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Week#7-2014

WEEK #7 –

Monday Jan 12th-third  week of cycle 2


Monday

BIKE 0:40 –  spin out after racing Sunday
Start the week off with a day off- upped the mileage last week, so give the body some down time, fit in a bit of strength– pull ups, push up, sit ups –20-30 minutes-


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

SWIM 1:00

WARM UP:
2x(200 Swim – 100 kick – 200 Pull)
MAIN SET:
4x4x100 – bulid-alternate between pull and swim
2 x (50 Kick/50 S
COOL DOWN:
200 swim

BIKE 0:45

    Trainer road hill set–2 min standing sessions with 2 minutes sit recovery.  10 minute warm up/ 10 minute cool

 

RUN 0:20
2.5 miles right off the bike- waking the legs up, setting them up for tomorrow’s tough run

 


Wednesday

RUN 0:45  (switching the track set to wednesday morning.)
WARM UP:
10 minute -1-2 miles warm up
MAIN SET:
8×400’s – 2min rest
COOL DOWN:
10 minute easy
BIKE 1:20 preset trainerroad set/ build up as the weeks go on
roughly 5 minute intervals
RUN 0:20 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:
2×200 pull hitting 2:55
100 kick
2×200 swim  Focus on stroke count and pull. 2:50
100 kick
2×200 pull hitting 2:50
50 kick
2×200 swim  Focus on stroke count and pull. 2:50
COOL DOWN:
100 feestyle / 100 backstroke
BIKE 0:55
WARM UP:
10 warm up
MAIN SET:
4x30sec hard spin
5x 3 up– hard – pushing 280 watts- first minute standing—then  3 minutes down–
COOL DOWN:
10 minute spin out

 


Friday
With this being the 3 week of the second cycle, Through in a bit more run with a short cycle.  Normally it would be a swim day, but we’ll bump that to saturday.

RUN 0:40
WARM UP:
Spend 1 mile getting to 7:20 pacing
MAIN SET:
Use the main set as a tempo, pretty intense week without stopping from racing and will keeping it going.  start with
.75 mile @ 7:00 pace with .25 mile recovery
.75 mile @ 6:40 pace with .25 mile recovery
.75 mile @ 6:40 pace with .25 mile recovery.
.75 mile @ 6:20 pace with .25 mile recovery
.75 mile @ 6:20 pace with .25 mile recovery.
COOL DOWN:
.5 mile cool down
BIKE 0:30
Get right into the ride and hit 15 minutes @ 200 watts
COOL DOWN:
Use the last 15 minutes to spin the legs out.

 


Saturday
Bike Focus, start pushing up the volume-Be one of the tougher weekends.

SWIM 1:00

WARM UP:
2×200 swim 200 pull 100 kick
MAIN SET:
4×50 hold 40’s-
4×500
MAIN SET:
100 backstroke
BIKE 2×1:30= 3hr  Going to break this into two sections  —Make up a trainerroad set with 4 x20 minutes main sets as the focus.  total 1hr of close to threshold riding

WARM UP:
15 minutes of gear building
MAIN SET:
2 x 5x 1 min stand up climb then transition into 20 sec hard spin with 4 minutes spin out
      20 minute TT session
      5 minute recovery and at 3 minute build to get ready for second cycle
Once the first 1:30 is done- hop off and do 10-15 minutes of chin ups, push ups, and strenght works- then back at it for second go at the set.
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
Up the run again after racing last week

RUN 1:40
Steady endurance run, at 30 minutes, set up for 3 mile test holding roughly 6:30-40 mile pace, after ease into the of the run keeping the heart rate at or below 140.
BIKE 0:40
Spinout