Intl Distance - Week 17

International Distance Group
Week 17

Bike Focus Week
Swim 2:30 - Bike 5:50 - Run 2:40 - Total: 11:00

Mon

SWIM 0:45
    WARM UP
    2x100 Swim - 2x100 Kick - 2x100 Pull, w/10 sec rest after each 100
    - continuous: no additional rest between the 100's

    MAIN SET
    Descend 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

BIKE 1:00
Stay in your small chain ring throughout this recovery spin.

20:00 warm up spin, gradually bringing your HR up to 75%

    3 x 3:00 ILT Sets w/30 sec recovery spin after each:
        3 x (20 sec right leg, 10 sec transition,
            20 sec left leg, 10 sec transition) - continuous
        (if you use a CompuTrainer, read the ILT-related notes)

    3 x 4:30 VG Set w/30 sec after each
    - each set should be done as follows:
        2 x (45 sec moderate gear @95-105 rpm,
            45 sec easy gear @105-115 rpm,
            45 sec hard gear @85-95 rpm) - continuous
        (if you use a CompuTrainer, read the VG-related notes)

8 x 20 sec fast spinning (cadence up around 115-120 rpm)
w/40 sec in between (~90 rpm)

Continue spinning at roughly 100 rpm, cooling down gradually

DAILY TOTAL: 1:45

Tue

BIKE 1:10
    15:00 gearing pyramid 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 12:00 @85% w/8:00 recovery @60% after each (keep recovery above 60%)
    - each one is as follows:
        4:00 in aero position, spinning @100 rpm in small chain ring
            (use a gearing that will get your HR up to and over 80%)
        4:00 in climbing position, spinning @80 rpm
            (change your gearing and challenge yourself to keep the HR intensity high)
        4:00 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 0:40
Warm up gradually, taking 15:00 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: 1:50

WEEK-TO-DATE: 3:35

Wed

SWIM 0:45
WARM UP
800 Swim, except Kick every 4th length (no kickboard/no Zoomers)

    MAIN SET
    12 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: 8 x 125)

COOL DOWN
200 easy swim, bringing your HR back down gradually

BIKE 1:00
    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 gearing pyramid 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: 1:45

WEEK-TO-DATE: 5:20

Thr

SWIM 1:00
    WARM UP
    400 Swim
    8 x 75 w/10 sec
    - middle 25 choice (other than freestyle), last length fast freestyle

    MAIN SET
    3 sets of the following:
    4 x 150 w/30 sec rest after each
        - swim at a fast, even pace throughout
    100 easy recovery swim after each set

COOL DOWN
200 continuous recovery 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: 1:50

WEEK-TO-DATE: 7:10

Fri

BIKE 0:30
Steady spinning @50-60% for 20:00 (don't force it up too quickly)

5 x 20 sec fast w/40 sec recovery
- your HR shouldn't get too high, but your legs should "wake up" a bit

Easy spin to the end

DAILY TOTAL: 0:30

WEEK-TO-DATE: 7:40

Sat

BIKE 1:30
I’ve always found it to be easiest to complete these long indoor efforts if I can begin first thing in the morning. Perhaps its easier because I’m not fully conscious! Whenever you start, be sure to concentrate on just the current segment of the workout, and avoid being overly concerned with the total time commitment. Many of you have reported success with these long sessions, so keep up the good work!

20:00 gradual warm up spin

3 x 3:00 ILT sets w/30 sec recovery after each
(20 sec right leg, 10 sec transition, 20 sec left leg, 10 sec transition) -- 3x

    3 x 4:30 Variable Gearing 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: 1:30

WEEK-TO-DATE: 9:10

Sun

RUN 1:10
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: 1:50

WEEK-TO-DATE: 11:00