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

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