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Week 8- Last week of Cycle #2

Week 8- At the end of this week it we’ll focus more on distance then speed.

Monday

BIKE 0:40
WARM UP
10:00 easy spin, gradually increase effort to 65%
Aerobic Time Trial:
(6.2mi / 10km / 20:00) @75%
COOL DOWN
Bring down your HR gradually, finishing @60% by the end.
RUN/STAIR 0:40
work out–  I’ll be doing this at the local track– 1mile warm up then 30 minutes of hard legs burning stair climb –
COOL DOWN with .5 miles

Tuesday

SWIM 1:00

WARM UP

continuous 1000 swim- mixing pull/kick and swim

MAIN SET

1×1000 timed — swim test / 30 sec rest — then 500 paddle

10×50’s on 50 sec

COOL DOWN

200 swim

 

BIKE 1:25  (tough bike set for the week)
WARM UP
10:00 easy spin, gradually increase effort to 65%
INTERMEDIATE SET
5 x (20 sec spin @110+ rpm/40 sec easy spin @85-90 rpm); then spin easy for 2 minutes
MAIN SET

These are shorter efforts to help you remained focused on holding good form.

12 x (1.2mi / 2km / 3:30) @75% w/:30 recovery spin @65%
COOL DOWN
Bring down your HR gradually, finishing @60% by the end.
RUN 0:30
15:00 warm up jog, gradually bringing the intensity up to 65-70%.
Continue running, holding a steady pace @70-75% for the middle 10:00 before cooling down to the end. Concentrate on proud, perfect posture, relaxed arm swings and initiating your stride from your hips. 
 

Wednesday

 BIKE 1:05

WARM UP
20:00 gearing pyramid
— 6:00 @50% – 5:00 @60% – 5:00 @65% – 4:00 @70%
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)
2 x (3.1mi / 5km / 10:00) @75% w/2:00 recovery spin after each
3 x 3:00 ILT w/30 sec recovery — identical to above
COOL DOWN
spin at 90rpm, bringing the intensity under 60% by the end
RUN 1:10  (tougher running set but effort level isn’t too high)
This workout is meant to be performed at the track; the times have been included in case you need to do this on the road. The main set acts as a “broken” endurance run with short rest intervals between the small pieces. Hold good running form throughout!
WARM UP
10:00 steady warm up jog, between 60-70%
MAIN SET
Be sure to hold you HR in control throughout this set:
20 x (400m / 2:00) @75-80% w/(100m / 30 sec) after each
COOL DOWN
Nice and easy jogging for the remainder of the workout. Get HR below 60% as soon as possible, even if you have to start by walking.
 

Thursday

SWIM 1:00  (tough swim set)
WARM UP
6 x (100 Swim – 50 Kick) with 10 sec rest;
— build up to 70% on #6
MAIN SET
3 x 600 loco Swim w/1:00 recovery
— each one consists of (1 lap easy / 1 lap fast, 2/2, 3/3, 3/3, 2/2, 1/1)
— slow lengths @70-75%, fast lengths @90+%
8 x 50 on 1:00 alternate (50 easy/50 FAST)
— no holding back on the fast 50s!
COOL DOWN
200 easy swim
RUN 0:50
Regular Loop run–6-7 miles
Slowly warm up then at 1 mile start getting some good leg turn over.  Miles 3 and 4 should be at or close to 6:30-40 miles, Mile 5 is below 7 and the cool down from there.

Friday
SWIM 0:55

WARM UP

400 Swim – 200 kick  – 200 Pull – 200 swim
4×50 All out swim on 50 second-  Getting the heart rate up

MAIN SET

4 sets of:(250 @75% – 150 @85% – 100 @90+%) with 20 sec rest after each– Stay relaxed and try to keep your stroke count even, regardless of pace.

COOL DOWN

200 swim

BIKE 0:40  (lazy bike-getting extra kms)  This is setting you up for the weekend.  Starting to get the biking legs going for these longer rides.  

WARM UP

10 minute warm up cycling through the gears.

MAIN SET

20 minutes at 75 percent

COOL DOWN

10 minutes to lower the heart rate

 

 


Saturday

Swim 0:40

Warm Up

BIKE 2:50
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)
4 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);
— straight into
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
MAIN SET — BIG TARGET!
These are descending aerobic intervals. Record your times, average heart rate, and speed (if possible) for each of these & compare them to previous similar sets (such as Sat, 2/24).
(11.2mi / 18km / 32:00) @75% – 3:00 recovery spin @60-65%
(9.3mi / 15km / 27:00) @75% – 3:00 recovery spin @60-65%
(9.3mi / 10km / 18:00) @84% — NOTE HIGHER INTENSITY! – 2:00 recovery
(6.2mi / 5km / 9:00) @84% — Finish strong!
COOL DOWN
Continue spinning, gradually reducing the intensity to 60% and below.
RUN 0:50
Right after cycling if possible. Get right into 75% effort and hold until the final 10:00. Use the final 10:00 to gradually allow your HR to drop to 50-60% by the end.

Sunday

RUN 1:55
WARM UP
15:00 jog, gradually increase your HR to 70% the last several minutes
INTERMEDIATE SET
6 x 30 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: 2 x (2.5mi / 4000m) hold @75% MAF Test
— jog for 3:00 between repeats
— see how even your two repeats are. The better shape you are in, the closer they will be. This will be a good comparison test to do later in the summer.
Continue running at an aerobic pace — less than 75% intensity — through your cool down; reduce the intensity gradually to under 50% by the end.
BIKE 1:05
Begin this low intensity spin immediately afterwards, beginning @75% for 30:00, slowly reducing your gearing to hold a 90 rpm as you bring the intensity down to
70% for 20:00, then
65% for 10:00, finishing with
60% and below for the final 5:00.