Staring today, I'm introducing an exciting new feature on EverymanTri.
I know that many of you just don't have the time (what with all of the swimming, cycling and running your are doing all of the time) to search out and find the most interesting stories, news, articles, athletes, professionals, studies and even videos that help define the world of endurance sports.
So starting today and (every Monday morning) I'm doing it for you.
Introducing the Everymantri Endurance Buzz report; a brief and interesting round-up of all the news that's you need to start your week.
Plus, as an free bonus I've partnered with a great local coach, professional triathlete, and race director to bring you a weekly workout that's perfect for the Newbie triathlete all the way to the seasoned age-grouper racers.
I want to thank Lance Pantigutti of Without Limits Productions for these great weekly workout that will have you race ready in no time.
To make it even easier for you to get your Monday morning Endurance Buzz on with your cup of java or bottle of Gatorade you can either:
a) Join the hundreds of other Everymantri junkies and subscribe to this blogs feed by clicking on the RSS feed symbol below or:
Subscribe in a reader
b) Sign-up to get the Endurance Buzz emailed to you along with the rest of the weeks new posts:
Please note that:
The email addresses that are submitted by you are kept strictly
private.
I do NOT sell lists of names.
I do NOT use these names for solicitations.
I will email you the the Endurance Buzz however If you do not wish to receive it,
the email will allow you to "unsubscribe" from and future Endurance Buzz.
I just thought that important to note as you take online privacy seriously, and so do I. It's my way of
sustaining your trust in me and in this blog.
Everymantri Endurance Buzz #1 August 4, 2008
E-Buzz
Click HERE to read if Presidential Hopeful Barack Obama is too fit to be President?
Click HERE to read if 40 is the new 30 for Olympians?
Click HERE to read and view how the New York City Police deal pesky bike protesters.
Click HERE to read how recent triathlon race deaths have researchers seeking illusive answers.
Training Buzz
Click HERE to read how cycling can improve your running. The catch: you just need to bike across America to get the full benefit.
Click HERE to read if training and racing success is about doing the minimum?
Click HERE to read about the most common training mistakes that endurance athletes keep making.
Offbeat Buzz
Click HERE to read why groping a cyclist is a sure way to end up in jail...especially if that cyclist has biked across America.
Click HERE to read why women need to exercise at least 270 minutes a week to get and stay fit. Let's face it gang we knew this all along.
Click HERE to see what a masters class from hell might look like in China.
Inspirational Buzz to get you through the week
Click HERE to see some truly magnificent photos from the Tour De France.
And HERE for a couple more great pics.
Click HERE to watch a a great video to help get you through your training week.
*Please do me a favor and let me know in the comments section below if you like this new feature and format. Do you find it useful and an interesting way to start your work week?
If you have an interesting endurance news story, video, or news tip send me the link (romanmicaatgmaildotcom) and I'll enter you in a new give-away I'll be promoting this coming week.
Thanks!
Everyman Weekly Training Plan for the Week of August 4, 2008
Technical Description
How Each ZONE feels
Zone 1
Embarrassingly Slow!
Zone 2
Over distance – Aerobic
Improve aerobic efficiency
Build capillaries
Burn fat
How it feels
Still feels too easy
Can talk comfortably during entire workout
Sweating slightly
Zone 3
Endurance
Moderate Effort – 20bpm<LT
Feels like a training workout
How it feels
Feels refreshing when done
Starts to feel more like a workout
Sustained effort
Zone 4
LT – Tempo
Body shifts to burning mostly carbs as fuel source
Lactate is still clearing from the muscle cells
How it feels
Breathing intensifies
No more talking
Hard, long intervals
Muscles could cramp if not properly fueled
Zone 5
VO2 Max
Intense Effort / Max HR
Short Intervals
Sprint pace
How it feels
All out effort
Heart beats out of your chest
Muscles burn
Heavy sweating
Week 1: Base/Intro
Monday: Bike: 1 hr ez spin Zone 1, small chain ring only
Tuesday: Run Intervals: 20min warm-up 8min @ half marathon pace, 4min recovery, 6min @10k pace, 4min recovery, 4min @ 5k pace, 2min recovery 10min cooldown
Wednesday: Swim: Warm-Up:
200 – Easy
1 x 200 [(Kick/Swim/Drill/Swim by 50), 50 Build to Over Kick, 50 Build]
Preparation Set:
1x [ 50 perfect / 25 build the kick to over kick / 50 perfect / 25 build to all out]
100 easy
Main Set:
1x [100 from a dive at pace – 40 sec rest / 175 holding 2 sec above pace – 1 min rest / 75 building from pace to 90% 40 sec rest / 3x 50 1st and 2nd @ 90%, 3rd all out on 20 sec rest] – easy 200 recovery in between
Kick Set:
1x [100 1 length fast, 100 2 lengths fast, 75 1 length fast, 75 2 lengths fast]
100 Cool Down Minimum
Thursday: Run: ez 25min run +or- 10min all zone 1
Friday: Rest Day
Saturday:
Swim V02max swim
Preparation Set:
1x [ 100 perfect / 50 build to 90% / 100 perfect / 50 build from 90% to all out]
- The last round of this set should be swum with fins :45 sec rest after each round
100 easy
Main Set:
200 with fins from a push swum at 200 PR
5 min recovery in after
1x100 at 100 PR
5 min recovery after both
1x100 negative split – 2nd 50 should be at 50 PR
200 easy
100 Cool Down Minimum
Sunday: Long Run: 1 hr all Zone 2 (Focus on stay light on your feet, upright running position)
