Week > 20
Monday
- Complete day off … relax
Tuesday
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 , and hold good form
- Cool down
- 8 x 50 easy Swimming w/10 sec rest
Bike : – 1:00
- Warm up
- 15:00 Warm up spin, begin at an easy pace and slowly increase your intensity to 70%
- 4 x 20 sec fast spinning |-§-| 110+ rpm cadence w/40 sec recovery after each
- Main set
- 2 sets of
- (2 x 4:00 |-§-| 90-95% w/2:00 |-§-| 60% after each)
- w/ an extra 10:00 between sets
- Cool down
- Cool down completely, allowing your HR to get back below 50% before stopping
Daily total > 1:45
Wednesday
Run : – 0:50
- Warm up gradually over the first 15:00, bringing your HR up gradually to 75%
- While continuing your run, go straight into:
- 2 x 6:00 |-§-| 75-80% w/2:00 easy jog after each
- Reduce the intensity gradually to below 70%, and Run at a steady pace for the remainder of the session
Bike : – 1:05
- 15:00 easy spinning – use a gearing pyramid to get into it gradually
- 7:30 |-§-| 75% w/2:30 recovery |-§-| 60%, straight into
- 12:30 |-§-| 70% w/2:30 recovery |-§-| 60%, straight into
- 7:30 |-§-| 75% w/2:30 recovery |-§-| 60%
- Cool down completely
Daily total > 1:55
Week > to date > 3:40
Thursday
Swimming 0:45
- Warm up
- 200 Swimming – 100 Kick – 200 Swim
- Main set
- 2 sets of
- (4 x 100 w/10 sec rest, the efforts from 75% on #1 to 95% on #4)
- – take an extra 1:00 between sets
- Cool down
- 200 Swim
Run : – 1:00
- This is designed to be done at a track; if you need to Run out on the road instead, just substitute the times indicated to guide you through the session.
- 20:00 Warm up jog, progressing gradually & bringing your HR to 75% slowly
- Intermediate set
- 4 x 15 sec « Run : – ups », increasing your intensity while holding good form & staying relaxed, w/ 45 sec easy jogging after each
- – your HR should be elevated slightly after this set, and your legs should be ready to go!
- Main set
- 2 x 1 mile (or 6:30 out on the road) maximal effort, above 90%
- w/ 400m (or 2:30) recovery |-§-| 60% after each
- Cool down for at least 15:00, and don’t stop until your HR is back near 50%
Daily total > 1:45
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)
- – 30 sec additional rest between sets
- 1000 straight Swimming – record your time
- Cool down
- 6 x 50 w/10 sec rest after each, to complete recovery
Bike : – 0:45
- 20:00 Warm up spin
- – start in a very easy gear, spinning |-§-| 95-100 rpm;
- – increase your gearing by one after 2:00, 5:00, 9:00, & 14:00
- 1 x 7:30 |-§-| 70% intensity w/2:30 recovery spinning |-§-| 60% after each
- Cool down completely to 0:55
Daily total > 1:45
Week > to date > 7:10
Saturday
Bike : – 1:40
- 20:00 Warm up spin, gradually bringing your HR up to 70% by the end
- Main set
- 20:00 |-§-| 75%, 5:00 recovery |-§-| 60%
- 16:00 |-§-| 80%, 4:00 recovery |-§-| 60%
- 7:00 |-§-| 80%, 3:00 recovery |-§-| 60%
- 7:00 |-§-| 85%, 3:00 recovery |-§-| 60%
- 15:00 gradual Cool down spin, bringing your HR back under 60% by the end
Run : – 0:30
- You might feel completely thrashed after today’s ride, but it’s important to train the transition after such a long period of time in the saddle.
- Even if you don’t make the entire half-hour, put on your shoes and jog a mile or two to get used to running through the uncomfortable transition period.
Daily total > 2:10
Week > to date > 9:20
Sunday
Run : – 0:40
- The goal for this first Run is to get through it while expending as little energy as possible.
- Even though you will ultimately be concerned with covering a particular distance during a race, it’s quite a relief to focus strictly on the total time during training.
- Hold your HR below 70% at all times, even with hills, and keep a steady pace throughout.
Bike : – 0:20
- This low intensity spin can be done either indoors or outside.
- Your body will be in an « excited » state from the run, and it should be relatively easy to get your HR up to the 70% level and hold it there.
- Make sure you keep your HR above 60%, since this is where the biggest aerobic benefit occurs.
- If you need to throw in a set to guide you, do 3 x 7:00 |-§-| 70% w/3:00 |-§-| 60% after each.
Run : – 0:30
- During this final Run your body will begin to adjust to the demands that are made after going for more than an hour.
- You will want to have an eating strategy today … I would suggest eating your carbo-loaded food of choice during the Bike ride … in order to keep an even keel (and avoid « bonking »)
- throughout this second run. Get into it and Run relaxed, and make sure to Cool down during the final 10 minutes.
Daily total > 1:30
Week > to date > 10:50
Swimming 2:30 – Bike : – 6:20 – Run : – 3:30 – Total: 10:50
