LL is my girlfriend. Despite not wanting to be her ‘coach’ I found myself putting together a training plan for her, loosely based of big Rich’s. She’ll pick and choose the sessions more freely and I’ll try not to stick my nose in.
LL likes the flexibility to move sessions around so the days below are suggestions and I’ll give her advice here and there where she asks for it. The first week of April we’re going away together to train lots although she wants to surf and hike (as well as swim and bike) so she’ll take care of the contents of that week.
LL has a propensity to training lots (bordering on overtraining) so her training has a bit more volume in there. She’ll add swim, spin and barre classes where she feels she has the energy.
Her focuses are:
- Buy a new bike (her old one got stolen) and practise handling. At her current level, riding in aerobars is just not an option!
- Practise eating *something* on the bike and run (she currently just drinks water regardless of the length of the workout!)
Whilst there is no competition between her and Rich I can’t help predicting what’s going to happen: LL will come out of the water first, big rich will hammer the bike, LL will regain some time on the run. Final times will be close (within 15-20 minutes!
| Week Starting | Week Highlights | Monday | Tuesday | Wednesday | Saturday | Sunday | |||||
| 30-Mar | 1:00 | 300 warm/up. 5×100 steady, 5×200 race pace, 5×75 hard effort. Optional bike session after. | 1:00 | 5min w/up. 5min z2. 4x 5min@Z2 and 5min@Z3. 10 minute easy jog after | 2:30 | 2hr bike ride and 30min jog. Should feel easy | WEDDING | 1:30 | 1hr30 easy run in evening in Lanzarote? | ||
| 06-Apr | TRAINING WEEK | TRAINING WEEK | TRAINING WEEK | TRAINING WEEK | TRAINING WEEK | ||||||
| 13-Apr | RECOVERY WEEK. REALLY RECOVER!!! | 1:00 | Easy Swim (swim sets of 400 at whatever pace feels good. Concentrate on form). Optional bike session after. | 1:00 | Easy Bike | 2:00 | Easy ride. You might be tempted to go hard in this session if you’re recovering well. Save it for next week! | 2:00 | Swim/Bike/Run. Still easy. Allow yourself to go really easy so next week u can start well. | 1:00 | Easy run |
| 20-Apr | 1:00 | 300 warm/up. 200 getting progressively faster (all out on last 25). 4×400. Optional bike session after. | 1:00 | 5min w/up. 5min z2. 4x 5min@Z2 and 5min@Z3. 10 minute easy jog after | 2:30 | 2hr bike ride and 30min jog. Should feel easy | 2:30 | Swim/Bike/Run | 2:00 | 30 min warmup on bike and 1hr30 easy run. | |
| 27-Apr | 1:00 | 300 warm/up. 200 getting progressively faster (all out on last 25). 4×400. Optional bike session after. | 1:00 | 5min w/up. 5min z2. 4x 5min@Z2 and 5min@Z3. 10 minute easy jog after | 2:30 | 2hr bike ride and 30min jog. Should feel easy | 2:30 | Swim/Bike/Run | 2:30 | 30 min warmup on bike and 2 hour easy run. | |
| 04-May | 1:00 | 300 warm/up. 5×100 steady, 5×200 race pace, 5×75 hard effort. Optional bike session after. | 1:00 | 5 min w/up. 40min Z2. 5min Z2 run, 5min Z3 run. 5min Z4 run | 2:30 | Bike ride. Focus on always pedalling. Eagleman is flat so pedalilng non-stop for 2hr15. Jog for 15 min after. | 2:30 | Swim/Bike/Run | 2:30 | 1hr bike. 1hr 30 min run | |
| 11-May | 1:00 | 300 warm/up. 200 getting progressively faster (all out on last 25). 4×400.Optional bike session after. | 1:00 | 5min w/up. 5min z2. 4x 5min@Z2 and 5min@Z3. 10 minute easy jog after | 2:30 | Bike ride. Focus on always pedalling. Eagleman is flat so pedalilng non-stop for 2hr15. Jog for 15 min after. | 2:30 | Swim/Bike/Run | 3:00 | 1hr bike. 2hr run | |
| 18-May | RECOVERY WEEK | 1:00 | Easy Swim | 1:00 | Easy Bike | 2:00 | 2hr bike | 2:00 | Swim/Bike/Run | 1:00 | 1hr run |
| 25-May | 1:00 | Swim | 1:00 | Bike/Run | 3:00 | 3:00 | 2:30 | ||||
| 01-Jun | TAPER TBD | ||||||||||
| 08-Jun | TAPER TBD | RACE | RACE | ||||||||
Tired Legs Empty Mind 