Disney s Dopey Challenge - Training Plan by Nick Tarvin

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Lawrence Davidson
5 years ago
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1 Disney s Dopey Challenge - Training Plan by Nick Tarvin This is the training plan I followed for Disney s Dopey Challenge My work schedule only allowed me to train every other week, which is why every other week is lite on training. My general structure to the plan was to have a short interval, long interval, and tempo/time trial effort on my off weeks for the swim, bike, and run. My focus was to improve my bike and run fitness while maintaining swim fitness. On my work weeks, my goal was to get in a short and long interval tabata on the bike along with a hill workout for the run. Anything with a strikethough was a planned workout but not completed. Off week - 1 swim, 2 bike, 3 to 4 run Work week = 2 bike, 1 run Front squat: 5 rep max = 165 Deadlift: 5 rep = 225 Press: 5 rep = 110 FTP: 10/26/ BTS1 - zone 6 BTS2 - zone 5 BTS3 - zone 4 BTS4 - zone 3 Pace Zones - based on 10K TT 9/16/17-40:18 Active Recovery (Zone 1) - 8:04 to 8:33 min/mi - Very easy running. Usually done before or after a hard workout. Active recovery is also the pace runners jog at during the recovery intervals between harder efforts. Endurance (Zone 2) - 7:06 min/mi - Comfortable running. Sometimes referred to as "conversational" pace. This zone usually makes up the bulk of a runner's mileage. Tempo (Zone 3) - 6:42 min/mi - This pace often matches the intensity of a Marathon, or up-tempo pace. Threshold (Zone 4) - 6:10 min/mi - A pace that can be sustained for up to 60 minutes with some difficulty. Workouts in this zone can be run continuously or broken up into longer intervals. VO2 Max (Zone 5) - 5:46 min/mi - The pace at which a runner reaches the maximum level of oxygen consumption. VO2 Max pace is typically run in intervals due to its intensity. Anaerobic (Zone 6) - Extremely hard pace, often done as short intervals or longer time trials. OFF Week (k1): Tues 10/10 strength: 20:00 to establish a Front Squat 5RM Suggested Warm Up/Build Sets 1 5 w/empty bar 1 20% goal weight 1 40% goal weight 1 60% goal weight 1 80% goal weight * Don t perform any more than 3 max attempts 165 Swim (SI): 8 to 10 x yd 25 min Wed 10/11 November Project mi Bike (SI): SKILL

2 Interval Test Sets: (BTS1) TT Effort / Spin 1:30 (BTS2) 3x TT Effort / Spin 4:30 (BTS3) 2x TT Effort / Spin 6:00 (BTS4) 1x TT Effort Record and take the average watts, distance, and/or heart rate for TS1 TS4 Trainer recommended Run (LI): 5k TT (on treadmill) (z4-5) 1M TT Rest 5:00 Then, 3-5x 800m Rest 3:00 3 min Thurs 10/12 9 min dl 135 lbs Wod - 2 rounds 400 m run, 30 kb swings (53 lbs) 5:44 Strength: deadlift strength: 20:00 to establish a Deadlift 5RM Suggested Warm Up/Build Sets 1 5 w/empty bar 1 20% goal weight 1 40% goal weight 1 60% goal weight 1 80% goal weight * Don t perform any more than 3 max attempts 95x5, 135x5, 165x5, 185x8, 205x5, 215x5, 225x5 Run (SI): H4D 6 mi or A) 400m TT Rest 5:00 Then, B) 4-6x 400m Rest 2:00 31 min Fri 10/13 November Project mi Bike (LI): 20 mi TT 22 mi to coffee shop 0 min Sat 10/14 Run (T/TT): 5km TT (z4) after 10:00 rest :20 </km than 5k TT pace 10.1 mi (8:39 min/mi), trail run Bike mi to coffee shop 60 min Sun 10/15 Run (T/TT): 10 mi (Z3/marathon pace)

