International
Distance Group
Week 14
Balance Week
Swim 2:30 - Bike 4:30 - Run 3:15 - Total:
10:15
Mon | Tue | Wed | Thr | Fri | Sat | Sun
SWIM 0:45
WARM UP
400 Swim
6 x 100 w/10 sec between
each
odds: 25 Kick, 25 right arm only, 25 left arm only, 25 swim
evens: 100 IM (25 fly, 25 back, 25 breast, 25 free)
MAIN SET
8 x 150 - your speed
& effort should increase as the rest increases
#1
& 2: @75% w/15 sec rest after each;
#3
& 4: @80% w/20 sec;
#5
& 6: @85% w/25 sec;
#7
& 8: @85+% w/30 sec
COOL DOWN
300 easy swim,
continuous
BIKE 0:40
Keep your HR below 70%
throughout this recovery spin.
Use your small chain ring
exclusively and keep your cadence
between 90-100 rpm.
Your legs should feel
rejuvenated when you’re through and your
body
will be better prepared for the rest of the week.
DAILY TOTAL: 1:25
BIKE 0:50
Stay in
lower gears today, using the small chain ring exclusively. Your pedal
cadence
will have
to be higher to compensate & to bring your HR up to the desired levels
--
Concentrate on keeping your toes relaxed inside your cleats and your pedal
stroke
smooth
throughout each pedal cycle.
20:00 warm up spin, gradually
bringing your HR up to 75%
- you should be spinning
greater than 100 rpm during the final 5-7:00
10 x 20 sec fast spinning
(cadence up around 120 rpm) w/1:40 in between (~90 rpm)
- let your HR get between
80-84% during this high-cadence spinning
Continue spinning at
roughly 100 rpm for the balance of the session,
cooling down gradually the final 5:00 until your HR is around 50%
RUN 0:45
This has become known as
"Tuesday’s tempo run".
The primary purpose is to add some
slightly
higher intensity work (75% during the Pre-Season, up near 80-85% as we near the
Competitive
Season). Concentrate on maintaining fast, fluid turnover -- but not short
&
choppy. Your stride should resemble a "marathoner’s
gait", with reduced stride lengths
and a
relaxed body position: hold your head steady, minimize your arm swing
(6-10"
of total travel), and keep your arms held at hip level without crossing over
your body.
Warm up gradually, taking 20:00 to get up to 75%
8 x 20 sec using increased foot speed, w/1:40 recovery after each "burst"
Finish by gradually
letting your HR return to 60%
DAILY TOTAL: 1:35
WEEK-TO-DATE: 3:00
SWIM 0:45
WARM UP
400 easy swim, gradually
picking up the intensity
1000 Loco Swim
5 x 100 @80-85% w/10 sec rest - hold a steady pace throughout
(ALTERNATE SET: 800 Loco Swim, 4 x 100 w/10)
COOL DOWN
200 easy swim, bringing your
HR back down gradually
BIKE 1:00
15:00 gearing pyramid warm up, as follows:
- 2:00 @ very easy gear,
then
- 3:00 slightly harder (HR
up to 60%),
- 4:00 w/HR at 65-70%,
- 6:00 w/ HR @70-75%,
3 x 7:30 @75% w/ 2:30
recovery @60% after each
- #1 & 3: spin @ 90-95
rpm in aero’ position
- #2: spin @80-85 rpm
sitting upright in climbing position
- you’ll have to be in
a harder gear to have it feel as difficult as it does
when
you’re climbing outside
(Alternate high intensity set: 3 x 7:00 @84% w/3:00 recovery @60% - all aero')
Cool down completely,
gradually reducing your gearing & cadence gradually
DAILY TOTAL: 1:45
WEEK-TO-DATE: 4:45
SWIM 1:00
WARM UP
600 easy swim, gradually
building intensity
MAIN SET
2 sets of:
400
straight, hold HR around 75% - 30 sec rest after, straight into
4 x
100 w/15 sec rest, HR up to 80-85%, straight into
8 x
50 w/10 sec rest, HR above 85% - extra 1:00 recovery between each set
(ALTERNATE SET: 800 Loco, 4 x 200 (150 Swim - 50 Choice))
COOL DOWN
200 easy swim
RUN 0:50
This can be performed either
at the track or on the road:
15:00 warm up jog, gradually getting your HR from 50% to 70% by the end
Intermediate set:
2 laps, running run-ups on the straightaways
(if you're out on the road,
do 4 x (20 sec fast / 40 sec easy))
This set is designed to
build power when you're fatigued -- hold good
form
throughout, especially when
running hard.
2 sets of:
(1200m / 5:00) @84-88%, (200m / 1:00) recovery jog @75%
-
straight into:
(400m / 1:30) @88+%, (600m / 3:00) recovery jog @60-70%
- no
additional rest between sets
Cool down completely --
keep jogging until your HR is below 60%, then
walk until it is below 50%
before stopping
DAILY TOTAL: 1:50
WEEK-TO-DATE: 6:35
Complete recovery day.
BIKE 1:30
20:00 gradual warm up spin
Intermediate set: (5:00 total)
15
sec fast spinning (up to 120 rpm), 15 sec recovery spin (around 90 rpm)
30
sec fast, 30 sec recovery
45
sec fast, 45 sec recovery
60
sec fast, 60 sec recovery
2 x 20:00 @75% w/10:00
recovery after each
- if you would rather
substitute mileage for the time (for variety’s sake),
choose a distance that you can cover in roughly 20:00 (i.e. 6.5 miles)
Alternative higher intensity
set - time trial tempo intervals:
(5.0mi / 8km / 14:00)
@84-88%
- 6:00 recovery spinning
2 x (3.1mi / 5km / 8:00)
@84-88%
- 2:00 recovery spinning
after each
(1.0mi / 2:45) @84-88%
Your HR will likely be
quite elevated after this, so be sure to cool down completely
- keep pedaling until your
HR settles under 60%, then go straight into run:
RUN 0:30
A simple, short run to work
on the transition in your legs. Great work today!
DAILY TOTAL: 2:00
WEEK-TO-DATE: 8:35
RUN 1:10
This is a long, steady
endurance run and your intensity level should remain
low throughout. Fight any
tendency you might have to press hard up hills
-- challenge yourself to
keep the intensity low and in control. It can actually
be somewhat difficult at
first to establish this longer, aerobic-oriented
approach, but the benefits
in reduced stress to your body are significant.
BIKE 0:30
This easy recovery spin
should be done shortly after the run is finished.
It will act as a complete
cool down, as your HR will likely begin at roughly
75% and should be gradually
reduced to 50-55%.
One way to accomplish
this is, at first, to find a gearing that is somewhat
challenging and allows you
to maintain a HR intensity level of 75%; you can
then gradually (after
10-15:00) begin to reduce your gearing, making it
easier to spin and allow
your HR to come down further.
Following this general
approach should leave you nicely recovered and
-- believe it or not -- even
mildly rejuvenated after your double session.
DAILY TOTAL: 1:40
WEEK-TO-DATE: 10:15