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Bike: easy bike on your own. keep cadence 95 - 110 incorporate 4 x 30 sec' single leg drills (each leg) with plenty of recovery between.
When: 1/26 at 5:30 PM for 1 hour
17 hours ago  |  More about this session
 
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Swimming: Work on the techniques we will discuss on Monday. Warm up (continuous) 100 free 25 breast, 75 free 25 back, 75 free 25 breast, 75 free 25 back, 75 free drill: 4 x 100 on 1:00 single arm, fist swim, finger tip drag, sighting 1000 @ zone 2 w/ 1 min' rest * pick up the 1st 25 of each 200 3 x 400 @ zone 2 w/ 1 min rest *non free every 4th length (25 y pool) 200 Cool down
When: 1/27 at 8:45 AM for 1 hour
18 hours ago  |  More about this session
 
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Running: 5mile run endurance based strength run
When: 1/25 at 2:45 PM for 45 minutes
3 days ago  |  More about this session
 
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When: 1/25 at 2:45 PM
3 days ago 
 
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Swimming: - 300 WU progressing to zone 2. - 4 x 50 [25 KOS, 25 swim] w/ 15 sec' rest - 9 x 50 (descend 1-3, 4-6, 7-9) w/ 10 sec' rest - 1-3 min' rest - 100 for time (from a dive if possible). note yards or meters below along with time to completion. - 3 x 200 easy with varied strokes - short rest
When: 1/23
3 days ago  |  More about this session
 
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Biking: This can be done on the road or on a trainer. 2.5 hours on the road or 2 hours on the trainer. warm up then maintain steady zone 2.
When: 1/25 at 1:45 PM for 2 hours
3 days ago  |  More about this session
 
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When: 1/25 at 1:45 PM
3 days ago 
 
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Swimming: show up at least 15 minutes early and dress out including the wetsuit up to the waist. - wetsuits (500 yards of warm up) - practice fast exit (10 sec' out of top, 6 sec' out of bottom) - additional warm up (w/ video) - 500 swim test (sharing lanes) - eyes closed & sighting - no goggles - drafting on feet - drafting on hip (3 per lane) ---Open water set up--- - buoy turns, sighting, group starts, ITU start practice - knock out races w/ ITU start
When: 1/24 at 10:00 AM for 2 hours
3 days ago  |  More about this session
 
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Power test: 20 stationary bike all out effort
When: 1/21 at 2:15 PM for 1 hour
6 days ago  |  More about this session
 
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Bike: - 10 min' gradual warm up to zone 2 - 3 x 30 sec' @ zn 3, then 1:30 @ zone 1 - 3 x 30 sec' @ zn 4, then 1:30 @ zone 1 - 3 min' @ zone 3, then 3 min' @ zone 1 light stretching on the bike if you wish.
When: 1/20 at 11:30 AM for 30 minutes
8 days ago  |  More about this session
 
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Swimming: 200 WUP 3x500 1) 25 kick 75 swim 2) 25 11 o'clock drill 75 swim 3) catchup drill 10x50 on 50 1 fly then swim (add one fly every 50) 300 on 4:10 200 on 2:45 100 on 1:45 300 on 4:10 200 on 2:40 100 on 1:45 300 on 4:10 200 on 2:35 100 on 1:45 300 on 4:10 200 on 2:35 100 on 1:45 4x 50 burst 25metes 35 easy on 1 50 easy on 1 (With fins)
When: 1/20 at 5:30 AM for 2 hours
8 days ago  |  More about this session
 
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Bike: Ride working on bike handling just endurance.
When: 1/19 at 4:00 PM for 1 hour
8 days ago  |  More about this session
 
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Running: Mile run for time Warm up 10 min 5 min dynamic drills 4x30 sec pickups w/60 sec easy 1 min at mile pace Mile for time 15 min easy
When: 1/19 at 2:15 PM for 45 minutes
8 days ago  |  More about this session
 
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Swimming workout: 500 WU (mixed strokes but mostly free) 9 x 50 w/ 10 sec' rest (descend 1-3, 4-6, 7-9) 3 x 250 w/ 30 sec' rest. (gradually build each 250 so you start easy and finish hard the last 50)
When: 1/18
10 days ago  |  More about this session
 
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Swim workout 50 meter pool: 100 WUP 5x on 1:45 100-50kcik, 50 free 100 IM 100 Back, Free 100 on 1:25 200 on 2:50 300 on 4:15 400 on 5:50 500 on 7:15
When: 1/16 at 12:00 PM for 1 hour
10 days ago  |  More about this session
 
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