3 31 min Mon 10/16 Fight gone bad reps Strength: press strength: 20:00 to establish a Press 5RM Suggested Warm Up/Build Sets 1 5 w/empty bar 1 20% goal weight 1 40% goal weight 1 60% goal weight 1 80% goal weight * Don t perform any more than 3 max attempts 45x5, 65x5, 85x5, 95x5, 5, 105x5, 110x5 Run mi Swim (T/TT): 20 min Weekly Totals (1): Swim (yd) yards Bike (mi) mi Run (mi) mi Romwod (min) min Work Week: Tues 10/17 Bike mi 25 min Wed 10/18 Bike - 15 min warm up then tabata (20 on, 10 off), 5 min cool down Run 2.3 mi 23 min Thurs 10/19 Run - H4D mi (10x hill repeats) 41 min Fri 10/20 Bike - 15 min warm up then long tabata bike (45 on, 30 off), 5 min cool down 33 min Sat 10/21 34 min Sun 10/22 Run mi Bike - 30 min aerobic HR 23 min Mon 10/23 16 min Weekly Totals (): Swim (yd) - 0 Bike (mi) mi Run (mi) mi

4 Romwod (min) min OFF Week (): Tues 10/24 4 min amrap, 4 min rest - 27 row/burpee/c2b, 21 row/burpee/ttb, 15 row/burpee/pull up strength: front squat 5 5 Front 55%-60%-65%-70%-75% *Start at 55% and increase load 5% each set Rest 1:00 5 rep max = 165 > 95, 105, 115, 125, 135 Swim (SI): pyramid to 400 > 1600 yd 18 min Wed 10/25 November project - race day 18:55 Bike (SI): FTP test Run (LI): 4 to 6 x 800, RI 3 min > 4.7 mi, 800 done, rest = 0.25 mi 21 min Thurs 10/26 FTP test = 286, 22.2 miles Barbell complex: 2 round - 10 power clean, 10 Front squat, 10 push 95lb Wod: AMRAP 15-3 wall ball 20lb, 3 kb swing 56lb, 3 15 yd sprint, 6, 6, 6, so on = Score: 295 Strength: deadlift 5 55%-60%-65%-70%-75% *Start at 55% and increase load 5% each set Rest 1: = 125, 135, 145, 155, 175 Run (SI): H4D > 5.4 mi (legs trashed after ftp test) 5k TT on treadmill (am run) z4 40 min Fri 10/27 November project - 1 mi Bike (LI): SKILL 1:00 Spin Out 100+ Cadence 4:00, Rest Spin 4:00 BTS4 (zone 3) 1:00, Rest Spin 2:00 BTS2 (zone 5) ***Trainer recommended 0 min Sat 10/28 Run (T/TT): brew haha 5k 19:09 6 mi (try to keep pace btwn zone 3 and 4) 43 min Sun 10/29 Run (T/TT): 12 mi (zone 3/marathon pace)

5 35 min Mon 10/30 Strength: press 5 55%-60%-65%-70%-75% *Start at 55% and increase load 5% each set Rest 1:00 Bike (T/TT) or Swim (T/TT): 37 min Weekly Totals (1): Swim (yd) yd Bike (mi) mi Run (mi) mi Romwod (min) min Work Week: Tues 10/31 65 min Wed 11/1 Bike - 15 min warm up then tabata (20 on, 10 off), 5 min cool down 22 min Thurs 11/2 Crossfit Strength - 12 min emom clean and jerk - 135, 155, 165 Wod : 100 du, 50 sit-ups, 200 m run (w 20 lb med ball), 80/40/200, 60/30/200, 40/20/200, 20/10/200-14:11 Run - H4D - 3 mi 29 min Fri 11/3 Crossfit Strength: 9 min emom: hang squat clean, squat clean, jerk complex = 125, 135, 145. Complex 2-3 min emom squat clean, jerk - 145, 155, 160 Wod : 5 rounds 21 air squats, 100 m run, 9 dumbbell snatches (50 lbs) - 6:53 Bike - 15 min warm up then long tabata bike (45 on, 30 off), 5 min cool down 22 min Sat 11/4 Crossfit Partner wod row, 400 run, 3 rounds of Cindy - 5 rounds row and 400 run (10 rounds Cindy total) Run mi trail run 1444 ft elevation gain 14 min Sun 11/5 Run mi trail run Bike - 30 min aerobic HR 39 min Mon 11/6 Swim yd, 100, 200, min Weekly Totals (): Swim (yd) yds Bike (mi) - 0

