Week 12 Training

Notes:

We're on the home stretch!

This week, we strip away all remaining bells and whistles, and keep it simple. Like last week, if you're feeling it, tie a few sets of (comfortable) sit-ups and push-ups onto the end of your workouts this week.

On the Wednesday call (we really will make it happen this week), we'll chat about race day prep, equipment, eating/fueling, and tips & tricks. Bring your thoughts, experiences, and questions.


Plan A (PME 70-80%)

• Monday: Swim - 10 minute warmup & drills (any combination of strokes), 1 x 600 freestyle, 10 minute cool down & drills (any combination of strokes)

• Tuesday: Bike - 45 minute ride

• Wednesday: Run - 4 miles

• Thursday: Swim - 10 minute warmup (any combination of strokes), 1 x 600 freestyle, 10 minute cool down & drills (any combination of strokes)

• Friday: Bike - 30 minute, easy ride; equipment check

• Saturday: Go Time!

Plan B (PME 70-80%)

• Monday: Swim - 10 minute warmup & drills (any combination of strokes), 1 x 800 freestyle, 10 minute cool down & drills (any combination of strokes)

• Tuesday: Bike - 60 minute ride

• Wednesday: Run - 5 miles

• Thursday: Swim - 10 minute warmup (any combination of strokes), 1 x 800 freestyle, 10 minute cool down & drills (any combination of strokes)

• Friday: Bike - 30 minute, easy ride; equipment check

• Saturday: Go Time!

Week 11 Training

Notes:

Two weeks from yesterday!

This week we're dropping strength training sessions for good, and going a little longer. If you want, though, feel free to tie a few sets of (comfortable) sit-ups and push-ups onto the end of your workouts this week. Nothing crazy--no Insanity or P90X!

On the Wednesday call, we'll chat about race day prep, equipment, eating/fueling, and tips & tricks. Bring your thoughts, experiences, and questions.


Plan A (PME 60-70%)

• Monday: Swim - 10 minute warmup & drills (any combination of strokes), 1 x 100, then 1 x 500, then 1 x 100, 10 minute cool down & drills (any combination of strokes)

• Tuesday: BRICK: 40 minute bike, 2-3 mile run (if you're feeling good at 2, go for 3)

• Wednesday: Run - 5 minute warm up (40-50% PME), 30 minute Fartlek (see note in week 7)

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

• Friday: Bike - 30 minute Fartlek ride

• Saturday: Run - 4 miles

Plan B (PME 60-70%)

• Monday: Swim - 10 minute warmup & drills (any combination of strokes), 1 x 100, then 1 x 800, then 1 x 100, 10 minute cool down & drills (any combination of strokes)

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

• Wednesday: Run - 5 minute warm up (40-50% PME), 30 minute Fartlek (see note in week 7)

• Thursday: BRICK: Swim - 10 minute warmup (any combination of strokes), 500 meter freestyle swim; 40 minute bike ride

• Friday: Bike - 30 minute Fartlek ride

• Saturday: Run - 5-6 miles (if you're feeling good at 5, go 6)

Week 10-ish Training

Notes:

Back in the saddle. Sorry to leave everyone high-and-dry last week. Hopefully you still got out and pushed it. We're on the home stretch--race day is a mere three weeks from yesterday!

This week's training sessions will look somewhat familiar. They mimic Week 6, with slight increases on most days. Saturday's "dress rehearsal" remains the same.

Two strength training sessions this week, then we will drop them completely--and replace them with light sit-up/push-up bouts during Weeks 11 & 12.

Use the full distance session at the end of this week to see where you are, what you need to fine tune over the final two weeks. As with Week 6, do all three as quickly in succession as possible to mimic race day conditions/transitions. You should see significant improvement in your performance from the last time we did this--five weeks ago.

Next week, we'll go long and slow.

Plan A (70-80% PME, except Saturday @ Target Race Pace)

• Monday: Swim - 10 minute warmup & drills (any combination of strokes), 2 x 50, then 3 x 150, then 2 x 50 meters freestyle (40 - 45 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

• Wednesday: Run - 30 minutes
• Strength Training "BRAVO" (warm-up set of 10; then 3 x 12 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 (30 seconds rest between, pick a pace that you can maintain throughout); 30 minute bike ride

• Friday: Bike - 40 minute ride
• Strength Training "CHARLIE" (warm-up set of 10; then 3 x 12 on cleans, 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 (Target Race Pace)

Plan B (70-80% PME, except Saturday @ Target Race Pace)

• Monday: Swim - 10 minute warmup & drills (any combination of strokes), 1 x 100, 3 x 300, 1 x 100 (40 - 45 seconds rest between, pick a pace that you can maintain throughout), 10 minute cool down & drills (any combination of strokes)

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

• Wednesday: Run - 30 minutes
• Strength Training "BRAVO" (warm-up set of 10; then 3 x 12 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), 3 x 300 meters (30 - 40 seconds rest between, pick a pace that you can maintain throughout); 40 minute bike ride

• Friday: Bike - 50 minute ride
•  Strength Training "CHARLIE" (warm-up set of 10; then 3 x 12 on cleans, 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 (Target Race Pace)

Race Registration

http://www.active.com/triathlon/coolidge-az/11-03-12-desert-grande-triathlon-duathlon-2012

USAT Sleep & Food Articles

Sleep:
http://www.usatriathlon.org/about-multisport/multisport-zone/multisport-lab/articles/sleep-for-top-performance-081412.aspx


Food:
http://www.usatriathlon.org/about-multisport/multisport-zone/fuel-station/articles/chef-created-breakfast-070312.aspx

http://www.usatriathlon.org/about-multisport/multisport-zone/fuel-station/articles/5-best-carbs-071012.aspx