats and bench, 3 x 16 other lifts, and 1 x 20 on abs)

• Thursday: BRICK: Swim - 10 minute warmup (any combination of strokes), 4 x 200 meters (30 - 40 seconds rest between, pick a pace that you can maintain throughout); 30 minute bike ride

• Friday: Bike - 50 minute ride
•  Strength Training "CHARLIE" (warm-up set of 10; then 3 x 16 on cleans, 3 x 20 on declines, 3 x 16 other lifts, and 1 x 20 on each "abs")

• Saturday: 400 meter freestyle swim, 10.3 mile bike ride, 3 mile run (80% PME)

9/5 Conference Call Agenda

Welcome

Blog/Training Logs (Matt)

• Training logs

Evaluation/Mid-Week Check-In (Everyone)

• How's everyone doing?
• Training questions/comments
• Week 6 preview

Eat Smart (Jared & Melanie)

• Willpower (More--if you just can't get enough)
• Melanie Intro
• Smart Eating Foundations
• Next time: Eat this, not that & tips for dining out
  

Next Call

Questions/Comments (All)

Fav Recipes

Post your favorite recipes/smart eating tips here (as comments).

Sweet Potato Pancakes. Fiber-tastic!

Week 5 Training

Notes:

This guy is basking a little too much in the holiday weekend. Sorry so slow to post.

For the next 4 weeks, we will crank the strength training sessions up to 3 per week. HOWEVER, if this is not do-able for you (schedule-wise, or training load-wise), just stick with 2 per week. I'll show 3 sessions in the workouts, and you can adjust where needed. Keep in mind: 

• ALPHA: for swim or run days--not bike
• BRAVO: for bike days--not run or swim
• CHARLIE: for run or bike days--not swim

The extra strength  training and BRICKS will tax you this week. Hang in there--we'll be following a similar pattern for a few weeks. This is great base-building stuff!

Plan A (50-60% PME)

• Monday: Swim - 10 minute warmup & drills (any combination of strokes), 3 x 150 meters freestyle (keep a steady pace; focus on breathing, and form/body positioning; take 45 - 60 seconds rest between), 10 minute cool down & drills (any combination of strokes) 
• Strength Training "ALPHA" (warm-up set of 10; then 3 x 20 (per leg) on step-ups (Note: I like to have a 45lb bar with some weights on my shoulders--same weight positioning as squats--while doing step-ups) and incline, 3 x 16 other lifts, and 1 x 20 on abs)

• Tuesday: BRICK: 20 minute bike, 20 minute run

• Wednesday: Run - 3 miles (stay at 50-60% PME)
• Strength Training "BRAVO" (warm-up set of 10; then 3 x 20 on squats and bench, 3 x 16 other lifts, and 1 x 20 on abs)

• Thursday: BRICK: Swim - 10 minute warmup (any combination of strokes), 300 meters; 20 minute bike ride

• Friday: Bike - 30 minute ride (stay at 50-60% PME)
• Strength Training "CHARLIE" (warm-up set of 10; then 3 x 16 on cleans, 3 x 20 on declines, 3 x 16 other lifts, and 1 x 20 on each "abs")

• Saturday: Run - 30 minute run (stay at 50-60% PME)

Plan B (50-60% PME)

• Monday: Swim - 10 minute warmup & drills (any combination of strokes), 2 x 400 (or 1 x 800) meters freestyle (keep a steady pace; focus on breathing, and form/body positioning; take 45 - 60 seconds rest between), 10 minute cool down & drills (any combination of strokes)
• Strength Training "ALPHA" (warm-up set of 10; then 3 x 20 (per leg) on step-ups (Note: I like to have a 45lb bar with some weights on my shoulders--same weight positioning as squats--while doing step-ups) and incline, 3 x 16 other lifts, and 1 x 20 on abs)

• Tuesday: BRICK: 40 minute bike, 20 minute run (stay at 50-60% PME)

• Wednesday: Run - 4 miles (stay at 50-60% PME)
• Strength Training "BRAVO" (warm-up set of 10; then 3 x 20 on squats and bench, 3 x 16 other lifts, and 1 x 20 on abs)

• Thursday: BRICK: Swim - 10 minute warmup (any combination of strokes), 400 meters; 30 minute bike ride

• Friday: Bike - 40 minute ride (stay at 50-60% PME)
•  Strength Training "CHARLIE" (warm-up set of 10; then 3 x 16 on cleans, 3 x 20 on declines, 3 x 16 other lifts, and 1 x 20 on each "abs")

• Saturday: BRICK: Swim - 10 minute warmup (any combination of strokes), 400 meters; 30 minute run