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Off Season Week # 9

Off season Week #9

Going into this week, I’ll really be listen to the old body after that 4hr run Sunday.  Mostly play this day by day with a basic plan on what should be done.  If things are feeling tight, tired or sore…I will dial it back


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

Swim  0:40

WARM UP
100 free / 100 backstroke/ 200 pull / 200 kick/ 200 free 
MAIN SET
4x50free  – lay on the pedal a bit here getting the heart rate up.
8 x50x100 Hard on the 50’s / easy on the 100’s.  stick with the 40 sec 50m and then right into an easy 100 on 2:15.
COOL DOWN
100 backstroke / 100 free

Run 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
1 mile warm up
MAIN SET
2 / 3 miles 6:40 pacing
COOL DOWN
1 mile warm up

Saturday

RUN 1:00 (focus on being relaxed and thinking about next weeks race )

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

BIKE 1:00

WARM UP
20:00 easy spin — use a gear pyramid to gradually build to 75%
– 10:00 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
I’ll use a spineravials disc for this to keep things a little fresher and give a bit more of a push.
COOL DOWN
to 1:30 total, gradually bringing your HR
back under 60% by the end

 

Sunday

RUN 1:30 (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% .  Pacing should stay at 7:40-8 miles.  Run this on a flatter trail to keep a continual pace.
BIKE 1:00  (if time allows for a spin out on the legs go for it, if not save this for Monday)
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!