Jonathan Hinkle
Half the Man I use to be...
"Half the Man I Use to Be..."
Fitness Plan
Spokes Etc Sunday morning ride
Jonathan & Tony's 66 miles, road ride.
Trials End Shop ride 38 miles, road ride.
58 mile training ride out to Purcelville, VA for some hills.
Mountain Bike Maps:
Xterra offroad course-Richmond, VA
USAT Offroad Duathlon course- Richmond, VA
Sugar Loaf mountain-Dickerson, MD
Black Hill Park, Maryland - Mountain Bike
Wakefield Park, Annandale, VA -Mountain Bike
South Reston to Great Falls, VA -Mountian bike
Running Maps:
7mile loop around Central Park, NYC
9.5 mile run - Tampa to Davis Island
13.1 - Atlanta, North Buckhead
13.1 - Florida Half Ironman run course, Orlando
10k - Hills and more Hills at home
15 Miler - Long at home
4 Miler - Fast at home
10k Ft. Lauderdale
13.1 Tampa, Bayshore Dr. to MacDill Airforce gates
Apr 2010
Triathlon Training: Spring is in the air and that means Triathlons will be starting soon. I have several Xterra's and 70.3 triathlons on the schedule. Here is my schedule when I am home. The bike workouts during the week get traded for runs when I am on the road.
Sun
Mon
Tue
Wed
Thur
Fri
Sat
AM
Bike,Tri
Swim
Run
Swim
Run
Swim
Bike Road
PM
Run
Bike,mtb
Run
Bike,mtb
run
Sun
Mon
Tue
Wed
Thur
Fri
Sat
AM
Bike Tri
Swim
Run
Swim
Run
Swim
Bike MTB
PM
Bike,mtb
Run
Bike,mtb
Run
Run
I do not have a rest day scheduled, other then Friday is a easy recovery day. A rest day normally happens for me between work and the weather the schedule is always changing.
Swim's are coached and average 3000 meters.
Bike rides during the week are shorter 2 hours and Sat & Sun are long workouts 3 to 4 hours.
Runs are between 7 and 13 miles. I have the 24hr race coming up so my focus is to have 2 or 3 runs within a 24hr window. Runs rotate between, Hills, Tempo, mile repeats and trail. Weekly average is 40 to 45 miles.
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Dec 2009 - Jan 2010
My current goal is marathon training for the Gasparilla in Tampa on Feb 28th. Depending on the winter weather my typical week schedule is:
Run: 4 times per week. 3 of the 4 are training runs made up of mile repeats, tempo & easy. The 4th run is long, 20+ miles. My neighborhood is rolling hills and each of the runs always include climbing.
Swim: 3 times per week with Lansdowne Master swim group.
Bike: 3 times per week. Most are interval session on the indoor trainer.
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I have received request to share more details of my training log. Below is my August training calendar. My focus was the Patriots Half 70.3 Triathlon and upcoming Ragnar Relay.
I already had my base training in place. My base goal is to be able to swim 3000 meters, run a half marathon or bike 100 miles without hurting any day of the week.
August I worked on my speed and pushing the pace.
Email me if you have any questions as I could only get but so much in the calendar. jhinkle00@gmail.com
Sping 2009: Triathlon base building
Game Plan: Swim, Bike, and Run
Race schedule is in full swing for me right now. I adjust the
training focuse based on the next race and distance.
· Swim: Lansdowne Masters Swim group – Mon, Wed & Fri. 1hr coached
session.
· Running: Mon, Wed, & Fri. Long runs 13 to 15 miles.
· Bike: Tue, Thur, Sat & Sun. Rotate between Mountain biking, road bike
and Tri bike depending on the race.
· Core workout: Pull-ups, Dips, Abs, & push-ups. Every other day.
Note: I have not scheduled a rest day as the weather or travel schedule always seems to provide me one.
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Year 31/2 to 4:
Game Plan: Swim, Bike and Run
· Schedule: February – 3 days on, 1 day off
o Swim: Masters program - Monday and Tuesday 1hr sessions of drills
o Running: 3 days a week - Rotating between 10k, 10mile, and 13.1 mile
o Bike: Road 50-60 miles in 3hrs or Mountain bike 20 miles in 3hrs.
o Core Workout: Pulls-ups, Dips, abs, & push-ups. I do a variety of each, every other day.
Notes: Depending on the weather I will adjust the schedule and switch a run out for bike. My goal is to swim 2 days, run 3 days and bike 2 days. I swim in the morning and run at night. The weekend is when I try to road bike or long run
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Year 3 to 3½:
Game Plan: Duathlon, Run and Bike bricks. Marathon increase weekly mileage and add 1 long run per week.
· Schedule: 3 days on, 1 day off
o Run: Rotate between fast 4 mile and hilly 10k routes. 1 Long run per week. Starting with 8 miles and increasing each week up to 20 mile
o Bike: Rotate between fast 30 miles and 1 long 3hr ride.
o Run/Bike Brick: Bike 24 miles followed by a 5k run.
o Core Workout: Sit-ups and pushups, every other day.
Notes: This time of year it was starting to get cold and the time changed making it dark by 5pm. I was traveling almost every week on business in the fall. I was not always able to rotate between running and biking. I would run during the week while out of town and then bike a couple of days in a row. I put the NiteRider light on the bike and would do the bricks after work in the dark. I am able to use the Northern Virginia WO&D 45 mile trail. I’ll train at night on the road bike but only using the trail. If I missed some days running I would run before work and that night. When doing 2 runs a day I would use my 4 mile route.
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Year 2 to 3
Game Plan: Off road triathlon, swim, mountain bike, and trail run.
· Schedule: I started the year with just mountain biking 3 days a week. 6 months out from the first Tri I increased to every other day. 3 months before the race I went to 3 days on, 1 day off.
o Run: I starting running 3 miles and built up to 6 miles (5k & 10K). I focused on running the distance nonstop. Then would work on increasing the speed.
o Bike: Mountain bike 20 – 25 miles. Working on distance first then speed later
o Swim: I would do swim for distance only starting with 1500 meter and working up to 2500 meters
o Bricks: Swim/Run or Bike/Run, I added these 3 months before the race.
Notes: Year 2 was the hardest year for me, I broke my collar and was feeling lost with my weight loss. I started this year only wanting to continue my weight loss and enjoying mountain biking. I broke the bone biking early in the year. While rehab’ing my shoulder I tried the gym for 30 or 60 days. I learned it was not for me. It was the first time I found myself making excusing no to go. I learned I don’t like the gym; it is not one size fits all and that’s okay. I started running 3 times a week as my exercise. 6 months into the year I was able to bike again and I knew I had to find a goal to help me get to the next level, it was time to push myself. I set my sights on the Xterra. With 6 months to go, I started swimming, biking and running.
Year 1 to 2
Game Plan: Mountain Biking
· Schedule: 3 days a week. Tuesday, Thursday and Saturday.
o Mountain Biking: 2hr, 15 to 20 miles. I would add some miles on the weekend ride
Notes: This is the year I added exercise. I had mountain biked 15yrs ago and it was always something enjoyed. Not wanting to spend money on something I was not sure about, I borrowed my brother in-laws for a test ride. I broke it the first ride out. It was just enough I knew I wanted one. I went to several local bike shops and talked to a lot of people. I knew I did not want a started bike but did not want to spend too much money. I found Stokes Etc in Ashburn, VA a shop that treated me great, they made me feel like I belonged. They were more concerned with getting me the right bike and gear and not just taking my money.
Year 1
Game Plan: Be Active
· Schedule:
