The Sprint Triathlon plan | Week 26 |

Week > 26

Swimming 0:45

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.
20:00 Warm up spin, gradually bringing your HR up to 75%;
– you should be spinning greater than 100 rpm during the final 5-8:00
8 x 20 sec fast spinning (cadence up around 120 rpm) w/1:40 in between (~90 rpm)
Continue spinning at roughly 100 rpm, cooling down gradually the final 5:00

Daily total > 1:30

Run : – 0:35

Concentrate on maintaining fast, fluid turnover … without taking short & choppy strides.
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 15:00 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%

Bike : – 1:00

20:00 gearing pyramid Warm up
– 2:00 |-§-| very easy gear
– 3:00 slightly harder (HR up to 60%)
– 4:00 w/HR at 65%
– 5:00 w/ HR |-§-| 70%
– 6:00 w/HR |-§-| 75%
3 x 7:30 |-§-| 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
Cool down completely, gradually reducing your gearing & cadence

Daily total > 1:35

Week > to date > 3:05

Swimming 0:45

Run : – 0:45

Begin with a very gradual warmup, holding your HR intensity to 50-55% at first and slowly increasing to 75% by the 20:00 mark.
Make sure you concentrate on keeping your HR right at (or under) 75% intensity throughout this « aerobic tempo » run. Keep your upper body relaxed and your foot speed slightly elevated during the middle bulk of this run.
Make sure your Cool down is complete and at least 10:00 in duration.

Daily total > 1:30

Week > to date > 4:35

Swimming 1:00

Warm up
9 x 100 continuous – rotate (100 Swimming – 100 Kick – 100 Pull) – 3 times thru
Main set
2 sets of the following:
3 x 250 w/30 sec rest
– #1 moderate (70%)
– #2 harder (80%)
– #3 fast (90%)
Cool down
200 easy Swimming w/10 sec after each, gradually reducing the intensity to below 60%

Bike : – 0:30

Keep your HR below 70% throughout this recovery spin.
Use your small chain ring exclusively and keep your cadence between 90-100 rpm.
Your legs should feel rejuvenated when you’re through, and your body will be better prepared for the rest of the week.

Daily total > 1:30

Week > to date > 6:05

Bike : – 1:00

It’s important to stress that your intensity level should remain below 75% throughout today’s ride.
There’s an understandable intensity to want to « test yourself » and push it harder, but you really need to stay disciplined and avoid breaking down your body needlessly.
Stay aware … no crashes! … and hydrate properly throughout your ride.
Indoor Alternative:
15:00 gradual Warm up spin
Intermediate set:
– 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 (10:00 total for the Intermediate set)
2 x 9:00 |-§-| 75% w/5:00 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 9:00 (i.e. 3.0 miles |-§-| 20 mph)
Your HR will likely be quite elevated after this, so be sure to Cool down completely

Daily total > 1:00

Week > to date > 7:05

Run : – 0:50

This is a steady endurance Run and your intensity level should remain below 75% throughout.
Fight any tendency you might have to press hard up hills … challenge yourself to keep the intensity low and in control.

Daily total > 0:50

Week > to date > 7:55

Swimming 2:30 – Bike : – 3:15 – Run : – 2:10 – Total: 7:55