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Week #2

WEEK #2- Doing a bit more building this week.  Starting to gather some good data for the run after racing this last Saturday. Averaged 6:20 mile pace (want that below 6.)  Got some work to do.  Tuesday will be swimming test since it got missed last week. Be adding more bike volume and slowly building the run after Wednesday   

Letting them have a break after the smash on the weekend.  The Swim will be the real focus this week and want to start getting some solid time in the pool


Monday

SWIM 0:45  ( I ended up just doing some basic swim, work this morning)
WARM UP
200 Swim – 200 kick- 200 pull – 200 Swim
— the 2nd swim should be faster than the 1st, at around 75-80% intensity
MAIN SET
5 x 300 w/20 sec rest after each
— each 300 performed as (100 freestyle – 100 im – 100 freestyle)
(ALTERNATE MAIN SET: 5 x 200 w/20 sec rest, all freestyle)
COOL DOWN
200 easy, holding perfect technique
BIKE 0:45
WARM UP
Gear Pyramid 5:00 easy, Flick down to easier gear 4:00, Then 1:00 Fast.  
MAIN SET
2 x 8:00 minutes holding 70-80 percent with 2:00 at 60 percent 
COOL DOWN
10 minutes high cadence no effort spinning.  Should be above 85 average.
5 minutes spinning it out below 60 percent effort

Tuesday

BIKE 1:10
WARM UP
15:00 spin, using a gearing pyramid to elevate your HR intensity gradually. (This is a 5:00-4-3-2-1:00 pyramid.)
MAIN SET
This set is designed to help you boost your aerobic capacity. It’s very important that you hold the HR intensity at or under the 75% target.
4 x 8:00 @75% w/2:00 recovery @60% after each
COOL DOWN
completely by spinning consistently at 90 rpm, allowing your HR to get back under 60% by the end.
Swim 1:00
I missed my timed swim last week  because the pool wasnt at 50m, so I’m doing it today.  
WARM UP
2×200 swim 200 paddle 200 kick
4×50 build
MAIN SET
1000 meter timed swim
COOL DOWN
2×200 swim 200 paddle 200 kick

Wednesday

BIKE 0:55
WARM UP
10:00 easy spinning, gradually bringing your HR up to 65%
DRILLS
3 x 3:00 ilt w/30 sec rest after each set — do each repeat as
— 6 x (20 sec one leg, 10 sec transition)
30:00 continuous spinning, following this pattern:
– 7:00 @75%, 3:00 @60%
– 2:00 @85%, 8:00 @65%
– 7:00 @75%, 3:00 @60%
COOL DOWN
spin easy through the end of the session
RUN 0:35-0:40
WARM UP
1.5 Mile warm up at 7:00-8:00 Pace
MAIN SET
get into a 7:00 pace for 3 miles
COOL DOWN
1 mile  7:00-8:00 Pace.  (Going to set up a lot of running at around 7:00-7:15 ) goal pace for Ironman Run
 

Thursday

SWIM 1:00
WARM UP
600 easy swim, holding proper form and letting your HR rise to 70% by the end. 
200 paddle
200 kick
4 x 50 hard (@80-85%) w/15 sec rest after each
MAIN SET 
12 x 100 @race pace 
COOL DOWN
6 x 50 @60% w/10 sec rest after each
RUN 0:35
WARM UP  
1.5 mile warm up
MAIN SET
20:00 tempo — performed as follows:
7 x (1:30 @75% intensity – 30 sec @60% recovery) – continuous, straight into
3 x (1:30 @84% intensity – 30 sec @60% recovery) – continuous
COOL DOWN
1 mile 

Friday

SWIM 1:00
WARM UP
400 Swim – 200 Kick – 300 Pull
MAIN SET
2 x 1000 @75% w/60 sec rest in between
Hold the intensity constant at 75% (not higher), and try to keep your times even throughout the set. 
COOL DOWN
4 x 75 @60% w/10 sec rest after each

Saturday

BIKE 1:45
WARM UP
15:00 easy spin — use a gearing pyramid to gradually build to 75%
— 5:00 in easy gear, 4:00 in next harder gear, then 3:00, 2:00, & 1:00
DRILLS
3 x 4:30 switch up Set w/30 sec recovery after each
— each repeat should be
3 x (40 sec in medium gear – 20 sec in easiest gear – 30 sec in hardest gear)
MAIN SET — BIG TARGET!
This target set is meant to be performed in an aerobic state, which means that you need to be disciplined and hold your HR intensity at or below 75% throughout the set. It is optimal to be able to measure the distance that you are riding in order to record your time for this test.
2 x 20km @75% w/3:00 @60% intensity in between
— make sure that you keep your HR under control for both repeats, and record both times (and average HR, if possible) for future reference.
COOL DOWN to 1:45 total, gradually bringing your HR
back under 60% by the end
RUN 0:25
This is a gentle, relaxing run done at very low intensity throughout. Your HR
intensity should never exceed 75%, and should be held closer to 65%.

Sunday

RUN 0:55
This is a gentle, relaxing run done at very low intensity throughout. Your HR
intensity should never exceed 75%, and should be held closer to 65%.
BIKE 0:40
Use this as a “cool down” spin in your small chain ring, beginning @75%
intensity after the run, and gradually coming down to 60% by the end.
You should feel invigorated at the end of your first “real” week!