6 Run (mi) mi Romwod (min) min OFF Week (K3): Tues 11/7 15 min emom - 30 du, 15 pc (115 lbs), 30 du, 15 ttb > 4+60 strength: front squat 5 5 Front 67.5% lbs Rest :60 Bike - 19 mi (wed bike) Run mi Swim (SI): 27 min Wed 11/8 Np mi Wod - 18 min team amrap 7 dl (155 lbs), 100 m run, 7 box jump overs > Strength: deadlift %, Rest :60-155x5 Bike (SI): SKILL 1:00 Spin Out 100+ Cadence THEN 4:00, Rest Spin 4:00 or until HR < 99BPM BTS4 (test set from last week) or Faster 1:00, Rest Spin 2:00 or until HR < 99BPM BTS2 (test set from last week) or Faster ***Trainer recommended Kinetic bike - cross cross super threshold mi Run (LI): 4-5x 4:00 Rest 3:00 or HR <99 if you want/need more, Rest 3:00, then 1x 5M Brick TT Pace 0 Thurs 11/9 nasty girls ( 3 rounds 7 mu, 50 as, 10 hang clean 135) - 11:45 Strength: deadlift %, Rest :60-155x5 Run (SI): H4D mi 20 min Fri 11/10 Run 1.8 mi np Swim yd Bike (LI): 90% 20M TT pace

7 Speed mph / average mile < FTP % > 257 watts 95% 20M TT pace Speed 1mph / average mile < FTP % 24 min Sat 11/11 Run (T/TT): 4 mi (z1-2) mi trail run 72 min Sun 11/12 Bike - 15 mi at 90% ftp mi Swim yd Run (T/TT): 14 mi (z2-3) 8 min Mon 11/13 20 min amrap - 10 thrusters (95 lbs), 30 cal row, 16 c2b Strength: press 5x4 67.5%, rest 60 sec Bike (T/TT) or Swim (T/TT): 10x100 decreasing rest yd Run mi 26 min Weekly Totals (1): Swim (yd) yds Bike (mi) - 53 mi Run (mi) mi Romwod (min) min Work Week: Tues 11/14 0 Wed 11/15 Bike - 15 min warm up then tabata (20 on, 10 off), 5 min cool down 0 Thurs 11/16 Run - H4D mi 0 Fri 11/17 Bike - 15 min warm up then long tabata bike (45 on, 30 off), 5 min cool down 10 min Sat 11/18 Run - angry turkey 5k mi 5 min Sun 11/19 Bike - 30 min aerobic HR 0

8 Mon 11/20 21 min Weekly Totals (): Swim (yd) - 0 Bike (mi) - 0 Run (mi) mi Romwod (min) - 36 min OFF Week (PSE K4): Tues 11/21 strength: 4 rounds - 5,4,3 x Front 60/70/80%, RI 60 sec > 95,115,135 Swim (SI): 800 yd 16 min Wed 11/22 November project- 2.1 mi Bike (SI): SKILL A) 3-6 x 2:00, Rest Spin 3:00 or until HR < 99BPM BTS3 or Faster (z4-300 Watts ) B) 3-6 x 1:00, Rest Spin 2:00 or until HR < 99BPM BTS2 or Faster (z5-343 Watts) Perform interval A, rest spin 3:00, interval B, rest spin 2:00, rinse and repeat until you can no longer hold pace 20 mi total Run (LI): RUN 4-5x 4:00 Rest 3:00 or HR <99 if you want/need more, Rest 3:00, then 1x 5M Brick TT Pace > 2.3 mi easy shakeout Crossfit - partner wod at westfield 10 min Thurs 11/23 7 RFT - 7 thrusters (65-95 lbs), 7 burpees Strength: deadlift 4 rounds - 3x 60/70/80%, RI 60 sec Run (SI): Thanksgiving Day Run - 4 mi 28 min Fri 11/24 Crossfit - partner wod November project- 0.5 mi Run mi Bike (LI): 60 min VO2 max workout from Kinetic Trainer App 10 min Sat 11/25

