- Time: 1h 00m
- Distance: 2800.00 yards
- WU: 400
- MS:
- 3 * 200 0:45 rest
- 8 * 25 kick :10 rest
- 4 * 100 0:25 rest
- 8 * 25 kick :10 rest
- 5 * 50 :10 rest
- 100 loosen easy swim
- 6 * 75 pull with paddles 0:20 rest
- CD: 200 warm-down
- Time: 50m
- Time: 1h 20m
- WU: 10'
- MS: 10' hard (at LT), 2' easy (zone 2). Do this 5x.
- CD: 10'
- Time: 1h 00m
- Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2.
- Think about running like a Kenyan - smooth and efficient! Stretch when done and add in Core 1, 2 or 3.
- This run can be 30'-90' long depending on fitness level.
- Time: 20m
- Time: 1h 00m
- 1-3 hour ride on a flat course. Keep HR in Zone 1-2.
- Time: 1h 40m
- Distance: 5100.00 yards
- WU: 1k warm up as 400 swim, then 600 as 100 drill/50 swim
- MS: 8x (400 at T-Pace, 100 easy)
- CD: 100
- Time: 3h 00m
- WU: Spend the first 60' warming up.
- MS: The next 80' is (20' LT, 5' recovery, 15' LT, 10' recovery, 10' LT, 15' recovery, 5' LT). Final recovery is 40' at an average effort - not hammering, not spinning freely either.
- This is part LT, part pacing. I want you going hard during the LT sessions, but I want each progressively shorter LT section at a faster pace than the last. LT is around race pace.
- Time: 1h 00m
- Distance: 2000.00 yards
- WU: 400 warm up (wu). 8 x 50 on 15 sec rest.
- MS: 1000 yd TT (time trial) for time.
- CD: 200
- This time for the 1,000 is divided by 10 , to get your avg. pace. This pace is now known as your T-Pace.
- Time: 1h 30m
- 90' ride on a flat course. Keep HR in Zone 1-2.
- Time: 1h 30m
- Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2. Include 2x30' of running at 20 beats below LT from run test. Recovery is 5' in Zone 1.
- Think about running like a Kenyan - smooth and efficient! Stretch when done and add in Core 1, 2 or 3.
- This run should be between 75-90' long depending on fitness level.
- Time: 50m
Day 50
Day 51
Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked. Loosen (Swim) - just means easy - 'loosen up', whether it be easy free, back, breast.
Depending on where you are in your off-season training, this is your weight training day. Use this day to also get additional 'Core Strength' exercises in for a total of 2-4 sessions per week. See Core and Strength Guidelines for more information.
Day 52
Kenyan Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.
Use this day to also get additional 'Core Strength' exercises in for a total of 2-4 sessions per week. See Core and Strength Guidelines for more information.
Day 53
T-Pace = swim test time / the number of 100 you swam. If you swam 20:00 for 1,000 yards, then your T-Pace would equal 20:00/10 for a T-Pace of 2:00 per 100.
Day 54
Day 55
Day 56
Kenyan Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.
Depending on where you are in your off-season training, this is your weight training day. Use this day to also get additional 'Core Strength' exercises in for a total of 2-4 sessions per week. See Core and Strength Guidelines for more information.
ILT = Isolated Leg Training: lets us isolate one leg at a time to find the skip in your pedal stroke. As we get more efficient the skips get less common and the pedal stroke gets smoother and the cyclist is able to apply more force to the pedal stroke.