"Lardman" works to a strict training regime as prescribed by his endurance coach. Walter Thorburn stands by what Arthur Lydiard said - "Only be coached by someone who has been a champion or who has coached a champion". He provides, along with many other great services, a web based service (and XML datafeed), so you can access your training program from your desktop and the web at any time.
Below is the data from Lardman's training schedule for the next 7 days (provided in real time via the XML datafeed) - "Lardman" is based in Mt.Eden and if you would like to join him for any of these sessions, drop him a line.
| Wednesday, 10 March 2010 |
| Swim |
Squad
(RUN STRAIGHT AFTER SWIM SESSION)
Consume 400-600mls fluid with x 4 OPTYGEN/ x 3 MULTI V with a light snack of half/whole energy bar (one square meal) or banana 30-1 hr before session.
Also have 400-600 mls fluid with 1 scoop EFS in bottle poolside.
Post workout within 30 minutes have 400-600mls fluid with 2 scoops ULTRAGEN. |
| Run |
30 minutes, steady aerobic below HR<153
Consume 4-600mls fluid with a light snack of half/whole banana or energy bar with 2 capsules of omeag3s 30-1 hr 30 minutes before session.
Post workout within 30 minutes consume 4-600mls fluid with 2 scoops protien powder (approx 40 grams) with 2 capsules of Omega3s and fruit of choice blended in. |
| Core Exercises/Stretching |
3 sets, + 5 minutes roller massage |
| |
| Thursday, 11 March 2010 |
| Bike |
1 hr 30-45 minutes, DONE AS.
15 minute warm/up.
Then do 1 hr of seated hill repeats of 3-5 minutes duration on the same hill below HR<145 followed by warm down.
(MORNING)
Consume 400-600mls fluid with x 4 OPTYGEN/ x 3 MULTI V with a light snack like half/whole banana or energy bar 30-1 hr 30 minutes before session.
Also have 500-750 mls fluid with 1.5-2 scoops EFS in bottle per hour with option of a light snack.
Post workout within 30 minutes have 400-600mls fluid with 2 scoops ULTRAGEN. |
| Stretching |
3 sets, + 5 minutes roller massage |
| |
| Friday, 12 March 2010 |
| Swim |
Session.
Consume 400-600mls fluid with x 4 OPTYGEN/ x 3 MULTI V with a light snack of half/whole energy bar (one square meal) or banana 30-1 hr before session.
Also have 400-600 mls fluid with 1 scoop EFS in bottle poolside.
Post workout within 30 minutes have 400-600mls fluid with 2 scoops ULTRAGEN. |
| Core Exercises/Stretching |
3 sets, + 5 minutes roller massage |
| |
| Saturday, 13 March 2010 |
| Bike |
5 hrs, steady aerobic below HR<145.
Consume 400-600mls fluid with x 4 OPTYGEN/ x 3 MULTI V with breakfast 30-1 hr 30 minutes before session.
On bike consume 500-750mls fluid with 1.5-2 scoops EFS with option of a light snack and sipping on EFS gel shot and also a light bite to eat like banana or energy bar.
Post workout within 30 minutes have 400-600mls fluid with 2 scoops ULTRAGEN. |
| Stretching |
3 sets, + 5 minutes roller massage. |
| |
| Sunday, 14 March 2010 |
| Run |
1 hr 30 minutes, EASY aerobic below HR<143 ON A SOFT BUT FIRM SURFACE LIKE CORNWALL PARK.
Consume 400-600mls fluid with x 4 OPTYGEN/ x 3 MULTI V with breakfast 30-1 hr 30 minutes before session.
On bike consume 500-750mls fluid with 1.5-2 scoops EFS with option of a light snack and sipping on EFS gel shot and also a light bite to eat like banana or energy bar.
Post workout within 30 minutes have 400-600mls fluid with 2 scoops ULTRAGEN. |
| Stretching |
3 sets, + 5 minutes roller massage |
| |
| Monday, 15 March 2010 |
| Swim |
Squad
Consume 400-600mls fluid with x 4 OPTYGEN/ x 3 MULTI V with a light snack of half/whole energy bar (one square meal) or banana 30-1 hr before session.
Also have 400-600 mls fluid with 1 scoop EFS in bottle poolside.
