The Sprint Triathlon plan | Week 21 |

Week > 21

Swimming 0:45

Bike : – 0:50

15:00 Warm up spin, begin at an easy pace and slowly increase your intensity to 70% by the end
5 x 4:15 |-§-| 80-84% with 45 sec easy spin |-§-| 65% after each repeat
– concentrate on keeping your whole body relaxed and your pedal stroke fluid
– if you feel any dead spots in your spin, try to work them out by focusing on spinning complete circles
Cool down completely, allowing your HR to get back well below 60% before stopping

Daily total > 1:35

Run : – 0:45

15:00 gradual warmup, bringing your HR up to 70% by the end 25:00 consistent effort |-§-| 80% intensity
– by now, these runs should feel pretty aggressive, especially compared to earlier in the season
Cool down completely

Bike : – 1:00

20:00 Warm up spin
– begin in an easy gear for 2:00, then increase by one gear for …. 3:00, 4:00, 5:00, and 6:00, bringing the intensity up to 70% by the end
2x 13:00 |-§-| 75% with 2:00 easy spin after each repeat
Cool down completely, spinning |-§-| 50-60% to flush out your legs nicely by the end

Daily total > 1:45

Week > to date > 3:20

Swimming 0:45

Warm up
400 Swim
12 x 50 w/10 sec rest – each one is 25 Kick / 25 Swim
Main set
3 x 300 w/30 sec rest
Concentrate on keeping your stroke stretched out and your stroke count even
Cool down
10 x 25 choice (other than freestyle) w/10 sec rest … totally recover by the end

Run : – 0:50

Warm up
15:00 jog, progressing gradually to 75% intensity
Intermediate set
4 x 20 sec « run-ups » w/40 sec recovery after each; jog easy for a couple minutes
Main set
8 x 400 (or 1:30) |-§-| 85-90% with 200 easy jog (or 1:00) bwtn repeats
– finish this set strongly
– avoid starting out too hard while maintaining a strong pace throughout
Cool down at least 15:00, until your HR is back near 50%

Daily total > 1:35

Week > to date > 4:55

Swimming 1:00

Bike : – 0:45

This ride will be performed at a lower intensity and includes some drills to improve your efficiency.
During the ILT set, work on pedaling smoothly throughout the pedal cycle … control your efforts on the down stroke and keep the movement fluid throughout the top of each pedal cycle.
A good mental image to maintain is that of a dog scraping its paw across the ground while digging.
15:00 easy spinning, gradually letting your HR get up to 60%
4 x 4:00 sets w/1:00 continuous recovery spinning after each
Go through the following three times per set:
20 sec with one leg
20 sec transition … allow your HR to get back under 70%
20 sec other leg
20 sec transition
Cool down completely

Daily total > 1:45

Week > to date > 6:40

Bike : – 1:30

The intensity of this ride should get pretty high … it would be fun to hook up with a group ride out of a Bike shop and try to keep up with the fastest group! If you’re by yourself, make this ride challenging, especiallly if you hit any windy or hilly sections.
The total distance should be near 35 miles, which is significantly more than you’ll do in your shorter distance races.
Indoor alternative:
15:00 Warm up spin, gradually bringing your HR up to 70% by the end
3 x 6.2mi (or 20:00) |-§-| 80-84% w/3:00 |-§-| 60% recovery
Cool down completely

Run : – 0:30

Daily total > 2:00

Week > to date > 8:40

Run : – 0:55

You might be tired after this week, so make sure you keep your upper body relaxed.
Keep HR below 75% except for the very end, if you’re feeling strong.

Daily total > 0:55

Week > to date > 9:35

Swimming 2:30 – Bike : – 4:05 – Run : – 3:00 – Total: 9:35