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::Off-season training Bike/Run Focus- Week#1::

Start this Week off starting in  first or second week in Oct, with a focus on running (50km trail run early Dec) and building half Ironman biking power for 70.3 in Florida in Mid- April.

This is also the first week of focused training with goals and times.  Main goals for these next 12 weeks is bike power and running endurance.  Still trying to squeak out some good speed sessions to try and bust up the 1:20 half marathon time.

 

Week #1


Monday

Bike 1:00   Easy session-
WARM UP
Slowly build into 30 minutes/- 10 mins easiest gear -10 mins next-10 mins next gear.
MAIN SET
20 mins of alternating legs. 20 sec left legs 10 secs both 20 sec right legs/ 20 mins
COOL DOWN
10 mins easy gear
 

Tuesday

   RUN 1:00 (For the next 12 weeks Tuesday will be the main speed day)

WARM UP

1 mile warm up gradually building speed up to a 6:45-7 mile pace

MAIN SET

6-8 x 400  meters starting at 6:30 pace with last 4 @ 6:00 pace  w/ 400 meter easy between @ 7:20-7:40 pace

COOL DOWN

1 mile cool down 


Wednesday

Run 0:40 (5-6 miles)
Getting back into morning running.  Not worried too much about pace, just getting the body use to running in the morning before work.   trying to stay within 7:20-30 pace

5-6 miles total

 

BIKE 1:00  (Wednesday will be the main power sessions.)  I call them power 5’s

WARM UP

10:00 easy spinning, gradually bringing your HR up to 65%

DRILLS3 x 3:00 — do each repeat as– 6 x (20 sec one leg, 10 sec transition)

2 x 5:00 Full power effort with 5 minutes cool down between each one

COOL DOWN

spin easy through to end of the session

 

Thursday, 12/19

BIKE 0:40 (Short session, just used to keep the legs going and gain a bit of mileage)
WARM UP
Slowly build into 30 minutes/- 10 mins easiest gear -10 mins next-10 mins next gear.
MAIN SET
20 mins of alternating legs. 20 sec left legs 10 secs both 20 sec right legs/ 20 mins
COOL DOWN
10 mins easy gear
RUN 0:50 ( Tempo run)
10:00 easy jogging, allowing your HR to get up to 60% gradually
4 miles tempo- 6:40’s/trying to get the last mile at 6:30 or better
COOL DOWN
1 mile controlling the heart rate  

Friday

BIKE 0:40

WARM UP

10 minutes easy ring / 5 in next ring / 5 in next ring

MAIN SET

5 minutes straight spinning then get into alternating legs drills for 15 minutes

COOL DOWN

10 minutes light spinning

 

RUN 0:30/0:35 min

WARM UP

1 mile warm up

MAIN SET

2/3 miles at 6:40 pacing

COOL DOWN

last 5 minutes jog


Saturday

BIKE 1:30
WARM UP
15:00 easy spin — use a gear 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 3:00 alternate leg w/30 sec rest in between
– each ILT should be done as (20 sec one leg – 10 sec transition)
MAIN SET
Straight 55:00 time trial, with mixed intensities — be sure to
follow these guidelines closely:
(7:00 @75% intensity, 3:00 @60% aerobic pace)
(3:00 @84% intensity — explode into it~ — 7:00 @60% recovery)
(8:00 @75%, 2:00 @60%)
(2:00 @84% 8:00 @60%)
(15:00 @75% intensity to finish the set)
COOL DOWN
to 1:30 total, gradually bringing your HR
back under 60% by the end
RUN 0:45
Get into it right after the bike and hold a 7:10-20 pace throughout
 

Sunday

RUN 2:00 (long run try and hold good form and keep things relaxed.)
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 0:35
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!