Post workout within 30 minutes have 400-600mls fluid with 2 scoops ULTRAGEN. |
| Core Exercises/Stretching |
3 sets,+ 5 minutes on roller massage |
| Bike |
(INDOOR TRAINER)
30 minutes,steady aerobic below HR<143 and above 80 rpm.
Consume 4-600mls fluid with a light snack of half/whole banana or energy bar (one square meal) and 2 capsules of Omega3s 30-1 hr before session.
Poolside have 4-600 mls fluid with 50 grams carbs in to be consumed.
Post workout within 30 minutes have 4-600mls fluid with 2 scoops protien powder (approx 40 grams ) and fruit added of your choice. |
| |
| Tuesday, 16 March 2010 |
| Run |
1 hr 15-30 minutes,DONE AS
W/up 10 minutes EASY
15 x 800s (PACE TO BE INSERTED).
Have an EASY 200 mtr jog recovery between each.
(MORNING)
Consume 400-600mls fluid with x 4 OPTYGEN/ x 3 MULTI V with a light snack like half/whole banana or energy bar 30-1 hr 30 minutes before session.
Also have 500-750 mls fluid with 1.5-2 scoops EFS in bottle per hour with option of a light snack.
Post workout within 30 minutes have 400-600mls fluid with 2 scoops ULTRAGEN. |
| Stretching |
3 sets, + 5 minutes roller massage |
| |
| Wednesday, 17 March 2010 |
| Swim |
Squad
Consume 400-600mls fluid with x 4 OPTYGEN/ x 3 MULTI V with a light snack of half/whole energy bar (one square meal) or banana 30-1 hr before session.
Also have 400-600 mls fluid with 1 scoop EFS in bottle poolside.
Post workout within 30 minutes have 400-600mls fluid with 2 scoops ULTRAGEN. |
| Run |
GO2MAX RUN SQUAD 6PM
OPTIONAL-1 hr, steady aerobic below HR<153
Consume 4-600mls fluid with a light snack of half/whole banana or energy bar with 2 capsules of omeag3s 30-1 hr 30 minutes before session.
Post workout within 30 minutes consume 4-600mls fluid with 2 scoops protien powder (approx 40 grams) with 2 capsules of Omega3s and fruit of choice blended in. |
| Core Exercises/Stretching |
3 sets, + 5 minutes roller massage |
| |
| Thursday, 18 March 2010 |
| Bike |
1 hr 30-45 minutes, DONE AS.
15 minute warm/up.
Then do 1 hr of seated hill repeats of 3-5 minutes duration on the same hill below HR<145 followed by warm down.
(MORNING)
Consume 400-600mls fluid with x 4 OPTYGEN/ x 3 MULTI V with a light snack like half/whole banana or energy bar 30-1 hr 30 minutes before session.
Also have 500-750 mls fluid with 1.5-2 scoops EFS in bottle per hour with option of a light snack.
Post workout within 30 minutes have 400-600mls fluid with 2 scoops ULTRAGEN. |
| Stretching |
3 sets, + 5 minutes roller massage |
| |
| Friday, 19 March 2010 |
| Swim |
Session.
Consume 400-600mls fluid with x 4 OPTYGEN/ x 3 MULTI V with a light snack of half/whole energy bar (one square meal) or banana 30-1 hr before session.
Also have 400-600 mls fluid with 1 scoop EFS in bottle poolside.
Post workout within 30 minutes have 400-600mls fluid with 2 scoops ULTRAGEN. |
| Core Exercises/Stretching |
3 sets, + 5 minutes roller massage |
| |
| Saturday, 20 March 2010 |
| Run |
2 hrs, steady aerobic below HR<143 ON A SOFT BUT FIRM SURFACE LIKE CORNWALL PARK.
(MORNING)
Consume 400-600mls fluid with x 4 OPTYGEN/ x 3 MULTI V with breakfast 30-1 hr 30 minutes before session.
On bike consume 500-750mls fluid with 1.5-2 scoops EFS with option of a light snack and sipping on EFS gel shot and also a light bite to eat like banana or energy bar.
Post workout within 30 minutes have 400-600mls fluid with 2 scoops ULTRAGEN. |
| Stretching |
3 sets, + 5 minutes roller massage. |
