The Sprint Triathlon plan | Week 10 |

Week > 10

Bike : – 0:45

Stay in lower gears today, using the small chain ring exclusively.
Your pedal cadence will have to be higher to compensate & to bring your HR up to the desired levels
Concentrate on keeping your toes relaxed inside your cleats and your pedal stroke smooth throughout each pedal cycle.
15:00 Warm up spin, gradually bringing your HR up to 75%
– you should be spinning greater than 100 rpm during the final 5:00
8 x 20 sec fast spinning (cadence up around 120 rpm) w/1:40 in between (~90 rpm)
– let your HR get between 80-84% during this high-cadence spinning
Continue spinning at roughly 100 rpm for the balance of the session
cooling down gradually until your HR is around 50%

Run : – 0:40

This has become known as « Tuesday’s « .
The primary purpose is to add some slightly higher intensity work (75% during the Pre-Season, up near 80-85% as we near the Competitive Season). Concentrate on maintaining fast, fluid turnover … but not short & choppy. Your stride should resemble a « marathoner’s gait », with reduced stride lengths and a relaxed body position: hold your head steady, minimize your arm swing
(6-10″ of total travel), and keep your arms held at hip level without crossing over your body.
Warm up gradually, taking 20:00 to get up to 75%
6 x 20 sec using increased foot speed, w/1:40 recovery after each « burst »
Finish by gradually letting your HR return to 60%

Daily total > 1:25

Week > to date > 1:25

Bike : – 1:00

15:00 Warm up, as follows:
– 2:00 |-§-| very easy gear, then
– 3:00 slightly harder (HR up to 60%),
– 4:00 w/HR at 65-70%,
– 6:00 w/ HR |-§-| 70-75%,
3 x 6:30 |-§-| 75% w/ 2:30 recovery |-§-| 60% after each
– #1 & 3: spin |-§-| 90-95 rpm in aero’ position
– #2: spin |-§-| 80-85 rpm sitting upright in climbing position
– you’ll have to be in a harder gear to have it feel as difficult as it does when you’re climbing outside (Alternate high intensity set: 3 x 6:00 |-§-| 84% w/3:00 recovery |-§-| 60% – all aero’)
Cool down completely, gradually reducing your gearing & cadence until 1:00

Swimming 0:45

Warm up

Daily total > 1:45

Week > to date > 3:10

Swimming 0:45

Run : – 0:50

This can be performed either at the track or on the road:
15:00 Warm up jog, gradually getting your HR from 50% to 70% by the end 2 laps, running on the straightaways (if you’re out on the road, do 4 x (20 sec fast / 40 sec easy))
This set is designed to build power when you’re fatigued …. hold throughout, especially when running hard.
(1200m / 5:00) |-§-| 80-84%, (200m / 1:00) recovery jog |-§-| 75%
(400m / 1:30) |-§-| 88+%, (600m / 3:00) recovery jog |-§-| 60-70%
(1200m / 5:00) |-§-| 80-84%, (200m / 1:00) recovery jog |-§-| 75%
Cool down completely … keep jogging until your HR is below 60%, then walk until it is below 50% before stopping

Daily total > 1:35

Week > to date > 4:45

Swimming 1:00

Bike : – 0:40

Daily total > 1:40

Week > to date > 6:25

Bike : – 1:20

20:00 gradual Warm up spin : (5:00 total)
15 sec fast spinning (up to 120 rpm), 15 sec recovery spin (around 90 rpm)
30 sec fast, 30 sec recovery
45 sec fast, 45 sec recovery
60 sec fast, 60 sec recovery
2 x 15:00 |-§-| 75% w/10:00 recovery after each
– if you would rather substitute mileage for the time (for variety’s sake), choose a distance that you can cover in roughly 20:00 (i.e. 6.5 miles)
Alternative higher intensity set – time trial tempo intervals:
(5.0mi / 8km / 14:00) |-§-| 80-84%
– 6:00 recovery spinning
2 x (3.1mi / 5km / 8:00) |-§-| 80-84%
– 2:00 recovery spinning after each
(1.0mi / 2:45) |-§-| 84-88%
Your HR will likely be quite elevated after this, so be sure to Cool down completely …keep pedaling until your HR settles under 60%, then go straight into run:

Run : – 0:00

Enjoy not running after this Bike workout. Because there is no run, make sure you completely Cool down on the bike.

Daily total > 1:20

Week > to date > 7:45

Run : – 1:00

This is a long, steady endurance Run and your intensity level should remain low throughout. Fight any tendency you might have to press hard up hills … challenge yourself to keep the intensity low and in control.
It can actually be somewhat difficult at first to establish this longer, aerobic-oriented approach, but the benefits in reduced stress to your body are significant.

Bike : – 0:30

This easy recovery spin should be done shortly after the Run is finished.
It will act as a complete Cool down , as your HR will likely begin at roughly 75% and should be gradually reduced to 50-55%.
One way to accomplish this is, at first, to find a gearing that is somewhat challenging and allows you to maintain a HR intensity level of 75%; you can then gradually (after 10-15:00) begin to reduce your gearing, making it easier to spin and allow your HR to come down further.
Following this general approach should leave you nicely recovered and … believe it or not … even mildly rejuvenated after your double session
.

Daily total > 1:30

Week > to date > 9:15

Swimming 2:30 – Bike : – 3:45 – Run : – 3:00 – Total: 9:15