Week > 8
This Week will be your highest training volume Week since we started. Next Week we will introduce a « step down » week, which will be a great way for your body to build fitness.
Monday
- Complete recovery day.
Daily total > 0:00
Tuesday
Swimming 0:45
- Warm up
- 200 Swim
- 2 x 75 Kick w/10
- 2 x 100 Pull
- Main set
- Do all three sets continuously…no additional rest between sets:
- 400 Swimming |-§-| 80-85% … rest 30 sec before going into:
- 2 x 200 |-§-| 80-85% w/20 sec rest after each
- – total time should be 10-20 sec faster than straight 500
- 4x 100 |-§-| 80-85% w/10 sec rest
- – total time should be 10 sec faster than 2 x 250
- (ALTERNATE SET: 1 x 300, 2 x 150 w/20, 3 x 100 w/10)
- Cool down
- 200 easy swim
Bike : – 0:45
- 15:00 Warm up spin, brining your HR gradually up to 65%
- 5 x (3:15 |-§-| 75% w/45 sec |-§-| 60% after each ….every third repeat should be sitting upright in a climbing
- position, in a harder gear and at about 75-80 rpm
- Alternate Set
- 5 x 3:15 |-§-| 80-84% w/45 sec |-§-| 60% recovery after each ..every one should be done down in the aero’ position
- Cool down
- completely, allowing your HR to return under 60%
Daily total > 1:30
Week > to date > 1:30
Wednsday
Run : – 0:35
- This is a moderate duration endurance Run with some strides thrown in to recruit different muscle fibers (much the same reason we do VG sets on the bike).
- Begin with a 15:00 Warm up jog, getting into it gradually. Then throw in 6 x 20 second strides at high intensity with a 1:40 recovery after each effort.
- Hold throughout: Hold your head still, keep your arm swings from crossing your body, without straining.
Bike : – 0:45
- Begin with a 15:00 Warm up spin, getting into the ride gradually up to 60% intensity :
- You can choose three gears in your large chain ring if you prefer; however, if you’re not comfortable pushing a harder gear at this point then keep your gearing in the small chain ring.
- You should choose three gears that are challenging, though your HR should stay below 80% at all times throughout the drill.
- 3 sets of (2:00 medium gear with moderate spinning,
- 1:00 easy gear with fast spinning,
- 1:00 hard gear with slower spinning…rotate through twice for 9:00 total per set)
- w/1:00 recovery spinning after each set
- Cool down spin to complete recovery, allowing your HR to gradually return to 50%
Daily total > 1:20
Week > to date > 2:50
Thr
Swimming 0:45
- Warm up
- 6 x 100, alternating 100 Swim, 100 , 100 (twice through, continuous)
- Main set
- 3 sets of (4 x 100 w/15 sec rest after each) take an extra 1:00 rest between sets
- – each set of 100’s should be done at up to 80% intensity
- – it should feel slightly easier than a 1500 meter Swimming during a race (ALTERNATE Main set : 3 sets of 3 x 100)
- Cool down
- 300 easy Cool down
Run : – 0:45
- Steady run, keeping your HR at or under 65% throughout.
- Work on shortening your gait slightly (reduce your stride length & don’t lift your heels up too high behind you) and .
- This will keep you lighter on your feet and should reduce the pounding on your legs.
- After a 15:00 Warm up, throw in 8x 20 second strides |-§-| faster foot speed (75% intensity)
- w/1:40 recovery after each
Run :
- Steady & Cool down completely, lowering your HR under 60% by the end
- Alternate Track Workout
- (3200m / 16:00) warmup jog
- 2 x (800m / 3:30) |-§-| 84% w/(200m / 1:00) recovery jog after each
- (2400m / 12:00) Cool down
Daily total > 1:30
Week > to date > 4:20
Friday
Swimming 1:00
- Warm up
- 200 Swim
- 16 x 25 … alternate 1 Kick, 2 Swim, 1 (4 times through)
- Main set
- 800
- – alternate 1 lap easy / 1 race pace (85%), 2/2, 3/3, 4/4, 3/3, 2/2, & 1/1
- Rest 30 sec before starting right into:
- 4 x 300 (200 Swimming – 100 Choice) w/30 sec rest after each
- (ALTERNATE SET: 800 Loco, 4 x 200 (150 Swimming – 50 Choice))
- Cool down
- 200 easy swim
Bike : – 0:35
- 15:00 Warm up spin, brining your HR gradually up to 60%
- : Choose three gears while staying in your small chain ring:
- easy, medium, and hard (but not too hard!) – all |-§-| 75% intensity
- 3 sets of
- 1:15 medium gear with moderate spinning
- 0:45 easy gear with fast spinning
- 1:00 hard gear with slower spinning
- -rotate through twice for 6:00 total per set
- w/1:30 recovery spinning |-§-| 60%after each set
- Cool down spin to complete recovery’
Daily total > 1:35
Week > to date > 5:55
Saturday
Bike : – 1:10
- The Main set today involves changing your body position and the related gearing to simulate a ride through rolling hills.
- The variety should keep your interest and you should be aware of the different demands on your heart rate throughout each set.
- Be cautious in how you proceed, forcing your HR to stay at or under 75% throughout each effort. Continue to spin |-§-| 90-100 rpm throughout the resting interval, and make sure you Cool down completely at the end of the workout.
- 10:00 gearing pyramid Warm up
- 2:30 in easiest gear,
- 3:30 in next hardest,
- 4:00 in the next hardest
- 3 x 12:30 |-§-| 75-80% intensity w/5:00 easy spinning |-§-| 60% after each
- Ride each repeat in the following way, choosing the proper gear to meet the targeted cadence:
- 2:30 in the aero position, spinning |-§-| 100 rpm
- 2:30 in an upright climbing position (in a harder gear), spinning |-§-| 75 rpm
- 2:30 in the aero position, spinning |-§-| 90 rpm
- 2:30 upright climbing, spinning |-§-| 75 rpm
- 2:30 in the aero position, spinning |-§-| 80 rpm
- Cool down completely – keep pedaling at 80-90 rpm until your HR falls well under 60%
Run : – 0:20
- Just a simple, short Run to work on the transition in your legs. Should be completed right after the Bike workout.
Daily total > 1:30
Week > to date > 7:25
Sunday
Run : – 0:45
- Hold your form steady and relaxed: lower your hands to about hip level, minimize your arm swing (don’t cross over your body), and hold your head steady with your neck totally relaxed. Limit your gait and keep the stride » » fast and consistent … this will especially help when running on snowy patches.
Bike : – 0:30
- Again, this is just an extension of the endurance-based run, without the related « banging » on your legs. You should therefore attach this ride directly to the end of the Run to get the maximum benefit.
Daily total > 1:15
Week > to date > 8:40
Swimming 2:30 – Bike : – 3:45 – Run : – 2:25 – Total: 8:40
