2012 Racine 70.3
14 weeks - $99.99
Total Miles: 37
Total Hours: 126
Total Miles: 37
Total Hours: 126
After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Workout #1 : Swim
- (2050) 12x 100
Planned Time: 0:45:00
A31.1- (2050) Warmup – 9 x 50 as: 2 free/ 1 choice on 10 sec rest, Main set - 12x 100 steady pace at Hr#2low on 15 sec rest, Cooldown 2x200 as: 100 kick, 100 IM.
Planned Time: 0:45:00
A31.1- (2050) Warmup – 9 x 50 as: 2 free/ 1 choice on 10 sec rest, Main set - 12x 100 steady pace at Hr#2low on 15 sec rest, Cooldown 2x200 as: 100 kick, 100 IM.
Workout #2 : Swim
- (2050) 12x 100
Planned Time: 1:00:00
A31.1- (2050) Warmup – 9 x 50 as: 2 free/ 1 choice on 10 sec rest, Drills: determined by Coach Ted Main set - 12x 100 steady pace at Hr#2low on 15 sec rest, Cooldown 2x200 as: 100 kick, 100 back stroke.
Planned Time: 1:00:00
A31.1- (2050) Warmup – 9 x 50 as: 2 free/ 1 choice on 10 sec rest, Drills: determined by Coach Ted Main set - 12x 100 steady pace at Hr#2low on 15 sec rest, Cooldown 2x200 as: 100 kick, 100 back stroke.
Workout #3 : Run
zone 2-3 run
Planned Time: 0:45:00
45 minutes as: 5 min warm up, 5 min run drills, 7 minutes in zone 2, 3 minutes in zone 3, repeat for the duration of the main set. cool down for 5.
Planned Time: 0:45:00
45 minutes as: 5 min warm up, 5 min run drills, 7 minutes in zone 2, 3 minutes in zone 3, repeat for the duration of the main set. cool down for 5.
Workout #4 : Run
long hill intervals
Planned Time: 0:45:00
can be done on treadmill. main set after 10 min warm up move incline to 5%. decrease speed so you stay in HR zone 2. Run .4 mile at the 5% incline, then decline to flat surface and run at zone 2 pace for .6 mile. repeat for a total of 4 reps. cool down with easy jogging and walking. Stretch afterward.
Planned Time: 0:45:00
can be done on treadmill. main set after 10 min warm up move incline to 5%. decrease speed so you stay in HR zone 2. Run .4 mile at the 5% incline, then decline to flat surface and run at zone 2 pace for .6 mile. repeat for a total of 4 reps. cool down with easy jogging and walking. Stretch afterward.
Workout #5 : Bike
FTP test
Planned Time: 1:10:00
Warm up 10 minutes ramping up power output. During this 10 minutes do 3 X :30 high cadence spins against a low resistance on :30 rest. next calibrate your computrainer then keep spinning easy. 1 Min. max power 4 min. recovery. keep the legs spinning and the power output low. 5 minutes at 100-105% of target test power output. If you can't make it 5 minutes, try to hold for 3 and then stop. 10-12 min. spinning easy for recovery. while recovering, evaluate how this interval felt in terms of RPE and re-evaluate your target power output for the test. Main Set 20 Minutes at Time Trial effort. Don't start too hard. Gradually build your pace throughout the test. Leave it all out there. Cool down 10 minutes at aerobic pace spinning a high cadence. 10 minutes at active recovery pace.
Planned Time: 1:10:00
Warm up 10 minutes ramping up power output. During this 10 minutes do 3 X :30 high cadence spins against a low resistance on :30 rest. next calibrate your computrainer then keep spinning easy. 1 Min. max power 4 min. recovery. keep the legs spinning and the power output low. 5 minutes at 100-105% of target test power output. If you can't make it 5 minutes, try to hold for 3 and then stop. 10-12 min. spinning easy for recovery. while recovering, evaluate how this interval felt in terms of RPE and re-evaluate your target power output for the test. Main Set 20 Minutes at Time Trial effort. Don't start too hard. Gradually build your pace throughout the test. Leave it all out there. Cool down 10 minutes at aerobic pace spinning a high cadence. 10 minutes at active recovery pace.
Workout #6 : Day Off
Workout #7 : Bike
long ride - zone 2
Planned Time: 1:30:00
ride mostly in zone 2. Keep it easy in the first half and finish feeling as strong as you started. Stay hydrated throughout the ride. The tendancy of most long rides is to start fast and finish at a slower pace. This is a result of both poor pacing and lack of hydration/nutrition. Work on both your pacing and nutrition on all rides and especially all long rides. Target a cadence above 85 RPM's for the majority of this ride.
Planned Time: 1:30:00
ride mostly in zone 2. Keep it easy in the first half and finish feeling as strong as you started. Stay hydrated throughout the ride. The tendancy of most long rides is to start fast and finish at a slower pace. This is a result of both poor pacing and lack of hydration/nutrition. Work on both your pacing and nutrition on all rides and especially all long rides. Target a cadence above 85 RPM's for the majority of this ride.
Workout #8 : Run
Long Run
Planned Time: 1:30:00
Run 8 - 10 miles steady zone 2. Zone 2 pace should feel easy, breathing should not be labored, and if you are running with someone, you should be able to hold a conversation. You should finish this run feeling good.
Planned Time: 1:30:00
Run 8 - 10 miles steady zone 2. Zone 2 pace should feel easy, breathing should not be labored, and if you are running with someone, you should be able to hold a conversation. You should finish this run feeling good.
Workout #9 : Swim
Planned Time: 1:00:00
A31.1- (2450) Warmup – 9 x 50 as: 2 free/ 1 choice on 10 sec rest, Main set - 15x 100 steady pace at Hr#2low on 15 sec rest, Cooldown 3x100 as: 100 kick, 100 IM, 100 free.