Share This

Week # 11

Week # 11 – This week is getting pretty heavy–Try to sick to the plan, if you need a rest day use Monday or Friday.


Monday

RUN 0:55
15:00 warm up jog, gradually bringing the intensity up to 65-70%.
The next 30:00 should be a steady aerobic effort @75% or below.
Bring your HR back down gradually, finishing below 60%.
 

Tuesday

SWIM 1:00
WARM UP
200 Swim @60%-200 Pull – 200 Kick – 200 Pull – 200 Swim @75%
MAIN SET
8 x 200 w/10 sec rest after each
Descend from 70% on #1 to 85% on #4
COOL DOWN
6 x (25 Swim – 25 kick – 25 Swim) w/10 sec rest after each
— concentrate on holding good form, allowing your HR to get back to 60% by the end
BIKE 1:40
WARM UP
15:00 easy spin, gradually increase effort to 65%
2 sets of:
4 x (20 sec spin @110+ rpm/40 sec easy spin @85-90 rpm)
— spin easy for 2:00 between sets (keep your HR between 60-70%)
MAIN SET

This classic “AT” (anaerobic threshold) set is designed to test your ability to hold a steady, controlled pace for a longer period of time. The idea is to use the first few repeats (3 or 4) to raise your HR up to about 80%, then hold this “steady state” for the duration of the set. Your HR will naturally rise throughout the set, so just concentrate on keeping it below 85% — any higher and you’ll probably have to stop before the set is finished.

16 x (1.2mi / 2km / 3:30) @80-85% w/30 sec recovery spin after each
— hold your HR above 75% during the recovery period
COOL DOWN
Bring down your HR gradually, finishing @60% by the end.


Wednesday

SWIM 0:55
WARM UP
1000 swim–mix it up with pull and kick.  Try to stop as little as possible.
MAIN SET
24 x 50 w/10 sec rest after each
— odds: moderate pace (below 70%), minimizing your stroke count;
— evens: fast pace (85%), still trying to minimize the number of strokes per length
COOL DOWN
5 x 100 w/10 sec rest — middle 50 Choice
BIKE 1:20
This is the fifth day in a row of riding, and you should be feeling pretty solid on your bike right now. Stick to the suggested intensities carefully.
WARM UP
20:00 gearing pyramid
— 6:00 @50% – 5:00 @60% – 5:00 @65% – 4:00 @70%
DRILLS
2 x 3:00 ILT w/30 sec recovery spin after each
— each repeat is
3 x (20 sec one leg / 10 sec transition / 20 sec alt leg / 10 sec transition)
4 x (3.1mi / 5km / 9:30) @75% w/1:30 recovery @60-65% after each
COOL DOWN
spin at 90rpm, bringing the intensity under 60% by the end

Thursday

SWIM 1:00
WARM UP
600 Swim
2 sets of 4 x 50 w/10 sec rest
— descend each set, #1 @60% – #4 @80%
MAIN SET
12 x 100 @75% w/10 sec rest after each — steady aerobic pace
straight into
5 x 100 @85% (race pace) w/10 sec rest after each
— get your average pace per 100 for the final 500
COOL DOWN
300 easy swim
RUN 1:15
WARM UP
20:00 steady warm up jog, between 60-70%
MAIN SET
Make sure that you maintain an even pace throughout this set. Also, keep jogging through the recovery, never letting your HR get below 65% (staying aerobic) — the idea is to continue this as if it were one long, evenly paced tempo
3 sets of the following (9600m / 6.0mi / 45:00 total)
(1200m / 5:00) @75-80%
(400m / 2:00) recovery jog @65-70%
(800m / 3:30) @80%
(800m / 4:00) @65-70%
COOL DOWN
Continue jogging through the finish (again, no stopping!) — this will help reduce the recovery time and leave you feeling fresher later in the week.

