Week > 15

This past weekends workouts should have left you feeling pretty tired.

Use Monday to recover, and make sure to stretch.


Monday

  • Day off, as usual.

Tues

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 strokes/length, and hold good form
  • Cool down
  • 6 x 50 easy Swimming w/10 sec rest

Bike : - 1:00

  • Warm up
  • Give yourself about 15:00 to get into it, letting your HR rise gradually to 65-70%
  • 5 x 20 sec relaxed "bursts" of speed w/1:40 easy |-§-| 100rpm after each
  • Main set
  • You can substitute a pre-determined distance rather than the designated  time interval to help you gauge your future progress.
  • Focus on getting your HR into the suggested intensity zone and holding it there during these tough intervals.
  • CompuTrainer users: Program a course that you can cover in the designated time period; you also might find it easier to achieve these higher HR intensities  if you include some sections where the grade is slightly uphill, such as +0.4-0.7%.
  • Just be careful not to overstress your knees.
  • 2 x 10:00 |-§-| 84-92% w/10:00 easy spinning |-§-| 60-70% in between
  • Cool down
  • Continue spinning, bringing your HR down slowly until it's under 50% by the end

Daily total > 1:45


Wednsday

Run : - 0:45

  • 10:00 warmup jog, gradually bringing HR up to 70%
  • 15:00 |-§-| 70-75%, then a few minutes of easy jogging
  • 6 x 20 sec strides w/1:40 easy jog after each
  • hold longer strides with fast leg turnover
  • Finish with a Cool down , gradually lowering the intensity level back to 60%

Bike : - 1:15

  • 30:00 long Warm up spin, beginning with an easy spin in a high gear
  • increase your gearing at 3:00, 7:00, 12:00, 18:00, and 25:00 marks
  • Drills:
  • 3 x 4:30 w/30 sec rest after each set:
  • 30 sec right leg only, 15 sec transition
  • 3 x 4:30 Set w/30 sec rest after each
  • - do this twice through for each set:
  • (Reduce your gearing if necessary to keep the intensity below 75% throughout!)
  • 45 sec in medium gear |-§-| 105 rpm,
  • 45 sec in easy gear |-§-| 115 rpm,
  • 45 sec in harder gear |-§-| 95 rpm
  • 10:00 steady aerobic effort |-§-| 75%
  • Cool down
  • getting your HR under 50% by the end

Daily total > 2:00

Week > to date > 3:45


Thursday

Swimming 0:45

  • Warm up
  • 3 sets of (100 Swimming - 100 Kick - 100 Pull) - continuous
  • Main set
  • 8 x 100 |-§-| 60-65% w/15 sec rest
  • odds: , evens: freestyle
  • Cool down
  • 200 Pull - concentrate on holding proper form
  • 200 swim

Run : - 0:55

  • 15:00 Warm up jog, progressing gradually & bringing your HR to 75% slowly
  • 4 x "" 200's (use 45 seconds if you're not at a track)
  • Main set
  • 7 x 500 (or 2:00) fast w/300 (or 1:00) easy jog |-§-| 60% after each
  • #1-2: 80-85% (a little slower than 10k speed)
  • #3-5: 85-90% (right at 10k pace)
  • #6-7: 90+% (closer to 5k pace)
  • (A 500 on the track is just a complete 400m lap + an extra 100, or ¼ lap,
  • the 300 recovery jog should just bring you back to the starting point)
  • Cool down for at least 10:00, and don't stop until your HR is back near 50%

Daily total > 1:40

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)
  • no additional rest between sets
  • 1000 straight Swimming - record your time for future reference
  • Cool down
  • 6 x 50 w/10 sec rest after each, to complete recovery

Bike : - 0:45

  • 15:00 Warm up spin
  • keep your cadence near 90 rpm throughout, increasing your gearing after 5:00 & 12:00
  • Low intensity Main set :
  • 3 x 5:00 |-§-| 70% w/2:30 |-§-| 60% recovery after each
  • Cool down completely until your HR returns to near 50%

Daily total > 1:45

Week > to date > 7:10


Saturday

Bike : - 1:40

  • Ride outside if at all possible, following the general format for the workout below.
  • If you're stuck inside you can do the indoor alternative
  • Warm up
  • 20:00 easy spin |-§-| 90-95rpm, gradually raising your HR to 70%
  • Drills
  • These will help improve your technique and increase your HR for the Main set
  • Alternate an ILT set with a VG set, performing 2 of each (30 sec between sets):
  • 4:30 :
  • 30 sec right leg only, 15 sec transition
  • 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
  • 3 x 3.1mi (9:00) |-§-| 75% w/2:00 recovery |-§-| 60% after each
  • Cool down
  • Continue spinning |-§-| 90rpm for at least 20:00, bringing your HR back under 60%, then 50% before finishing

Run : - 0:40

  • This Run  should begin directly after the morning Bike- ride ... transition as fast as you can and get out the door before your HR has had much chance to settle.
  • Hold your HR right around 75% (not higher) until the final 10:00, when you should gradually Cool down .

Daily total > 2:20

Week > to date > 9:30


Sunday

Run : - 1:00

  • After about 20:00 of warming up, hold your HR steady |-§-| 70-75% ... throughout, and maintain .

Daily total > 1:00

Week > to date > 10:30

Swimming 2:30 - Bike : - 4:40 - Run : - 3:20 ... Total: 10:30

training sport

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