Sélectionner une page

Week > 13

Monday


Tuesday

Bike : – 1:00

  • 15:00 Warm up
  • – 2:00 |-§-| very easy gear, then
  • – 3:00 slightly harder (HR up to 60%),
  • – 5:00 w/HR at 65%,
  • – 5:00 w/ HR |-§-| 70%
  • 2 x 9:00 |-§-| 85% w/8:00 recovery |-§-| 60% after each (keep recovery above 60%)
  • – each one is as follows:
  • 3:00 in aero position, spinning |-§-| 100 rpm in small chain ring …. (use a gearing that will get your HR up to and over 80%)
  • 3:00 in climbing position, spinning |-§-| 80 rpm
  • (change your gearing and challenge yourself to keep the HR intensity high)
  • 3:00 in aero position, spinning |-§-| 90 rpm (in large chain ring if necessary)
  • (it should feel like you’re pushing hard down a long, long straightaway)
  • Cool down completely, gradually reducing your gearing & cadence

Run : – 0:30

  • Warm up gradually, taking 10:00 to settle into 70%
  • Maintain a modest pace, keeping your HR under 75% throughout the bulk  of this Run …. your stride rate should drop to roughly 80 strides per minute, which should help keep your HR under control.
  • Finish by gradually letting your HR return to 60%, with a bit of walking at the very end.

Daily total > 1:30

Week > to date > 1:30


Wednsday

Swimming 0:45

  • Warm up
  • 800 Swim, except every 4th length (no kickboard/no Zoomers)
  • Main set
  • 8 x 125 w/30 sec rest after each
  • … perform as follows:
  • odds: 50 moderate effort / 75 hard effort
  • evens: 75 moderate effort / 50 hard effort
  • (Alternate Set: 6 x 125)
  • Cool down
  • 200 easy swim, bringing your HR back down gradually

Bike : – 0:50

  • Again, focus on maintaining control of your intensity.
  • Calculate your 60 & 75% HR figures before you begin cycling, and make sure  you keep your HR between these limits during the Main set .
  • 15:00 gradual Warm up spin, using a to get into it slowly
  • 3 x 7:00 steady effort |-§-| 75% w/3:00 recovery |-§-| 60% after each
  • #2 & 4 should be done in the small chain ring and at 100+ rpm
  • Cool down completely, bringing your HR down from 75% to about 50% by the end

Daily total > 1:35

Week > to date > 3:05


Thr

Swimming 0:45

  • Warm up
  • 2×100 Swimming – 2×100 – 2×100 , w/10 sec rest after each 100 …  continuous: no additional rest between the 100’s
  • Main set
  • the following set, meaning that the first repeat is done at a moderate pace,  and each successive repeat is performed slightly faster ….  the final repeat should be  done at maximal effort.
  • 5 x 300 w/30 sec rest after each – #1 should be done at 60%, and descend gradually to over 85% on #5
  • Cool down
  • 300 easy swim

Run : – 0:50

  • 15:00 Warm up period, starting out very easy and gradually increasing your HR to 65%
  • 3 x 1 mile, 3 different ways – 400m recovery after each mile :
  • #1: (1 mile / 1600m / 6:30) ….  this should be like the start of a road race: don’t go out too hard, and gradually get up over 80% by the end
  • #2: 2 x (800m / 3:15) w/(200m / 1:00) in between
  • – this should get you into your tempo pace, right |-§-| 85-88%
  • #3: 4 x (400m / 1:30) w/(100m / 30 sec) in between … you need to keep your HR under control for the first half of this, then  let your legs turnover quickly on the last half, with your HR up over 90%
  • Cool down completely, bringing your HR back down under 60% by the end

Daily total > 1:35

Week > to date > 4:40


Friday

Swimming 1:00

  • Warm up
  • 400 Swim
  • 8 x 75 w/10 sec … middle 25 (other than freestyle), last length fast freestyle
  • Main set
  • 3 sets of the following:
  • 4 x 150 w/30 sec rest after each ..Swimming at a fast, even pace throughout  … 100 easy recovery Swimming in between sets 1-2 and 2-3.
  • Cool down
  • 200 continuous recovery swim

Daily total > 1:00

Week > to date > 5:40


Saturday

Bike : – 1:20

  • 20:00 gradual Warm up spin
  • 2 x 3:00 sets w/30 sec recovery after each
  • (20 sec right leg, 10 sec transition, 20 sec left leg, 10 sec transition) …  3 x  2 x 4:30 set w/30 sec recovery spin after each
  • – each set is done the following way, twice through per set:
  • 45 sec in moderate gear |-§-| 100-105 rpm
  • 45 sec in easy gear |-§-| 110-115 rpm
  • 45 sec in hard gear |-§-| 90-95 rpm
  • 2 sets of
  • (10:00 |-§-| 75% – 8:00 |-§-| 75% – 6:00 |-§-| 75%
  • – 4:00 |-§-| 80% – 2:00 |-§-| 85% w/2:00 after each)
  • w/5:00 extra between sets
  • Cool down completely, bringing your HR gradually below 60% …. you made it!

Daily total > 1:20

Week > to date > 7:00


Sunday

Run : – 1:00

  • Begin with a 15-20 minute Warm up period, gradually allowing your  HR to get to 65% by 10:00 and finally 70% by 15-20:00.
  • Then introduce one half-hour solid block of 75% intensity running, holding your pace steady and keeping the effort in this range.
  • Cool down completely after this tempo run, allowing your body to gradually decrease the intensity to 60% by the end.

Bike : – 0:40

  • Use this ride as a reflective period, flushing out your legs from the weekend’s efforts while thinking about where your areas of improvement are.
  • If training consistency has been a problem, let me know if you need to make adjustments to your program.
  • If you’ve been able to keep up with the schedule, then you’ve got to be feeling great about your development to this point.

Daily total > 1:40

Week > to date > 8:40

Swimming 2:30 – Bike : – 3:50 – Run : – 2:20 – Total: 8:40

training sport

Share This