Friday

BIKE 0:50
WARM UP
20:00 easy spin, gradually increase effort to 60%
DRILLS
3 x 3:00 ILT w/30 sec recovery spin after each
— each repeat is
3 x (20 sec one leg / 10 sec transition / 20 sec alt leg / 10 sec transition)
Steady aerobic ride: 15:00 right @70%
— you should feel a smooth, controlled pedal stroke
COOL DOWN
Bring down your HR gradually, finishing @50% by the end.

Saturday

BIKE 3:25
Use the duration as a guide if you are riding outside — the indoor alternative shown here is shorter (around 3:00), but will be more efficient and focused than riding outdoors. The tradeoff, of course, is that you’ll miss the bike handling development, fresh air, and general excitement that comes from a long ride. Either way, you win!
WARM UP
20:00 gearing pyramid
— 2:00, 3, 4, 5, & 6:00 intervals, increasing your gearing by one
and increasing your intensity gradually to 75%
DRILLS (30:00 total)
2 x 3:00 ILT w/30 sec recovery after each
— each repeat should be
3 x (20 sec one leg / 10 sec transition / 20 sec other leg / 10 sec transition);
4 x 3:00 VG Sets w/ 30 sec recovery spin after each.
Each VG Set done as follows, 2 x through:
40 sec in a moderate gear @90-95rpm;
20 sec easy gear @110+rpm;
30 sec hard gear @85 rpm
2nd time through, your pedal stroke should feel smoother:
2 x 3:00 ILT w/30 sec recovery after each
— each repeat should be
3 x (20 sec one leg / 10 sec transition / 20 sec other leg / 10 sec transition);
MAIN SET — BIG TARGET!
These progressive sets begin with aerobic intervals, then increases intensities as the distances decrease. Pace yourself through the entire 55km, and record your results for future reference.
2 x (12.4mi / 20km / 36:00) @75% w/4:00 recovery after each
3 x (3.1mi / 5km / 9:00) @80-85% w/3:00 recovery after each
COOL DOWN
Continue spinning, gradually reducing the intensity to 60% and below.
RUN 0:50
Quick! Off your bike and back out the door!
That big slab of pancakes will have to wait ’til you get back….
Hold a sustained, steady pace @75% through the bulk of the run. Be sure to finish with at least 3:00 of walking — then go ahead and eat!
BIKE 0:50
Flush out the legs–hold on for this last workout

Sunday

BIKE 0:40

If your butt and legs feel ok–get then going for this, if not just get into the run.

RUN 1:30
It’s time for another MAF test to check out your aerobic condition. Record your results of this main set for future comparison — you should be seeing steady improvement as your overall fitness improves.
WARM UP
15:00 jog, gradually increase your HR to 70% the last several minutes — continue into a
30:00 aerobic run, ending up at the track
INTERMEDIATE SET
6 x 20 sec build up to 90% (relaxed speed) w/60 sec @60-70% after each
— if at a track, build up the straights and jog the curves
— make sure legs feel loosened up before you do the main set.
Your HR should now be settled in near 75% and ready for the test. Take a couple minutes to prepare yourself before doing the main set:
Big Target
3 x ( / 1.5mi) right @75% w/400m @65-70% after each
— the entire set will provide aerobic work, and breaking this into intervals will enable you to focus on holding good form while keeping your HR under control
Go straight through into your cool down, beginning @75% and reducing the intensity gradually to under 50% by the end.
BIKE 1:15
This ride can be done either indoors or outside (be careful not to get caught outside in chilly weather — up north anyway!). If you’re inside, then here’s some basic structure to follow:
25:00 spin
It’s always a struggle to get your “riding legs” back after a hard run, so don’t be surprised if you’re going relatively slow at first. Your blood will get redistributed quickly, bringing oxygen and “freeing up” the other large muscles in your legs used for riding.
4 x (2.5mi / 4km / 7:30) @75% w/2:30 @60-70% after each
Wind it down the last 10:00, finishing with your HR back under 60%.
RUN 0:40
2-3 miles at 7 mile pace- then finish off the set slow and finish off walking.