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Monday, January 20, 2014

Time To Test

Well, its time. Time for another blog post. Time for some testing. Sorry the posts are so few and far between but I only get inspired to write when I feel I have something that is going to help you out. Writing about my own training is pretty monotonous, the work gets done everyday, some days are good some are bad, that's the way it is. But if I can help you, now we are on to something!

So it January now, you have probably set some goals race season is coming and you want to nail it. Well to start off you need to know where your at. By finding out where your at you can set up strategic plans to get where you want to be. Here are some of the tests I find useful.

Swim:
500 warm up
1000 TT
Cool down

Get you your base line pace for 100m interevals

Bike:
-->

Duration
% of FTP
% of Heart Rate
Warm up:
20 minutes – endurance pace
3 x 1 minute (1min R) – fast pedaling 100 rpm
5 minutes easy Riding 

      65


      65
           AET


          AET

-->
 Main Set:
 5 minutes All out effort
10 minutes easy riding
20 minutes Time Trial


      MAX
      65
      100
          MAX
          AET
          AET+max
Cool down
15 minutes easy spinning
    Sub 65
       Sub AET

   

























Run:

20 minwarm up
5k TT
Cool down

Get average HR and thats your aerobic max.

Go out hit these tests up. Smash yourself, have fun and see where your at.

Keep on keeping on,

D

DROP THE HAMMER!!