I know I said I'd post my weekly training on Saturdays, but I was a little preoccupied with running 21+ miles this weekend from Wickenburg to Tempe. So please forgive me. Better late than never, right?
Week 4 was a bit of a disaster, I guess. I got in a good bike ride, a great run, two swims, and then I had the Ragnar Relay. So, it wasn't a disaster, I just didn't get in the bike rides that I was hoping. Oh well. No point in dwelling on it, just gotta move forward! I'll have a post about the Ragnar race in another day or two.
Welcome to the PREP phase! What does that mean? Not much really, just a slight increase in weekly training hours. This first week of the PREP phase is a testing week though. I'll be doing a test in each sport to get a baseline as to where my fitness is at. Here's how the week looks:
Sunday - rest day (good thing because I wrote this post Sunday night!)
Monday - Bike Test. This test is going to be a Trainer Time Trial. It is a 5 mile test @ 9-11 bpm below my lactate threshold, which puts my goal heart rate at about 146-155 bpm for this test. It's also done using one gear for the entire test.
Tuesday - Swim - Nice and easy for 1:00.
Wednesday - Run Test. This is a 1 mile time trial done very similar to the bike...9-11 bpm below my lactate threshold, however, HR is sort of unreliable at such a short distance. So instead, I will be using Rate of Perceived Exertion (RPE) and will be just below my max. Swim - easy swim for 30 minutes.
Thursday - Bike - 1:30 easy zone 2 biking with varying gears and single-leg drills.
Friday - Swim Test. Swim 10x100m (2 laps) with :10 rest interval at max effort. Run - easy thirty minute run.
Saturday - Bike - 2:00 of easy biking, staying in zone 2 or low zone 3.
Next week I'll get back to the normal schedule, with slightly longer workouts. Should be fun!
Welcome to the PREP phase! What does that mean? Not much really, just a slight increase in weekly training hours. This first week of the PREP phase is a testing week though. I'll be doing a test in each sport to get a baseline as to where my fitness is at. Here's how the week looks:
Sunday - rest day (good thing because I wrote this post Sunday night!)
Monday - Bike Test. This test is going to be a Trainer Time Trial. It is a 5 mile test @ 9-11 bpm below my lactate threshold, which puts my goal heart rate at about 146-155 bpm for this test. It's also done using one gear for the entire test.
Tuesday - Swim - Nice and easy for 1:00.
Wednesday - Run Test. This is a 1 mile time trial done very similar to the bike...9-11 bpm below my lactate threshold, however, HR is sort of unreliable at such a short distance. So instead, I will be using Rate of Perceived Exertion (RPE) and will be just below my max. Swim - easy swim for 30 minutes.
Thursday - Bike - 1:30 easy zone 2 biking with varying gears and single-leg drills.
Friday - Swim Test. Swim 10x100m (2 laps) with :10 rest interval at max effort. Run - easy thirty minute run.
Saturday - Bike - 2:00 of easy biking, staying in zone 2 or low zone 3.
Next week I'll get back to the normal schedule, with slightly longer workouts. Should be fun!
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