International
Distance Group
Week 11
Balance Week:
Swim 2:30 - Bike 4:10 - Run 2:50 - Total:
9:30
Mon | Tue | Wed | Thr | Fri | Sat | Sun
SWIM 0:45
WARM UP
400 Swim - 200 Kick - 200 Pull
MAIN SET
8 x 150 @75-80% w/20 sec
recovery - all at moderately hard effort
odds: Freestyle
evens: 50 Fly, 50 Back, 50 Breast
(Alternate Set: 5 x 150)
COOL DOWN
200 easy
BIKE 0:30
This is designed to be a
recovery spin, whether you’re inside or out on
the road. Indoors,
where you can control the intensity, spin at a cadence
of 95-100 rpm with a maximum
intensity of 65-70%, until your legs feel
completely "flushed out"
and you’re well recovered. If you’re out on the
road, pick a route that will
enable you to keep the intensity to a minimum.
DAILY TOTAL: 1:15
BIKE 0:55
15:00 warm up spin
Intermediate set
15 sec fast spinning/15 sec
easy, 30/30, 45/45, 60/60 (5:00 total)
2 x 10:00 w/5:00
recovery, hold your HR @75%
You
can substitute a fixed distance (i.e. 3.1mi / 5km) for the time period
if
you'd like. This makes it easier to track your progress over time.
Alternate Set (higher
intensity)
2 x 8:00 @84-88% w/5:00
recovery spin
CompuTrainer
users: Increasing the grade that you
ride will help you increase
your
HR faster, and will also enable you to build power more efficiently.
Alternating "climbs" with "descents" -- like 0.7 miles
@+2.0% grade followed
by
0.3 miles @-1.0% grade -- will give you the opportunity to push your HR
up
during the climbs and spin out your legs during the brief descents.
Experiment
with
your own personally designed courses to see what works best for you.
Cool down completely,
slowly bringing your HR back down
- keep spinning until your
HR is back near the 50% level
RUN 0:30
Endurance-based tempo
run. After a gradual warm up of 15:00, you
can increase the pace to 75%
intensity. At the 15:00 mark, throw in
4 x 20 sec
"bursts" of faster leg speed w/1:40 of normal 75% tempo running
in
between.
Finish with a cool down of
at least 5:00
DAILY TOTAL: 1:25
WEEK-TO-DATE: 2:40
SWIM 0:45
WARM UP
6 x 75 w/ 10 sec rest,
performed as:
1-3: 25 Swim - 25 Kick (no board) - 25 Swim
4-6: 25 Fly - 25 Back - 25 Breast
MAIN SET
4 sets of:
200
fast, @85% intensity or higher w/10 sec rest afterwards
150
moderate, @70-75% w/20 sec rest after each, straight into the next set
(Alternate Set: 3
sets)
COOL DOWN
6 x 50 w/10 sec rest, go
progressively slower down to 50% intensity
BIKE 1:05
15:00 warm up spin
2 x 3:00 ILT set w/30 sec after each
CompuTrainer
users: See training notes on how to best
execute the
different types of drills on your trainer.
10:00 time trial @75%
- concentrate on holding the
intensity level right @75% and maintaining good form
2 x 3:00 ILT set w/30 sec after each
12:00 time trial @80-84%,
alternating
2:00
in the aero position, spinning @95-100 rpm
1:00
in the climbing position, spinning @80 rpm
Cool down completely,
bringing your HR gradually back down to 60%
DAILY TOTAL: 1:50
WEEK-TO-DATE: 4:30
SWIM 1:00
WARM UP
400
Swim - 200 Kick - 200 Pull
MAIN SET
2 x 1000 (or whatever distance
you can fit into approx. 15:00)
w/60
sec recovery after each
- hold the intensity steady
at roughly 75% throughout the set
COOL DOWN
300
easy swim
RUN 0:50
Begin with a steady warm up
pace, gradually increasing the intensity
to 75% over 15:00
Continue into a 20:00 tempo run, holding your HR @75% throughout
At the 15:00, 25:00, and
35:00 point during the run, throw in a
15 second
burst of relaxed speed, with increased leg turnover
Alternate Set - at the
track:
4 x
(800m / 3:15) w/(400m / 1:45) recovery after each
Descend as follows:
- #1 @75%
- #2 @80-84%
- #3 @84-88%
- #4 @88+%
Cool down completely
DAILY TOTAL: 1:50
WEEK-TO-DATE: 6:20
Complete recovery day
BIKE 1:10
15:00 warm up spin -
gradually increasing the intensity to 75%
3 x 3:00 VG Set w/30
sec light spinning after each
(1:00 in middle gear @65% / 30 sec in easy gear @60% /
1:30 in hard gear @70%)
CompuTrainer
users: See training notes on how to best
execute the
different types of drills on your trainer.
2 x 12:00 @75-80% w/4:00
@60% recovery after each.
Each 12:00 are as follows
- shift gears as needed to
achieve recommended cadence:
(4:00
/ 1.4 mi) in aero position, spinning 95-100 rpm
(2:00 / 0.5 mi) in upright climbing position, spinning 80 rpm
(3:00 / 1.1 mi) in aero position, just like first 4:00 segment
(1:00 / 0.3 mi) in climbing position, just like 2:00 segment
(2:00 / 0.7 mi) in aero position, just like first 4:00 segment
CompuTrainer
users: the aero' position rides can be done on an even
grade; the uphill sections should be ridden on at least a 2.5% grade.
Alternate Set
2 x 16:00 @84-88% w/8:00
recovery
alternate 2:30 in the aero' position, 1:30 in upright climbing position (4x)
Cool down completely, gradually bringing your HR back down toward 60%
RUN 0:30
Your legs may feel heavy
from the harder cycling session, but it’s important
today to get out on the road
and practice the transition. Start out very gingerly,
trying to keep the intensity
level below 75% -- this may be hard, especially at
first, but is quite
important during this endurance building phase of your training.
Keep your form relaxed --
hold your head still, reduce your arm swing to 6-12"
of total travel, don’t cross
your arms across your body -- and enjoy yourself!
DAILY TOTAL: 1:40
WEEK-TO-DATE: 8:00
RUN 1:00
Mentally break this run into
three equal segments:
The first should involve
a gradual increase in tempo, from completely
easy (50-60%) up to a steady
endurance pace (70-75%);
The second segment should
be held even at 75% intensity, with
5 x 20 second "foot
speed" bursts thrown in at 5:00 intervals; and
The third segment should
be done at a reduced intensity level (65-70%),
gradually reducing the
intensity to 60% by the end of the run.
BIKE 0:30
10:00 at about 70%, forcing
your heavy legs into a 95-100 rpm
cadence in your small chain ring
Reduce your gearing one
gear (harder), and allow your cadence to
reach a comfortable level
(it should steadily fall from 95+ to about 90 rpm)
- spin for 10:00 continuous
Reduce your gearing again
by one gear, and again spin from 95 rpm
at first down to 90 rpm
after 5:00
Finish with 5:00 at or
near 60%, spinning at 85-90 rpm in an easy gear
DAILY TOTAL: 1:30
WEEK-TO-DATE: 9:30