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Week # 24

Week # 24-  Starting to lower volumes and starting the taper next week.  I would call this the warm up to taper week.  Don’t stress out about getting double workouts in this week if work doesnt allow for it.  Try to stay relaxed and start focusing on fueling and getting the mind ready for Ironman

Lead-in week to the taper…great job!


BIKE 0:40

Warm up the legs

RUN 1:50

I ended up squeezing in my log run that I mished on sunday,   long easy

The bike intervals will be done at the same intensity, but the repeats will be shorter and there will be more of them.

SWIM 0:45
1200 mixed warm up
2 sets of:
300 @ 80%
200 @ 85-90%
100 @ 90+%
Take :30 rest during the entire set. You should never be going all out during this set — work on controlled & relaxed speed.
8 x 50 w/:10 rest; total recovery
BIKE 1:00 ( I didnt get this in…starting to wind down had a heavy work load so decided to rest)
10:00 getting your HR up to 70% — straight into
5 x 20 sec fast spinning (100+ rpm cadence) w/40 sec recovery spin @90 rpm; then spin easy for several minutes
Hit each repeat hard from the beginning, but be sure to finish each repeat strong too.
Do 6 sets of the following:
4:00 @ 84-92+%
1:15 easy spin at 60-65%
Increase your effort within each repeat, so that the final 1:00 is pushed pretty hard, but not all out. Again, work on controlled & relaxed speed.
During the final 10+ minutes, shift into your small chain ring and pedal at 100+rpm. Allow your HR to fall under 60% and closer to 50% by the end.


RUN 0:50
15:00 warm up jog, allowing your body to slowly get up to 65-70% by the end.
Then do 2 sets of:
18:00 @ 75%
4:00 @ 65-70%
Concentrate on relaxed form — upright posture, loose arm swings and relaxed fists, and deep easy breathing.
Cooldown to 1:15 by brining your HR below 60% with atleast 5:00 left.
BIKE 1:40
15:00 spinning @90-95rpm
– get your HR up to 60% in the first 10:00 and closer to 70% by 15:00
Do 2 sets of:
30:00 @ 75%
6:00 @ 65-70%
Your legs may be a little heavy after yesterday, especially if you do the run first today. That’s OK because you aren’t building up any lactate during aerobic activity.
Be sure to get your HR above 70% during the long repeats, keep your cadence at 90-95 rpm and stay aero the whole time if you can.
Spin easy in your small chain ring @95+rpm,

allowing your HR to return to 50% for the final few minutes.



SWIM 1:00
800 (every 4th 25 build up Kick)
3 sets of the following:
4 x 125 w/:15 rest
200 (or 150) easy on 4:00
This is another set of broken 500s. Get your time for each 125 within a set and add it up for a timed 500. These should be a lot faster than if you swam 500 continuous, but your HR should stay below 92%. Fast but controlled is the name of the game.
Increase your effort from 80-90+% within each set of 125s — the first one is at 80% and each one gets faster so that #4 is at 90+%.
400 recovery below 60%
RUN 0:40
These speed sessions are crucial for putting the final touches on your Ironman preparation.
15:00 easy jog, gradually raising your HR to 70%
– finish with 1-2 laps of accelerated running down the straightaways to get you ready for the main set:
3 sets of the following:
400m (7:00) @ 80-85% (final lap up to 92%)
400m (2:00) @ 65% easy jog
The first 1200 of each repeat is essentially at your “fresh” marathon pace. The final 400, definitely pick up the pace so it is closer (but not quite at) 10k pace. Again, no all out efforts.
After your 4th 1600, go right into your cooldown.
Cooldown by jogging below 60% to the end. Walk it in the final couple of minutes and stretch out the calves, glutes and hamstrings.

Friday  Your body should recover nicely for the weekend with only a swim workout for the day.

Taking this day off–it was a long week at work so ill get ready for one last weekend of honest work.

Weekend Note:

The long ride is the same as last weekend, but Sunday’s run duration is on it’s way down. Nothing bangs up the legs like a long run, so we’re keeping your Ultra endurace going with a near race-duration ride on Saturday.

After this weekend, it’s all downhill!!


BIKE 4:10
Keep your effort aerobic. No hard group rides.


Concentrate on taking fuel in consistently from beginning to end, and set yourself up well for a solid run effort afterwards.
RUN 0:35
Hammered out 3 solid miles then cool down to 4.5 miles total.  (starting at 7 min mile, down to a 6:20 mile on a 2% incline.)
Run the first 30:00 at this pace. Then finish up by cooling down the final 15 minutes and stretching out afterwards.
SWIM 0:30 (I did this first)
Today’s swim is mellow, with some technique drills. Work on perfecting your stroke during the Drills set
500 easy Swim
10 X 100 (25 Left arm – 25 Rt arm – 50 Swim) with :10 rest;
6 x 50 recovery non-free


RUN 1:15
After 15:00 of warming up, hold your HR at 70-75% until the 1:00 mark. Then bump up your HR into the 75-84% range for 20 minutes before cooling down completely.
Walk it in the final couple minutes. Then stretch out your calves, glutes and hamstrings.
BIKE 0:45
Slightly longer ride this weekend. Keep it all recovery effort — below 65% — and spin at 95+rpm in your small chain ring.