The Sprint Triathlon plan | Week 17 |

Week > 17

Swimming 0:45

Warm up
400 Swim, straight into
8 x 50 w/10 sec rest after each … – the efforts from 60% on #1 to 85% on #4, repeat for #5 through 8
Main set
12 x 100 w/10 sec rest after each
– work on even pacing and minimizing strokes/length
– record your average pace per 100
Cool down
8 x 75 w/15 sec rest after each
– each one is (25 fly / 25 back / 25 breast)
– relax and stretch out the different muscle groups involved with each stroke

Bike : – 1:00

Though Tuesday’s ride is usually very high intensity, this Week we will pull back a bit, focusing instead on riding in the controlled 75% « aerobic » range.
You should notice that your speed at this lower intensity level is considerably higher than it was (at the same intensity level) a few months ago.
20:00 Warm up spin
– begin at an easy pace and slowly increase your intensity to 70%
Main set
2 x 12:00 |-§-| 75% intensity w/3:00 |-§-| 60% recovery intensity after each;
– hold your cadence at 90+ rpms and work on a smooth pedal stroke
Cool down completely, gradually easing your gearing and reducing your HR to 50%

Daily total > 1:45

Run : – 0:40

This effort is designed to be total recovery, below 70%, very similar to your long Sunday runs.
Concentrate on holding relaxed, throughout.

Bike : – 1:00

If you’re riding outside today, focus on keeping your HR intensity very low throughout your ride.
The primary purpose today is to aid in recovery by allowing fresh blood to circulate through your body without building up significant amounts of lactate.
20:00 easy spinning – use a gearing pyramid to get into it gradually
3 x 4:30 w/30 sec rest after each set:
– 30 sec right leg only, 15 sec transition, 30 sec left leg only, etc.
2 x 6:00 Set w/1:00 recovery after each
– each repeat is performed as:
– 2:00 in « middle » gear |-§-| 65-70%;
– 1:30 in « easy » gear |-§-| 60-65%;
– 2:30 |-§-| « hard » gear |-§-| 75%
1 x 10:00 |-§-| 75% w/2:00 recovery spinning |-§-| 50-60% after each
Cool down completely

Daily total > 1:40

Week > to date > 3:25

Swimming 0:45

5 x (50 Swimming – 50 – 50 ) – continuous
– speed up the set as you progress
1 x 1000 straight
– Swimming efficiently, keeping your even throughout … record your time for future reference
200 recovery swim

Run : – 0:55

15:00 Warm up jog
– monitor your HR & allow the intensity to rise gradually to 75%
Main set
400m (1 lap) recovery after each of the following:
– 2000m (5 laps) |-§-| 75% – stay in control of the intensity the entire way
– 1200m (3 laps) |-§-| 80-85% – should be at a steady ½ Marathon/10K pace
– 800m (2 laps) |-§-| 85-90% – should be near 5K pace
Cool down completely, jogging steadily (not walking) until your HR is back near 50%

Daily total > 1:40

Week > to date > 5:05

Swimming 1:00

Warm up
200 Swimming – 200 – 200 – 200 Swim
Main set
3 x 300 w/20 sec rest after each
– Swimming at a relaxed intensity, locking into a long-distance, « open water » pace
10 x 75 Pull (using is ok) w/20 sec rest after each … – each 75 should be (25 fast – 25 easy – 25 fast)
Cool down
400 continuous swimming, allowing your HR to return to 60% by the end

Daily total > 0:45

Week > to date > 6:05

Bike : – 1:30

As usual, we’d like you to take this ride outdoors if at all possible.
Indoor alternative (only if you have to)
Warm up
20:00 Warm up spin, gradually bringing your HR up to 70% by the end
Drills
Alternate an set with a set, performing 2 of each (30 sec between sets):
4:30 Isolated Leg Training:
– 30 sec one leg only, 15 sec transition – switching legs, continuously
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
1 x 27:30 |-§-| 75% w/2:30 |-§-| 60% after each
If you would rather, you can do a set distance for each repeat … (somewhere between 8-10 miles) to record your pace for future comparison
Cool down
15:00 gradual Cool down spin, bringing your HR back under 60% by the end

Run : – 0:30

Get out on the road as soon after your Bike as possible to practice the transition that your legs experience during a race.
Your HR will be easily elevated after your ride, and don’t be afraid to push it up above 80% for the first 20:00.
Bring the intensity down under 70% during the final 10:00 and make sure to walk easy … for a few minutes afterwards to complete your Cool down .

Daily total > 2:00

Week > to date > 8:05

Run : – 1:00

The key here is to establish a rhythm in your stride at a low intensity to derive maximum aerobic benefit with minimal « banging » on your legs.
Hold your HR under control & below 75% throughout your Run concentrate … on maintaining the entire way.

Daily total > 1:00

Week > to date > 9:05

Swimming 2:30 – Bike : – 3:30 – Run : – 3:05 … Total: 9:05