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A Week 9 (cycle 3)

Advanced training plan week 9 ( cycle 3 )

 

Monday –

Swim 0:40

WARM UP
4×200 swim/ pull paddles/ swim / pull no paddles
MAIN SET
4×50  on 50 / going 38-39
2×100 on 1:30 / going 1:16-1:18
1×200 going under 2:40   – then 1 minute rest
Do that set 5 times through 
500 pull focus on pull
COOL DOWN
200 cool down
Sneak an extra bike session in if legs are feeling good.  Anywhere from 30-40 with some strength training.

Tuesday

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
 
Run 0:45
WARM UP
1 mile
Then get 2 miles under 7 mile with 1 mile inbetween at 7:40-8 mile pace
COOL DOWN
.1 mile cool down to a walk- make sure to stretch

Wednesday

Bike 1:15

WARM UP
20 minutes-5 easy/ 5 next gear/ next/ next
MAIN SET
3 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 0:45
WARM UP
1 mile
MAIN SET
Settle into 7:20 pace.
COOL DOWN
1 mile cool down to a walk- make sure to stretch


 

Thursday

Swim 0:50

WARM UP
400 swim
MAIN SET
5×100   3 paddles/ 2 swim
2x 4×50
      2×100
      200    1 minute rest in between sets
COOL DOWN
200 swim

 

Bike 1:15

WARM UP
10 minute-5 easy/ 5 minutes mixed gearing and cadence. Play around to get the heart rate up.
MAIN SET
Hill interval video / gear intervals
COOL DOWN
10 minute spin out
Run 0:40-50  
WARM UP
1 mile 
MAIN SET
4x.5 mile set up for 6:00-6:20 with .5 cool down  
COOL DOWN
1 mile cool down

 


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.

Run 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
1 mile
MAIN SET
3 mile / structured – 3x .25 mile at 6:00 / .75 mile at 7:10
COOL DOWN
1 mile

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/ 6:40 pacing  for .5 mile  with 2:00 rest // Each .5 mile 2 points faster setting up for the last two .5 miles at sub 6 mile.

Cool Down for .25-.5 mile

 


Sunday

Run 1:10

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 not to much of a mess after- do this after dinner- make sure there was a good stretch after the run.

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