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A Week 10 (cycle 3 )

Advanced training plan week 10 ( cycle 3 )

 

Monday –

Bike 0:40-0:50

WARM UP
5 min easiest gear/ 5 min next/ 5 min next
MAIN SET
10 minutes alternate legs. 40 secs with 20 sec both -then switch legs
20 minutes  climbing gearing.  hardest gear for a minute then flick up every 20 seconds for 4 minutes.  1 minute cool between each 4 min.
COOL DOWN
10 minutes easy cool down

Tuesday

Swim 1:00

WARM UP
8×200 swim/paddle / pullboy 
MAIN SET
10×100- 5 pull/ 5 swim
4×50   sub 40
2×100 sub 1:20
1×100  sub 2:40
COOL DOWN
200 cool down
 
Run 0:45-0:55
WARM UP
1 mile
MAIN SET
1 mile sub 6’s 6/2x .5 @ 5:50 with .25 between /2x .5 @5:45 . 25 mile rest between sets
COOL DOWN
.1 mile cool down to a walk- make sure to stretch

Wednesday

Swim 1:00

WARM UP
8×200 swim/paddle / pullboy 
MAIN SET
10×100- 5 pull/ 5 swim
5×50 pull
5×50 swim
COOL DOWN
200 cool down

 Bike 1:25-35

WARM UP
20 minutes-5 easy/ 5 next gear/ next/ next
MAIN SET
6 x 5 min power up x 4 cool down x 1 minute toughest gear/ up out of saddle – start with 3 gear big ring and last 2 5th ring
COOL DOWN
10 minute spin out

RUN 0:25-30

Quick run off the bike-find a regualr route that loops.  We’ll add loops as the program builds.

 

Thursday

Bike 0:35-0:40

WARM UP
10 minute-5 easy/ 5 minutes mixed gearing and cadence. Play around to get the heart rate up.
MAIN SET
20 minutes soft pedal/ getting legs ready for a tough run
COOL DOWN
10 minute spin out
Run 0:45
WARM UP
1 mile–build up to 8.6 /7:10 mile pace
MAIN SET
.5 mile @ 7 mile pace then [email protected] 7:20 cool
.5 mile @6:35-40 pace then .5 @7:40 cool
.5 mile @ 6:20 pace then .5 @ 7:40 cool
.5 mile @ 6:05 pace then .5 @ 7:40 cool
COOL DOWN
.1 mile cool down to a walk- make sure to stretch
 

Friday 

Swim 0:50

WARM UP
mixed 1000. 200 swim/ 200 pull w/o paddles/ 400 swim with paddles
MAIN SET
2x4x50 1-4 build twice through.
12x75m 25 easy /50 hard on 1:05
COOL DOWN
200 meters. Still thinking about swim form.

Bike 0:35-0:40 (only get this guy in if the body feeling good—depending on how the old metal game is going, could also swap out for a short bike.)

(Short session, just used to keep the legs going and gain a bit of mileage)
WARM UP
10 minutes 
MAIN SET
cadence work-
20 minute easy pedal with high turn over. Start on every minute 100 plus then settle to 90 for 20 minutes
COOL DOWN
10 cool down 

Saturday

Bike 2:45 -50 Mix up some intervals and some block riding

     Warm Up

Spin in easy gear for 5 minutes/ and flick down every five minutes til u hit 15 minutes

     Main set

10×1 minute single leg/ 40 sec one leg double pedal for 20 seconds then switch legs

3x15x5-  15 minute interval session start on big ring with second highest rear ring.  flick down every minute til the 4 minute mark, at 4/9/14 minute mark you sound be close to toughest gear and up out of the saddle.  Rest for 5 and repeat.

10 minue easy spin

5x15x15 – high cadence ironman pace.  large ring on the front and 3 fron the top on the rear.  At 4/9/11 minute mark fick down to toughest gear and get out of the staddle.

On repeats 1 and 2/ third ring 3 repeat on fourth and on 4/5 fifth largest ring- try and keep the cadence up at about 72-75.

     Cool Down

20 minutes of easy spin.

RUN 0:40-50

      Warm up

1 mile-shake the legs up

        Main Set

Get up to 8.0 mph/ We will thrown in some gradient into the workout.  Start at 2 for the first  .25 and up to 3 for the the cool down inbtween sets.

start at 7:00 / 6:50 / 6:40 all should be on 2 % then 3 for the last .25 mile.  / cool down set are at 1 with a 7:20 pacing/

Cool Down for .25-.5 mile

 


Sunday

Run 1:30

Warm up for the 1 mile, then build to a  7:00 mile pace.  Use about 3 miles to get to 7:00-10.  Once at that number do .5 mile/ with 2 minutes rest. until 50 minute mark.  Then cool it down

 

Bike 1:45 Hopefully outside but here is some structure if indoors.

WARM UP
15 min -shifting thru gears 5 easy-and slowly shift up
MAIN SET
3x15x5min cool between- 75 percent timed– add up the 3 sessions for a 45 minute TT time pace. Make sure you have a heart rate for this ride.
COOL DOWN
10 min easy gear