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Off season Week # 10

Off season Week #10

This week, I am just going to flat out wind down the training.  The most of the training will be in the pool with run and bike sprinkled around to keep focus.  Going into Sundays 50k I’ll run some short mileage will a bit of a longer stuff on the bike.  I was starting to feel the hamstrigs getting tired so I will see how the week goes as far as running goes.


Monday – rest day. If the legs are feeling a bit tight but are responding ok from yesterday…spin them out on a light light gear on a high cadence.

BIKE 0:40 (Try and do the bike and run together, warm up the legs and add a little height to the workout.)

WARM UP
Slowly build into 30 minutes/- 10 mins easiest gear -10 mins next-10 mins next gear.
MAIN SET
try too keep thes up at 90 cadence with a light gear
COOL DOWN
10 mins easy gear

Tuesday

BIKE 0:40 (Try and do the bike and run together, warm up the legs and add a little height to the workout.)

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 0:25-0:30 (go off feel, if legs are good-go for a longer haul. Try and keep things relaxed.)

WARM UP
1 mile-build up a bit
MAIN SET
Not worried about pace—3 miles steady with good form.
COOL DOWN
1 mile shut down

Wednesday

Swim 0:40

(Short session, work the heart rate)
WARM UP
5×200’s mix it up with swim/pull/kick/swim/pull
MAIN SET
Short warm up 4×100 build on each 25. By the last 25 meter -effort should be 80/90 percent.
4x4x50 hard /50 easy Sub 40s for the 50’s – turning 50 on pace time for each set of 4 / with a minute rest between a set of 4. In-between the sets – 200 pull
COOL DOWN
200 swim

Bike 1:00

(Short session, just used to keep the legs going and gain a bit of mileage)
WARM UP
15 minutes getting a sweat going
MAIN SET
2×10 minutes with 10 in between. 75 percent effort on the tens.
COOL DOWN
5-10 minute cool down.

Thursday

Swim 0:50

WARM UP
800- 200 swim/ 200 pull/ 200 pull and paddles/ 200 swim
MAIN SET
turning 50’s working of good form and tech
COOL DOWN
200 swim cool down

Run 0:50- 1:00 (Just pushing a bit more mileage then Tuesday seeing how things are feeling.)

(Short session, just used to keep the legs going and gain a bit of mileage)
WARM UP
1 mile
MAIN SET (power 5’s)
Just like Tues–get into a good pace 70-75 effort rate (keep things relaxed)
COOL DOWN
1 mile cool down

Friday

Bike 0:35-0:40 (only get this guy in if the body feeling good.)

(Short session, just used to keep the legs going and gain a bit of mileage)
WARM UP
15 min
MAIN SET
High cadence easy on the legs 20 min
COOL DOWN
10 min easy gear

Saturday

RUN 0:40-0:50 (focus on being relaxed / try and do this as early as possible)

Slowly warm up and old a 7:10-7:30 pace throughout
Cool down with 2 miles left. Run should be done first.

 


Sunday

50k race day!