Week > 14

Monday

  • Day off  relax

Tuesday

Swimming 0:45

  • Warm up
  • Do the following twice through, continuous 200 Swim
  • 2 x 100 Kick w/10 sec rest
  • 4 x 50 Pull w/10 sec rest
  • Main set
  • 12 x 100 on 2:00  perform as 4 sets of 3 repeats:
  • #1 easy |-§-| 70%
  • #2 moderate |-§-| 80%
  • #3 fast |-§-| 90+%
  • Cool down
  • 200 easy swim, continuous

Bike : - 1:00

  • Tuesday's ride is the highest intensity cycling session of the week, so make sure you're geared up for it!
  • 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
  • 4 x 5:00 |-§-| 90-95% w/2:00 easy spin |-§-| 60% after each, with an extra 3:00 after #2
  • (You can also establish a distance to substitute for 5:00 of riding .... 1.7 miles, more or less ... and record your times for future comparison)
  • Cool down completely, allowing your HR to get back below 60% before stopping

Daily total > 1:45


Wednesday

Run : - 0:45

  • Warm up gradually over the first 20:00, bringing your HR up gradually to 75%
  • 20:00 |-§-| 70-75%; work on solid, relaxed form.
  • Keep shoulders relaxed and hold
  • Finish with a steady Cool down gradually lowering the intensity level back to 60%

Bike : - 1:05

  • 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
  • 3 x 4:30 w/30 sec rest after each set:
  • 30 sec right leg only, 15 sec transition
  • 3 x 5:00 |-§-| 75% intensity w/2:00 recovery spinning |-§-| 60% after each
  • Cool down completely until your HR returns to near 50%

Daily total > 1:50

Week > to date > 3:35


Thursday

Swimming 0:45

  • Warm up
  • 500 Swim
  • 4 x 150, descend the efforts from 60% on #1 to 85% on #4
  • Main set
  • 16 x 50 w/10 sec recovery
  • - odds FAST
  • - evens recovery pace |-§-| 60% intensity
  • Cool down
  • 400 Pull, continuous effort |-§-| 75% - no hand paddles

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)
  • your HR should be elevated slightly after this set, and your legs ready to move
  • Main set (jog one more easy lap before beginning this)
  • 400m recovery after each of the following:
  • - 1600m |-§-| 85-90% - should be at 10K pace
  • - 1200 right |-§-| -90% - should be faster than 10K & near 5K pace
  • - 800 |-§-| 90-95% - faster than 5K goal pace
  • Cool down for at least 15:00, and don't stop until your HR is back near 50%

Daily total > 1:40

Week > to date > 5:15


Friday

Swimming 1:00

  • Warm up
  • 200 Swimming - 200 Kick - 200 Pull
  • 8 x 50 w/10 sec rest
  • - let your HR intensity increase from 60% on #1 to 85-90% on #8
  • Main set
  • 6 x 300 w/30 sec rest after each
  • - odds |-§-| 75-80% intensity
  • - evens |-§-| 90+% intensity (race pace)
  • - record your average time for the even numbered repeats
  • Cool down
  • 300 continuous swimming, allowing your HR to return to 60% by the end

Daily total > 1:00

Week > to date > 6:15


Saturday

Bike : - 1:45

  • This ride should be done outside if at all possible, and can be done at a healthy clip.
  • You should be fairly tired, but not wasted, afterwards.
  • Indoor Alternative (only if you have to):
  • 20:00 Warm up spin, gradually bringing your HR up to 70% by the end
  • Drills
  • Alternate an ILT set with a VG set, performing 3 of each (30 sec between sets):
  • 3:00 Isolated Leg Training:
  • - 20 sec right leg only, 10 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
  • 22:00 |-§-| 75%, 3:00 recovery |-§-| 60%
  • 13:00 |-§-| 80%, 2:00 recovery |-§-| 60%
  • 5:00 |-§-| 85%, 6:00 recovery |-§-| 60%
  • 15:00 gradual Cool down spin, bringing your HR back under 60% by the end

Run : - 0:45

  • Here's a switch: Rather than hanging on and holding a steady 75% throughout, let the intensity increase to about 80-85% throughout the bulk of this run.
  • It should be a serious effort and you should feel plenty beat when you're through.
  • This is the key to the success of this first day.

Daily total > 2:30

Week > to date > 8:45


Sunday

  • This is a continuation of yesterday's efforts, and you should be pretty sore and tired from the very beginning.
  • Make sure to start the Run  early for the work to have the desired effect.

Run : - 1:00

  • The goal here is simple:
  • Don't quit! You'll likely feel plenty beat up after yesterday's higher intensity run, so don't be surprised when it takes you a while to get into it today.
  • Big difference: Today you are only interested in maintaining 75% intensity throughout the run, so keep the pressure off and get into it gradually.

Bike : - 0:45

  • This is an extension of the aerobic effort on the Bike go at it right away and keep the intensity in control. 
  • 15:00 easy spinning - use a gearing pyramid to get into it gradually
  • 3 x (2:00 |-§-| "middle" gear, 1:30 |-§-| "easy" gear, 1:00 |-§-| "hard" gear) .... continuous ....
  • - hold your HR |-§-| 65-70% for middle, 60% for easy, 70-75% for hard gears
  • 1 x 3.1mi (or 10:00) |-§-| 75%
  • Cool down completely

Daily total > 1:45

Week > to date > 10:30

Swimming 2:30 - Bike : - 4:35 - Run : - 3:25 ... Total: 10:30

training sport

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