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A Week 8 (cycle 2)

Advanced training plan week 8 ( cycle 2 )

 

Monday –

Bike 0:40

WARM UP
10 minutes soft spinning
MAIN SET
Light bike after a solid racing weekend
COOL DOWN
5 minute easy high cadence

Tuesday

Swim 1:00

WARM UP
8×200 swim/paddle / pullboy 
MAIN SET
10×100- 5 pull/ 5 swim
5×50 pull
5×50 swim
COOL DOWN
200 cool down
Bike 1:00
WARM UP
5x5x5x5 minte build up small right
MAIN SET
mix interval
5x5x1 minute   Hill interval.   (1 minute.) 30 sec easy gear big ring-then fick gear every 5 second til 
COOL DOWN
5 minute easy pedal/ 5 minute easier pedal.

Run 0:30

WARM UP
1 mile
Then get 2 miles under 7 mile
COOL DOWN
.5 mile cool down to a walk- make sure to stretch

Wednesday

Swim 1:00

WARM UP
8×200 swim / paddle/ swim without paddles
MAIN SET
10×100 – working on stroke working- holding under 1:30- – with 10 sec rest
4×50 sub 40’s
COOL DOWN
100 mixed swim

 

Bike 1:15

WARM UP
20 minutes-5 easy/ 5 next gear/ next/ next
MAIN SET
4 x 5 min power up x 4 cool down x 1 minute toughest gear/ up out of staddle – start with 3 gear big ring and last 2 5th ring
COOL DOWN
10 minute spin out


Thursday

Run 0:50-100  
WARM UP
1 mile 
MAIN SET
3×1 mile set up for 7:00-6:40 with 2:00 minute cool down 
COOL DOWN
1 mile cool down

 



Friday ( Play this day by feel– Run is an extra session/ and I’ll have the swim as the primary workout of the day)

Swim 0:50

WARM UP
mixed 1000. 200 swim/ 200 pull w/o paddles/ 400 swim with paddles
MAIN SET
2x4x50 1-4 build twice through.
12x75m 25 easy /50 hard on 1:05
COOL DOWN
200 meters. Still thinking about swim form.

Run 0:35-0:40 (only get this guy in if the body feeling good—depending on how the old metal game is going, could also swap out for a short bike.)

(Short session, just used to keep the legs going and gain a bit of mileage)
WARM UP
1 mile
MAIN SET
3 mile / structured – 3x .25 mile at 6:00 / .75 mile at 7:10
COOL DOWN
1 mile

Saturday

Swim

get the swim in if its missed on Friday session

Bike 2:45 -50 Mix up some intervals and some block riding

Warm Up

Spin in easy gear for 5 minutes/ and flick down every five minutes til u hit 15 minutes

Main set

10×1 minute single leg/ 40 sec one leg double pedal for 20 seconds then switch legs

3x15x5-  15 minute interval session start on big ring with second highest rear ring.  flick down every minute til the 4 minute mark, at 4/9/14 minute mark you sound be close to toughest gear and up out of the saddle.  Rest for 5 and repeat.

10 minue easy spin

5x15x15 – high cadence ironman pace.  large ring on the front and 3 fron the top on the rear.  At 4/9/11 minute mark fick down to toughest gear and get out of the staddle.

On repeats 1 and 2/ third ring 3 repeat on fourth and on 4/5 fifth largest ring- try and keep the cadence up at about 72-75.

Cool Down

20 minutes of easy spin.

RUN 0:40


Sunday

RUN 1:00-

Start adding some intensity to the end of the workout.  After 1.5 miles- Get at it with 7:00 mile on for 1 mile then down to 7:40 .5 mile. Cool it down at 50 minutes for 1 mile.

Bike 1:45 ( hopefully not to much of a mess after- do this after dinner- make sure there was a good stretch after the run.

WARM UP
15 min -shifting thru gears 5 easy-and slowly shift up
MAIN SET
3x15x5min cool between- 75 percent timed– add up the 3 sessions for a 45 minute TT time pace. Make sure you have a heart rate for this ride.
COOL DOWN
10 min easy gear