The Menu (14/10/13 – 20/10/13)

The Menu details what I plan to do for the week, It also looks back on the week just gone and my learnings from it.  

1. Although the DS Trainer and lighter Asics shoes are clearly more sexy. My Right Knee only really likes Kayanos.
2. Loving having Spotify playing on the microphone when I do my solo rides. Last week was a lot of Roy Orbison and John Farnham. Yeh I know. Whatever gets you through, right?. Certainly got a few strange looks from people on their morning walks.
3. Swim stroke correction with video review is very interesting, just how you feel you look and how you actually look varies a lot!.
4. Winning Kona with a time of 8:12 mins.. Is ridiculous. Frederik Van Lierde.. You sir, are a freak.
5. Bought a full length 2XU wetsuit. Will be starting open water swimming this weekend. Does sound like the weather will be hot which is a plus!
6. Other thing I secretly enjoy watching on recovery is Darts, The World Grand Prix over the weekend has been great… Can anyone beat Phil Taylor!?

This week is a slow start with a hard finish. Another brick session on the weekend along with a run time trial over about 15km of hills. Should be a belter! Expect to be walking like a duck come next Monday!

T2: Easy
T3: Tempo
T4: Race Pace

Monday:
AM: Swim Set: 200m PB, 100m Kick, 200 PB, 6 x 25m on 45 sec. Main Set: 6 x 300m Tempo, 5 x 50m PB/Paddles
PM: (Trispecify) Windtrainer 60 min

Tuesday:

Day off?? Yeh I know. What am I going to do?! Gym?

Wednesday
AM: 60 min T2 Ride
PM: Swim Squad (Team Barefoot)

Thursday:
AM: (Trispecify) Run Group

Friday
AM: (Team Barefoot) Swim Squad 

Saturday:
AM: 15 +/- Time Trial.. Hills/Race Pace.

Sunday:
AM: Brick!!
I assume 40min Windtrainer —-> 30 min Run x 3 or more….??

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Do you think we could campaign SBS or Fox Sports and get Kona on TV??
Stephen

The Menu (30/09/13 – 06/10/13)

The menu details what I plan to do this week, it also looks back on the week just gone and my learnings from it.  

Why I wasn’t riding Sunday!

Notes on last week:

1. 4 consecutive days of bike and hills leads to Right-Sided Glut Med Soreness.
2. I need to have my bike setup again before Shepparton which is only 7 weeks away!
3. Have to buy a new wetsuit and wheels, hesitation to buy revolves around trying to get the best price.
4. DS Trainers will be initiated this week.
4. Heavy drinking on Saturday leads to a sluggish swim on Monday morning.

Monday:
AM: Swim Set: 200m Easy PB, 100m Kick 8 x 25 Sprints on the 45sec.  400m Tempo, 2 x 200m PB, 4 x 100m Hard 20 Sec rest after all, Repeat x 2
PM: (Trispecify) Windtrainer 60 min

Tuesday:
AM: 45 min T2 Run
PM: 

Wednesday
AM: Ride 90 min T2
PM: (Team Barefoot) Swim Squad

Thursday:
AM: (Trispecify) Run Group, Diminishing 500’s

Friday
AM: (Team Barefoot) Swim Squad 

Saturday:
AM: Red Hill, Trail Run 100min?

Sunday:
AM: 5 hours T2/T3 — Make up session from last week.

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Did your grand final weekend knock around your training routine?
Stephen.

The Menu (02/09/13- 08/09/13)

The Menu details what I plan to do each week.

Enemies?

This week is my second week on my program with Trispecify
The focus at the moment is STRENGTH. As you will note by some of the schedule.

Notes on last week:

1. Spring Riding is very pleasant in Melbourne.
2. That being said, the Car/Cyclist relationship is not harmonious.
3. Whilst I like caffeine in the mornings and in my gels, too much of it still makes me a little jittery.
4. Now hockey is over, I have a 20km+ run to look forward to on Saturday mornings.

Monday:
AM: Swim Set: Warm Up 400m, (400m Tempo, 8 x 50m Paddles) x 4
PM: Windtrainer (Trispecify with Jamie Rhodes)

Tuesday:
AM: 45 min Run T2 Flat
PM: 45 min Run T2 Flat (Yes thats right.. two runs in a day)

Wednesday
AM: Ride 90min with 3 x Two Bays Rd (Easy/Mod/Hard)
PM: (Team Barefoot) Swim Squad

Thursday:
AM: (Trispecify) Run Group with Big Mike

Friday
AM: (Team Barefoot) Swim Squad 

Saturday:
AM: 15 +/- Run + 30min Run (Total approx. 18 – 20km)??
Otherwise 90min Flat with 3 x T3/4 Efforts

Sunday:
AM: Ride 3 hours flat with 3 x 15 min T3 efforts. Run 20 Min off the bike.