9 Run (T/TT): 6 mi - 4 min race four miler Swim yd 2 min Sun 11/26 Run (T/TT): 16 mi (z2-3) mi 27 min Mon 11/27 Strength: press 4 rounds - 3x (5,4,3) 60/70/80%, RI 60 sec lbs = 65/75/85 Bike (T/TT) - 25 mi Run mi Swim - 2 x 15 min easy, RI 5 min > 500 yd 47 min Weekly Totals (1): Swim (yd) yds Bike (mi) - 45 mi Run (mi) mi Romwod (min) min Work Week: Tues 11/28 43 min Wed 11/29 Bike - 15 min warm up then tabata (20 on, 10 off), 5 min cool down 36 min Thurs 11/30 Run - H4D (5k) mi 39 min Fri 12/1 Bike - 15 min warm up then long tabata bike (45 on, 30 off), 5 min cool down 15 min Sat 12/2 5 min Sun 12/3 Bike - 30 min aerobic HR Run 1.6 mi 18 min Mon 12/4 25 min Weekly Totals (): Swim (yd) - 0 Bike (mi) - 0 Run (mi) mi Romwod (min) min OFF Week (K5):

10 Tues 12/5 5 rounds 10 pc (115 lbs), 10 burpees - 6:59 strength: Front squat 4 5 Front 65%, RI 45 sec lbs *Complete 2-3 sets at lighter loads for warmup Swim (SI): 1100 yd 18 mi Wed 12/6 Np mi Bike (SI): 6-10 x 1:00, RI 1 min then 6 to 10 x 30 sec, RI 2 min If using power, FTP 130+ Run (LI): 5k TT on treadmill 0 Thurs 12/7 Strength: deadlift %, RI 45 sec *Complete 2-3 sets at lighter loads for warmup Bike mi Run (SI): H4D mi Fri 12/8 Bike (LI): SKILL 1:00 Spin Out 100+ Cadence 3x 6:00, Rest Spin 4:00 or until HR < 99BPM BTS4 or Faster If using Power, 90% 3x 3:00, Rest Spin 3:00 or until HR < 99BPM Faster BTS3 If using Power, 105%+ ***Perform 6:00 Interval, Recover Spin 4:00, 3:00 Interval, Recover Spin 3:00, rinse and repeat 2 more times Run - 8 mi Sat 12/9 Run (T/TT): 8 mi - 10 mi total Sun 12/10 Run (T/TT): 18 mi (z2-3) - Santa hustle mi total

11 Mon 12/11 Strength: press %, RI 45 sec *Complete 2-3 sets at lighter loads for warmup Bike (T/TT) or Swim (T/TT): 3 to 4 x 500, RI 3 min yds Weekly Totals (1): Swim (yd) - Bike (mi) - Run (mi) - Romwod (min) - Work Week: Tues 12/12 Run mi Wed 12/13 Bike - 15 min warm up then tabata (20 on, 10 off), 5 min cool down Thurs 12/14 Run - H4D mi Fri 12/15 Bike - 15 min warm up then long tabata bike (45 on, 30 off), 5 min cool down Sat 12/16 Run - Caribbean Christmas 5k mi Sun 12/17 Bike - 30 min aerobic HR Mon 12/18 Weekly Totals (): Swim (yd) - Bike (mi) - Run (mi) - Romwod (min) - OFF Week (): Tues 12/19 Run - 3 mi strength: front squat 4 4 Front 72.5% > 95x4, 125x4, 4, 4, 4

