Week > 15
This past weekends workouts should have left you feeling pretty tired.
Use Monday to recover, and make sure to stretch.
Monday
- Day off, as usual.
Tues
Swimming 0:45
- Warm up
- 200 Swim, just getting loose
- Main set
- 6 x 250 w/20 sec rest after each
- – use this to simulate a long open water swim; find a steady pace, minimize the number of strokes/length, and hold good form
- Cool down
- 6 x 50 easy Swimming w/10 sec rest
Bike : – 1:00
- Warm up
- Give yourself about 15:00 to get into it, letting your HR rise gradually to 65-70%
- 5 x 20 sec relaxed « bursts » of speed w/1:40 easy |-§-| 100rpm after each
- Main set
- You can substitute a pre-determined distance rather than the designated time interval to help you gauge your future progress.
- Focus on getting your HR into the suggested intensity zone and holding it there during these tough intervals.
- CompuTrainer users: Program a course that you can cover in the designated time period; you also might find it easier to achieve these higher HR intensities if you include some sections where the grade is slightly uphill, such as +0.4-0.7%.
- Just be careful not to overstress your knees.
- 2 x 10:00 |-§-| 84-92% w/10:00 easy spinning |-§-| 60-70% in between
- Cool down
- Continue spinning, bringing your HR down slowly until it’s under 50% by the end
Daily total > 1:45
Wednsday
Run : – 0:45
- 10:00 warmup jog, gradually bringing HR up to 70%
- 15:00 |-§-| 70-75%, then a few minutes of easy jogging
- 6 x 20 sec strides w/1:40 easy jog after each
- hold longer strides with fast leg turnover
- Finish with a Cool down , gradually lowering the intensity level back to 60%
Bike : – 1:15
- 30:00 long Warm up spin, beginning with an easy spin in a high gear
- increase your gearing at 3:00, 7:00, 12:00, 18:00, and 25:00 marks
- Drills:
- 3 x 4:30 w/30 sec rest after each set:
- 30 sec right leg only, 15 sec transition
- 3 x 4:30 Set w/30 sec rest after each
- – do this twice through for each set:
- (Reduce your gearing if necessary to keep the intensity below 75% throughout!)
- 45 sec in medium gear |-§-| 105 rpm,
- 45 sec in easy gear |-§-| 115 rpm,
- 45 sec in harder gear |-§-| 95 rpm
- 10:00 steady aerobic effort |-§-| 75%
- Cool down
- getting your HR under 50% by the end
Daily total > 2:00
Week > to date > 3:45
Thursday
Swimming 0:45
- Warm up
- 3 sets of (100 Swimming – 100 Kick – 100 Pull) – continuous
- Main set
- 8 x 100 |-§-| 60-65% w/15 sec rest
- odds: , evens: freestyle
- Cool down
- 200 Pull – concentrate on holding proper form
- 200 swim
Run : – 0:55
- 15:00 Warm up jog, progressing gradually & bringing your HR to 75% slowly
- 4 x « » 200’s (use 45 seconds if you’re not at a track)
- Main set
- 7 x 500 (or 2:00) fast w/300 (or 1:00) easy jog |-§-| 60% after each
- #1-2: 80-85% (a little slower than 10k speed)
- #3-5: 85-90% (right at 10k pace)
- #6-7: 90+% (closer to 5k pace)
- (A 500 on the track is just a complete 400m lap + an extra 100, or ¼ lap,
- the 300 recovery jog should just bring you back to the starting point)
- Cool down for at least 10:00, and don’t stop until your HR is back near 50%
Daily total > 1:40
Week > to date > 5:25
Friday
Swimming 1:00
- Warm up
- 200 Swimming – 200 – 200
- Main set
- 4 sets of (4 x 50 w/10 sec rest – #1-3 fast, #4 recovery)
- no additional rest between sets
- 1000 straight Swimming – record your time for future reference
- Cool down
- 6 x 50 w/10 sec rest after each, to complete recovery
Bike : – 0:45
- 15:00 Warm up spin
- keep your cadence near 90 rpm throughout, increasing your gearing after 5:00 & 12:00
- Low intensity Main set :
- 3 x 5:00 |-§-| 70% w/2:30 |-§-| 60% recovery after each
- Cool down completely until your HR returns to near 50%
Daily total > 1:45
Week > to date > 7:10
Saturday
Bike : – 1:40
- Ride outside if at all possible, following the general format for the workout below.
- If you’re stuck inside you can do the indoor alternative
- Warm up
- 20:00 easy spin |-§-| 90-95rpm, gradually raising your HR to 70%
- Drills
- These will help improve your technique and increase your HR for the Main set
- Alternate an ILT set with a VG set, performing 2 of each (30 sec between sets):
- 4:30 :
- 30 sec right leg only, 15 sec transition
- 4:30 Variable Gearing Set – do this twice through for each set:
- 45 sec in medium gear |-§-| 105 rpm,
- 45 sec in easy gear |-§-| 115 rpm,
- 45 sec in harder gear |-§-| 95 rpm
- Main set
- 3 x 3.1mi (9:00) |-§-| 75% w/2:00 recovery |-§-| 60% after each
- Cool down
- Continue spinning |-§-| 90rpm for at least 20:00, bringing your HR back under 60%, then 50% before finishing
Run : – 0:40
- This Run should begin directly after the morning Bike- ride … transition as fast as you can and get out the door before your HR has had much chance to settle.
- Hold your HR right around 75% (not higher) until the final 10:00, when you should gradually Cool down .
Daily total > 2:20
Week > to date > 9:30
Sunday
Run : – 1:00
- After about 20:00 of warming up, hold your HR steady |-§-| 70-75% … throughout, and maintain .
Daily total > 1:00
Week > to date > 10:30
Swimming 2:30 – Bike : – 4:40 – Run : – 3:20 … Total: 10:30
