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Week #2 -2014

WEEK #2 – Keeping things going

Monday Dec 8th- Focus will start looking at the Vancouver First Half in Feb.  Getting swim fitness back and time in on the bike.


Monday
Start the week off with getting some biking legs going.  Low level riding, just wake them up.  Throw in 2 -level 3-4 5 minute sessions. (75%)

BIKE 0:40 (Optional—)
WARM UP:
10 minutes light pedal, by 5 minutes get a good 90 cad, then in the last 5 get to a tougher gear
MAIN SET:
5 minute steady/ 5 minute light pedal- then 2x5x5 minutes 75 percent spin./ 5 on 5 off
COOL DOWN:
10 minute cool down

We begin easily enough with one short swim. Nothing too crazy here, just allow yourself some time to get used to the water again and be patient with speed.

SWIM 0:35

WARM UP:
2×200 Swim – 2 x 100 kick-
4 x 50 , w/10 sec rest after each
MAIN SET:
5 x 200 w/:20 rest, done as follows:
focus on the middle 50 and keeping stroke strong.
COOL DOWN:
2 x (50 Kick/50 Swim)
DAILY TOTAL: 1:15

Tuesday
Tuesday will usually be a focus on hill running for the second session.  Not really worried about which is in the morning or at night. Bike is just mileage, as the weather changes – start getting hill climbing in on the bike too.

BIKE 0:50
20:00 easy spin using your small chain ring only.
Keep your HR intensity below 65% throughout, holding your cadence to 95-105 rpm.
20:00 time trial, bringing your HR up to 75%
— stay in the small chain ring & increase your HR by increasing your cadence.
Maintain that intensity throughout this short effort
Spin easily through the final 10:00, allowing your HR to gradually get below 60%
RUN 0:40
Start with 1 mile easy and then build up to 4x.5 mile with .5 mile recovery.  3 percent incline @ 7:20/ 2×7:00/6:40 mile pace
DAILY TOTAL: 1:35
WEEK-TO-DATE: 3:45

Wednesday
Today’s swim is a standard duration that we will incorporate into most Wednesday schedules. You can schedule this into your day as your situation allows (open swim schedules generally allow for morning swims, which is suggested). The bike effort should be done on your trainer, since it involves some drills and will incorporate very controlled workouts over time.

BIKE 0:45
WARM UP:
10 minute spin
MAIN SET:
3x5x5  5 minute spin @ 75%  25km per on power fluid / 5 minute recovery.  
COOL DOWN:
10 minute easy spin
BIKE 0:45- Trainer road set
15:00 easy spinning in the small chain ring
3 x 3:00  (“VG”) Set
Each one should be done in the following way:
1:00 in hardest gear (~90 rpm);
1:00 in easiest gear (100+ rpm);
1:00 in medium gear (~80 rpm) — 30 sec recovery spin after each set
Cool down with easy spinning,
bringing your HR back down to 60% by the end
RUN 0:15
WARM UP:
.25 mile getting into the pace- slowly increase until 1 mile.
MAIN SET:
1 Mile @ 7:15 pace
COOL DOWN:
Walk til heart rate lowers to 100
DAILY TOTAL: 1:25
WEEK-TO-DATE: 5:15

Thursday
Thursday’s schedules will generally include a longer morning swim and a running session at the track later in the day. The track sessions won’t be mandatory until later in the season, once we’ve established a sufficient aerobic base.

SWIM 0:45
WARM UP:
300 Swim 200 pull 200 kick
MAIN SET:
4×50 Hard on 1 minute
4x4x100  build each 100. 4th one should be the fastest
COOL DOWN:
100 feestyle / 100 backstroke
RUN 0:45
WARM UP:
1 mile warm up- by .75 mile get up to 8mph
MAIN SET:
2x.25 mile @ 11mph with .5 miles between  
2x 4x.25 mile @ 10.4 mph with .25 rest
1x.5 mile at @10 mph
COOL DOWN:
.5 mile cool down heart rate should be 100 bpm at the end of session
DAILY TOTAL: 1:30
WEEK-TO-DATE: 6:50

Friday
This is an optional additional swim that we are incorporating into the first two weeks only. In the future you’ll notice that Friday is reserved for complete recovery before the heavy training normally scheduled for the weekends.

SWIM 0:40
WARM UP:
2×200 Swim – 150 Kick – 150 Pull
MAIN SET:
18 x 50 w/10 sec rest after each — alternate in groups of three:
(#1: Kick – #2: Swim – #3: Choice) — rotate through 6x
keep your HR under 75% the entire set
COOL DOWN:
200 relaxed swim, concentrate on holding proper technique
DAILY TOTAL: 0:40
WEEK-TO-DATE: 7:30

Saturday
Saturday is long bike-trainerroad set. starting of with a 2hr ride with a short run brick to finish it off.  

 

SWIM 0:50 

WARM UP:
2×200 swim 2×200 pull 100 kick
MAIN SET: Start with 4×5 minute builds with 5 minute recovery.  
2×400 swim 1) pull / 2)swim
4×200 1) less then 75 percent 2) 75 plus.  One minute rest after second hard effort- then next two.
COOL DOWN: 
4×50

BIKE 2:10   Second build up of trainer road set.

WARM UP:
15:00 light spinning, gradually allowing your HR to get above 65%
MAIN SET: Start with 4×5 minute builds with 5 minute recovery.  
1-75%  So this will get the heart started.  
2-85%  Go after it but save a bit at the end to finish strong
3-4-90-100%   These are above threshold and should get the heart rate up to 150-160 to set up for the 20 minute sets in the middle of the main set
2×20 minute just below threshold- second at threshold- 10 minutes between sets- make sure heart rate is low at 110 before starting second session.
COOL DOWN: Use the rest of the time to get the heart rate down and get mentally ready to run.
RUN 0:20 : quick brick jump on and run 2.5 miles at a comfortable pace.  settle in and see what feels ok after the first mile.  We will remember that pace and build from that
DAILY TOTAL: 2:25
WEEK-TO-DATE: 9:55

Sunday
Sunday’s focus is generally on the run; we incorporate an additional ride to increase the total aerobic effort while minimizing the stress on your legs. In the colder months, the run should always be performed first & the cycling shortly thereafter.

RUN 1:15
Steady endurance run, No really structure yet, just time on feet.  
BIKE 0:40
Easy, continual spinning on your trainer, immediately following your run.
You will probably begin this effort at a relatively high intensity, though you should hold your HR at or below 75% throughout. Be sure to allow 10-15:00 at the end for a long, gradual cool down, allowing your HR to get below 60% before you finish.
DAILY TOTAL: 1:55
WEEK-TO-DATE: 11:50