Week > 10

Monday

• Complete recovery day.

Tuesday

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.
• 15:00 Warm up spin, gradually bringing your HR up to 75%
• - you should be spinning greater than 100 rpm during the final 5:00
• 8 x 20 sec fast spinning (cadence up around 120 rpm) w/1:40 in between (~90 rpm)
• - let your HR get between 80-84% during this high-cadence spinning
• Continue spinning at roughly 100 rpm for the balance of the session
• cooling down gradually until your HR is around 50%

Run : - 0:40

• This has become known as "Tuesday's ".
• The primary purpose is to add some slightly higher intensity work (75% during the Pre-Season, up near 80-85% as we near the Competitive Season). Concentrate on maintaining fast, fluid turnover ... but not short & choppy. 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 20:00 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%

Daily total > 1:25

Week > to date > 1:25

Wednsday

Bike : - 1:00

• 15:00 Warm up, as follows:
• - 2:00 |-§-| very easy gear, then
• - 3:00 slightly harder (HR up to 60%),
• - 4:00 w/HR at 65-70%,
• - 6:00 w/ HR |-§-| 70-75%,
• 3 x 6:30 |-§-| 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  (Alternate high intensity set: 3 x 6:00 |-§-| 84% w/3:00 recovery |-§-| 60% - all aero')
• Cool down completely, gradually reducing your gearing & cadence until 1:00

Swimming 0:45

Warm up

• 400 easy swim, gradually picking up the intensity
• Main set
• 1000 Swim
• 3 x 100 |-§-| 80-85% w/10 sec rest - hold a steady pace throughout
• (Allternate : 800 Loco Swim, 4 x 100 w/10)
• Cool down
• 200 easy swim, bringing your HR back down gradually

Daily total > 1:45

Week > to date > 3:10

Thr

Swimming 0:45

• Warm up
• 400 Swim
• 6 x 100 w/10 sec between each
• odds: 25 Kick, 25 right arm only, 25 left arm only, 25 swim
• evens: 100 IM (25 fly, 25 back, 25 breast, 25 free)
• Main set
• 6 x 150 - your speed & effort should increase as the rest increases
• #1 & 2: |-§-| 75% w/15 sec rest after each;
• #3 & 4: |-§-| 80% w/20 sec;
• #5 & 6: |-§-| 85% w/25 sec;
• Cool down
• 300 easy swim, continuous

Run : - 0:50

• This can be performed either at the track or on the road:
• 15:00 Warm up jog, gradually getting your HR from 50% to 70% by the end 2 laps, running on the straightaways (if you're out on the road, do 4 x (20 sec fast / 40 sec easy))
• This set is designed to build power when you're fatigued .... hold throughout, especially when running hard.
• (1200m / 5:00) |-§-| 80-84%, (200m / 1:00) recovery jog |-§-| 75%
• (400m / 1:30) |-§-| 88+%, (600m / 3:00) recovery jog |-§-| 60-70%
• (1200m / 5:00) |-§-| 80-84%, (200m / 1:00) recovery jog |-§-| 75%
• Cool down completely ... keep jogging until your HR is below 60%, then walk until it is below 50% before stopping

Daily total > 1:35

Week > to date > 4:45

Friday

Swimming 1:00

• Warm up
• 600 easy swim, gradually building intensity
• Main set
• 2 sets of:
• 300 straight, hold HR around 75% - 30 sec rest after, straight into
• 3 x 100 w/15 sec rest, HR up to 80-85%, straight into
• 6 x 50 w/10 sec rest, HR above 85% - extra 1:00 recovery between each set
• (Alternate set : 600 Loco, 4 x 200 (150 Swimming - 50 Choice))
• Cool down
• 200 easy swim

Bike : - 0:40

• 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 > 1:40

Week > to date > 6:25

Saturday

Bike : - 1:20

• 20:00 gradual Warm up spin : (5:00 total)
• 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
• 2 x 15:00 |-§-| 75% w/10:00 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 20:00 (i.e. 6.5 miles)
• Alternative higher intensity set - time trial tempo intervals:
• (5.0mi / 8km / 14:00) |-§-| 80-84%
• - 6:00 recovery spinning
• 2 x (3.1mi / 5km / 8:00) |-§-| 80-84%
• - 2:00 recovery spinning after each
• (1.0mi / 2:45) |-§-| 84-88%
• Your HR will likely be quite elevated after this, so be sure to Cool down completely ...keep pedaling until your HR settles under 60%, then go straight into run:

Run : - 0:00

• Enjoy not running after this Bike  workout. Because there is no run, make sure you completely Cool down on the bike.

Daily total > 1:20

Week > to date > 7:45

Sunday

Run : - 1:00

• This is a long, steady endurance Run and your intensity level should remain low throughout. Fight any tendency you might have to press hard up hills ... challenge yourself to keep the intensity low and in control.
• It can actually  be somewhat difficult at first to establish this longer, aerobic-oriented approach, but the benefits in reduced stress to your body are significant.

Bike : - 0:30

• This easy recovery spin should be done shortly after the Run  is finished.
• It will act as a complete Cool down , as your HR will likely begin at roughly 75% and should be gradually reduced to 50-55%.
• One way to accomplish this is, at first, to find a gearing that is somewhat challenging and allows you to maintain a HR intensity level of 75%; you can then gradually (after 10-15:00) begin to reduce your gearing, making it easier to spin and allow your HR to come down further.
• Following this general approach should leave you nicely recovered and ...  believe it or not ... even mildly rejuvenated after your double session.

Daily total > 1:30

Week > to date > 9:15

 Swimming 2:30 - Bike : - 3:45 - Run : - 3:00 - Total: 9:15