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::Off-season training – Week#2::

Week #2

Oct 14th 2013

Monday

Bike 0:40   Easy session-
WARM UP
Slowly build into 20 minutes/- 10 mins easiest gear -5 mins next-5 mins next gear.
MAIN SET
10 mins Zone 3/ 70-75 effort heart rate
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

8-10 x 400  meters starting at 6:20 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)

4 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 1:00 ( Tempo run)
10:00 easy jogging, allowing your HR to get up to 60% gradually
5 miles tempo- 6:30′s/trying to get the last mile at 6:25 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 2:15 indoor  / 3:00 if possible outdoor
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 7:00-10 pace throughout
 

Sunday

RUN 2:30 (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!

– See more at: http://www.nathanveldhoen.com/off-season-training-bikerun-focus-week1/#sthash.lFMysVfT.dpuf