12 Rest :60 *Complete 2-3 sets at lighter loads for warmup Swim (SI): Wed 12/20 November Project mi Bike (SI): SKILL 6-8x A) 1:30, Rest Spin 2:00 B) 1:00, Rest Spin 2:00 compare to BTS1 or Faster If using power, FTP 130+ Run (LI): 5-6x 5:00 Rest 3:15 or HR <99 Thurs 12/21 Bike - 8 mi spin out Swim yd Strength: deadlift % Rest :60 *Complete 2-3 sets at lighter loads for warmup Run (SI): H4D mi Fri 12/22 Run - 6 mi Bike (LI): SKILL 1:00 Spin Out 100+ Cadence 2-3x Pyramid intervals A) 3:30 B) 7:00 C) 3:30 Rest Spin 3:30 or until HR < 99BPM after A and C BTS4 or Faster If using Power, 90% Rest Spin 5:00 or until HR < 99BPM after B Faster BTS3 If using Power, 105%+ Sat 12/23 Run (T/TT): 10 mi Donut 5k mi

13 Bike - 11 mi Sun 12/24 strength: front squat 4 4 Front 72.5% > 95x4, 125x4, 4, 4, 4 Wod - teams of 2 alternate rounds: oh lunge (45) 10 yds, 5 cj (135), 10 wallball, oh lunge (45) 10 yds, 5 burpee box jump over Run (T/TT): 20 mi (z2-3) - 9 mi Mon 12/25 Strength: press % Rest :60 *Complete 2-3 sets at lighter loads for warmup Bike (T/TT) - 20 mi tempo Swim (T/TT): Run mi Weekly Totals (1): Swim (yd) - Bike (mi) - Run (mi) - Romwod (min) - Work Week: Tues 12/26 Wed 12/27 Bike - 15 min warm up then tabata (20 on, 10 off), 5 min cool down Thurs 12/28 Run - H4D mi Fri 12/29 Bike - 15 min warm up then long tabata bike (45 on, 30 off), 5 min cool down Sat 12/30 Sun 12/31 Bike - 30 min aerobic HR Mon 1/1 Weekly Totals (): Swim (yd) - Bike (mi) -

14 Run (mi) - Romwod (min) - OFF Week: Race Week Tues 1/2 Wed 1/3 Run (LI): Thurs 1/4 Run: 5K Fri 1/5 Run: 10K Sat 1/6 Run (T/TT): Half marathon Sun 1/7 Run (T/TT): Marathon Mon Strength: press Bike (T/TT) or Swim (T/TT): Weekly Totals (1): Swim (yd) - Bike (mi) - Run (mi) - Romwod (min) - NIck Week 1(10/10) 2(10/17) 3(10/24) 4(10/31) 5(11/7) 6(11/14) 7(11/21) 8(11/28) Swim (yd) Bike (mi) Run (mi) Romwod (min) Week 9(12/5) 10(12/12) 11(12/19) 12(12/26) 13(1/2/18) Swim (yd)

15 Bike (mi) Run (mi) Romwod (min) Adrienne Week Swim (yd) Bike (mi) Run (mi) Romwod (min) Week Swim (yd) Bike (mi) Run (mi) Romwod (min)

COMPETITIVE ~ June 2016 ~

COMPETITIVE ~ June 2016 ~ Sunday, 29 May 2016 Monday, 30 May 2016 Tuesday, 31 May 2016 Wednesday, 01 June 2016 Thursday, 02 June 2016 Friday, 03 June 2016 Saturday, 04 June 2016 Rest Day 1.Snatch 2016 Lurong Summertime Week 3 WOD