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Whats on for your week? Suns out guns out??
Enjoy!
Stephen

The Menu (12/08/13 – 18/08/13)

Notes on last week:

1. Got a severe head cold on Tuesday. Wrecked a large amount of my training for the rest of the week.
2. Head colds have to be treated as an injury and not ignored and trained through.
3. Winning hockey is still awesome.
4. Getting hit in the foot with a ball is not conducive to running, but will let it settle and see how it goes Tuesday.

On to the week ahead!

Monday:
AM: Warm Up. 100m T3 – 100m Pull Buoy x 8. 30 sec rest between sets.
PM: Windtrainer Set (Trispecify)

Tuesday:
AM: MCC (Mornington Cycle Club) Hill Ride 1.5hrs
PM: Hockey Training

Wednesday
PM: (Team Barefoot) Swim Squad
Thursday:

AM: (Trispecify) Run Group.
1min T4, 30 T3, 1min T4 – 1 Min Rest. Repeat.

Friday
AM: (Team Barefoot) Swim Squad
PM: Rest and Cheat Meal!

Saturday:
PM: Hockey Game Day vs Geelong
Bruno’s 30th in the City.

Sunday:
AM: Dependent on Saturday night… 2-4hr Ride?

Hope you unlike me last week are keeping to your program!!
Stephen.

The Menu (29/07/13 – 04/08/13)

In this section i’ll detail my training program for the week.

Launch into it!!

Notes on training..

T2 – Relaxed Pace, Turning it over.
T3 – Tempo, Medium Paced Effort
T4 – Fast, High Tempo, Race Pace

Monday:
AM: Warm Up. Swim Set (200m Free – 50m Pull Buoy 200m Free Paddles – 50m Pull Buoy) 30 Seconds Rest x 6
PM: Windtrainer Set (Trispecify) 75min Speed Set.

Tuesday:
AM: Run : 10min T2, followed by (5 min T3, 1 min T4, 3 min T2) x 4, 10 min T2
PM: Hockey Training

Wednesday
AM: (Team Barefoot) Swim Squad
Warm Up 400m
1 x 500m Free T3 20 Sec Rest
2 x 250m Free T3 15 Sec Rest
5 x 100m Free T3 10 Sec Rest

2 x 250m Free Paddles 15 Sec Rest
5 x 100m Free Paddles 10 Sec Rest
10 x 50M Free Paddles 5 Sec Rest

Warm Down 100m Free, 50m Kick.

Ahhhh The Serenity!

Thursday:
AM: (Trispecify) Run Group. The Diminishing – 500m Efforts with declining rest breaks starting with 1min, 55 sec, 50 sec decreasing until 0 rest)

PM: Hockey Training (Optional)

Friday
AM: (Team Barefoot) Swim Squad
400m Warm Up
8 x 25m Sprint on 45sec

Main Set
12 x 100m on 1:45
100m Pull Buoy
12 x 100m Paddles on 1:55 (Easy/Solid/Hard)
100m Pull Buoy

PM: Rest and Cheat Meal!

Saturday:
PM: Hockey Game Day vs St Bernards

Sunday:
AM: 4hr Ride Set with Group.

Delicious!

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The Present..

This is my current list of training groups.
Obviously training will vary week to week, for which i’ll post the weekly training program as we go as part of the ‘Weekly Menu’

But for the most part I train with several different local groups.

The bulk of my training I do with Trispecify who run weekly swimming, running and riding groups as well as create individualised programs for athletes. This will be what I will subscribe to as I get closer to race days.

I am an active member of the Mornington Peninsula Triathlon Club and take part in club training when possible. They run excellent group open water swimming sessions in summer attracting over 30 members on calmer days.

I also do some swimming squad training with Team Barefoot and Steve Foster.

Currently.. Well until the 24th of August, I play hockey (Yeh I know.. the slightly lame kind) for the Mornington Peninsula Hockey Club.
Games are on weekends and training nights are Tuesday and Thursday nights.

Playing for Mornington 2013