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A week #17

Week 17  (cycle 5 week 1)
After a two week slow taper and almost a full week off, It will be time to get things set up for Ironman Couer D’alene   (w4)


Monday

Bike 1:20
WARM UP
Start in easy gear 5 minutes/ then flick gear every 5 minutes
MAIN SET
Spend 10 minutes getting ready for some ironman effort.
2x Main set is 10 minutes at 75 percent then 10 minutes easy
COOL DOWN
15 minutes reverse of the warm up
 
 

Tuesday

SWIM 0:50
WARM UP
300 Swim – 200 kick – 300 pull – 200 swim
MAIN SET
30 x 50 w/10 sec rest, as follows:
#1-10: gradually desc from 75% to 85% by #10
#11-18: 25 Kick – 25 sprint
#19-30: race pace — each one @90
4×200 to finish off the main set 2:50 / leaving on 3:10
COOL DOWN
400 Pull @60-70%
BIKE 1:25
15:00 warm up spin, getting your HR up to 70% by the end
DRILLS
3 x 3:00 ISO  w/30 sec recovery after each
– your HR should be @75% or higher after finishing this set
MAIN SET
2 x 20:00 @84-92% w/10:00 @60-70% after each  
COOL DOWN
Get the heart rate down using 10-15 minutes
 

Wednesday

RUN 1:10
10:00 warm up jog — hold your HR under 70%
3 x 10:00 tempo [email protected]% intensity w/2:00 @60-70% after each
Bring your HR back down gradually, to 60% with 5:00 remaining down to 50% by the end.
BIKE 1:40
WARM UP
15:00 min warm up
DRILLS
3 x 3:00 ISO training w/30 sec recovery after each
MAIN SET
Stick with the intensity.  On my trainer hitting 27kms / 80 CAD plus
3 x 15:00 @75% w/5:00 @60-70% after each
COOL DOWN
Finish with an easy spin in your small chain ring @90-95rpm

Thursday

SWIM 1:00
WARM UP
400 Swim – 300 Pull  – 100
MAIN SET
4×50 build
4×50 hard fast 85%
2 sets of the following:
350 @75%
300 @80%
250 @85+%
Swim the first set, pull the second set swim
COOL DOWN
200 swim
RUN 1:00
WARM UP
1 mile–build up to 8.6 /7:10 mile pace
MAIN SET
.5 mile @ 7 mile pace then .5@ 7:20 cool.
.5 mile @ 6:35-40 pace then .5 @7:40 cool.
.5 mile @ 6:20 pace then.5 @ 7:40 cool
2x.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 0:45
WARM UP
400 Swim – 200 Kick – 200 pull- 200 swim — continuous
DRILLS
12 x (100) w/10 sec rest after each
Working form/ focus on catch
COOL DOWN
600 Swim
– keep your HR under 70%, lowering the intensity to 60% by the end

Saturday

SWIM 1:15
WARM UP
400 Swim – – 200 pull- 200 swim 
MAIN SET
8 x 100 w/10 sec rest after each 75 percent
2x 4×50 builds
8 x 100 w/10 sec rest after each 75 percent
COOL DOWN
200 cool down
BIKE 3:25
WARM UP
20:00 easy spin @90-95rpm, gradually raising your HR to 65%
DRILLS
3 x 4:30 ISOw/30 sec recovery after each
— each one should be done as 6 x (30 sec one leg / 15 sec transition)
Aerobic “Bulk” Set:
2 x (11.2mi / 18km / 33:00) @70-75% w/2:00 @60-70% after each
Intermediate Set:
During this set your HR intensity should bridge the gap from 75% up to 84%, getting your body ready for some higher quality, high intensity work.
4 x 20 sec faster spinning (110+ rpm) w/40 sec recovery spinning (90 rpm) after each – continuous
MAIN SET
3 x (3.1mi / 5km / 8:30) @84-92% w/6:30 easy spinning @90rpm / 60-70% in between
COOL DOWN
Continue spinning at least 15:00 @90rpm, bringing your HR back under 60%, then 50% for at least 5:00 before finishing.
(Total time is just under 3:00)
RUN 0:50
Put in a fast transition and get on the road right away. Your HR should be elevated above 75% quickly — just keep it below 85%. Hold it in this range for the first 30:00, then cool down completely by the end.

Sunday

RUN 1:45
This run is broken into shorter tempo runs to help you develop a sense of pace for a longer run. Concentrate on holding proper running form throughout — efficiency is key!
20:00 easy jog, bringing your HR up to 70% by the end
3 x 20:00 steady [email protected]% w/5:00 @60-70% after each
Continue jogging @60% or below through to the end
BIKE 1:20
Immediately after the run, if possible.
Total recovery spin holding your intensity below 65% & @90-95rpm