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Week#5 -2014

WEEK #5

Monday Dec 29th  Start of a new cycle/ some testing too, for targets.


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

SWIM 0:50

WARM UP:
2x(200 Swim – 100 kick – 200 Pull)
4 x 50 , w/10 sec rest after each
MAIN SET:
2x4x200 build- hitting 3:00/2:50/2:45/ 2:40
5×100 on 1:40 Pull
2x4x50 on 1:00 Fast 50’s  Aiming for under 40.
COOL DOWN:
2 x (50 Kick/50 Swim)
 

Tuesday
Bit of bike volume with a run focused on some hill/tempo

BIKE 1:20- I write out a trainerroad set-  with some power building-short
rough outline of bike- 3 minutes up/2 minutes down 10 times through
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

 


Wednesday

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 1:00  preset trainerroad set/ build up as the weeks go on
roughly 5 minute intervals
RUN 0:15 brick right after bike
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

 


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
COOL DOWN:
.5 mile cool down heart rate should be 100 bpm at the end of session

 


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

 


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

BIKE 2:10 

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.  
I’ll write up a set- with roughly 4×20 minute intervals-I’ll base this training as a standard and set targets from there.
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

 


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 1:30
Steady endurance run, at 30 minutes, set up for 3 mile test holding rougly 6 mile pace, after ease into the of the run keeping the heart rate at or below 140.
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.