International
Distance Group
Week 21
Bike Focus Week
Swim 2:30 - Bike 6:30 - Run 3:15 - Total:
12:15
Mon | Tue | Wed | Thr | Fri | Sat | Sun
SWIM 0:45
WARM UP
12 x 50 w/ 10 sec rest
MAIN SET
5 x 300 descending w/30 sec rest after each
-- increase the effort
gradually throughout the set,
from
75% on #1 to 90% on the last 300 repeat.
(Alternate set: 5 x 200)
COOL DOWN
200 easy swim, continuous
BIKE 1:10
15:00 warm up spin
- begin at an easy pace and
slowly increase your intensity to 70%
Aerobic intervals:
4 x 8:00 @70-75% intensity
w/2:00 recovery spinning @60% after each
Cool down completely
DAILY TOTAL: 1:55
Tue
BIKE: 1:15
20:00 warm up spin
- start in an easy gear
& follow a gearing pyramid by increasing by
one
gear after 2:00, 5:00, 9:00, & 14:00
Intermediate Set
3 sets of
3 x
(20 sec fast spinning / 20 sec recovery), continuous (2:00 total per set)
1:00
recovery between the sets
Main Set
2 x 12:00 @84-92% w/10:00
recovery spin @60% in between
Cool down completely,
allowing your HR to return under 60% gradually
- don’t stop pedaling until
your HR returns to near 50%
RUN 0:40
20:00 warm up jog, getting
into the run gradually
6 x "in & out" 45 sec bursts w/ 45 sec
recovery jogging @60% after each
#1
& 3 should stress raw foot speed;
#2
& 4 should stress extending your stride length
Gradually reduce your
intensity toward the end of the run, cooling down completely
DAILY TOTAL: 1:55
WEEK-TO-DATE: 3:50
SWIM 0:45
WARM UP
6 x (50 Kick - 25 Right arm
only - 25 Left arm only - 50 Swim) w/10 sec rest after each
MAIN SET
1000 "Loco" Swim:
1
length easy/1 fast, 2 easy/2 fast, 3 east/3 fast, 4/4, 4/4, 3/3, 2/2, 1/1
(Alternate set: 800 Loco)
COOL DOWN
300 easy & continuous,
bringing your HR back down gradually
BIKE 1:20
20:00 warm up spin
- start in a very easy gear,
spinning @95-100 rpm;
- increase your gearing by
one after 2:00, 5:00, 9:00, & 14:00
2 x 3:00 Isolated Leg Training w/30 sec rest after each set:
20
sec right leg only, 10 sec transition
2 x 4:30 VG Set w/30 sec recovery after each
- do this twice through for
each set:
45
sec in medium gear @105 rpm,
45
sec in easy gear @115 rpm,
45
sec in harder gear @95 rpm
2 x 15:00 @75% intensity w/5:00 recovery spinning @60% after each
Cool down completely
until your HR returns to near 50%
DAILY TOTAL: 2:05
WEEK-TO-DATE: 5:55
SWIM 1:00
WARM UP
400 Swim
4 x 75 (middle 25 choice) w/10 sec recovery
MAIN SET
4 sets of the following (300
per set):
6 x
75 w/10 sec rest
-
odds: all-out sprint
-
evens: recovery @60%
-
extra 30 sec rest between sets
COOL DOWN
300 continuous swimming,
allowing your HR to return to 60% by the end
RUN 1:00
15:00 warm up jog,
controlling your HR & letting it get to 70% by the end
6 x "in & out" 45 sec bursts w/45 sec
recovery
(at the track you could
substitute 200 fast / 200 easy)
3 x 7:00 @85-88% w/3:00
@60% after each
Track alternative:
3 x 1600 (4 laps) w/600 (1½
laps) after each
Gradually cool down,
allowing your HR to get back near 50% before stopping
DAILY TOTAL: 2:00
WEEK-TO-DATE: 7:55
Complete recovery day. Relax and regroup before the weekend.
BIKE 2:00
Ride outside if the weather
permits, otherwise do the indoor alternative below:
WARM UP
20:00 gradual warm up spin
DRILLS
Alternate an Isolated Leg
drill with a Variable Gearing set (35:00 total)
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
thru
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
INTERMEDIATE SET
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
(10:00 total)
MAIN SET
- work on aerobic efficiency
during these long, steady efforts
20:00 @75% w/5:00 recovery
@60%
15:00 @80-85% w/5:00
recovery @60%
10:00 @85-88%, practice
finishing strong
Cool down completely, bringing your HR gradually below 60%
RUN 0:30
Extended aerobic
"brick" work - should be done shortly after the bike ride.
DAILY TOTAL: 2:30
WEEK-TO-DATE: 10:25
RUN 1:05
Run steady for the first 15
minutes, keeping the intensity level right at
60% throughout
The intensity will then
be increased as you proceed with:
3 x 10:00 @80% w/5:00 @60%
after each
Cool down completely.
BIKE 0:45
Spin easy and maintain a
steady intensity, beginning at about 75%,
bringing it gradually back
down below 60% by the end. Like last week,
it’s fine to do this either
inside on the trainer or outdoors.
DAILY TOTAL: 1:50
WEEK-TO-DATE: 12:15