International
Distance Group
Week 32
Swim 2:30 - Bike 5:20 - Run 3:35 - Total:
11:25
Monday
Complete day off....
Tuesday
SWIM 0:45
WARM UP
300 Swim
3 x 100 Kick w/15 sec rest,
each one progressively faster
2 x 150 Pull w/15 sec rest -
#2 should build to 85%
MAIN SET
8 x 150 w/30 sec rest after
each
- try to keep your stroke
count even through the entire set
COOL DOWN
500 Pull at 70%; relaxed and
stretched out; evenly paced
BIKE 1:10
15:00 warm up spin, begin at
an easy pace and slowly increase your intensity to 70% by the end
9 x 4:15 @ 80-84% with 45
sec easy spin @ 65% after each repeat
- concentrate on keeping
your whole body relaxed and your pedal stroke fluid
- if you feel any dead spots
in your spin, try to work them out by focusing on
spinning complete circles
Cool down completely,
allowing your HR to get back well below 60% before stopping
DAILY TOTAL: 1:55
Wednesday
RUN 0:50
15:00 gradual warmup,
bringing your HR up to 70% by the end
30:00 consistent effort
@80% intensity
- by now, these runs should
feel pretty aggressive, especially compared to
earlier in the season
Cool down completely
BIKE 1:30
This is an excellent workout
to be done outdoors, building a better sense of bike handling while dealing
with "real world" elements such as heat, wind, and hills. If
you do the indoor alternative you will be working toward building a better
sense of pace while holding the intensity under control.
20:00 warm up spin
- begin in an easy gear for
2:00, then increase by one gear for
3:00, 4:00, 5:00, and 6:00, bringing the intensity up to 70% by the end
4 x 13:00 @ 75% with 2:00 easy spin after each repeat
Cool down completely,
spinning @50-60% to flush out your legs nicely by the end
DAILY TOTAL: 2:20
WEEK-TO-DATE: 4:15
Thursday
SWIM 1:00
WARM UP
6 x 100 - alternate 100
Swim, 100 Kick, 100 Pull
MAIN SET
This set will help build
"high-end" aerobic capacity. Hold an even pace
throughout each set. You should be tired but not exhausted at the end.
2 sets of (20 x 50 w/5
sec rest after each); with 200 easy between the sets
Set
1: @80% intensity;
Set
2: @85-90% intensity
COOL DOWN
6 x 75 recovery w/10 sec
rest after each
RUN 1:00
This is designed to be done at the track, but
you can follow the instructions on the road if necessary:
WARM UP
15:00 jog, progressing
gradually to 75% intensity
INTERMEDIATE SET
4 x 20 sec
"run-ups" w/40 sec recovery after each; jog easy for a couple minutes
MAIN SET
12 x 400 (or 1:30) @85-90%
with 200 easy jog (or 1:00) bwtn repeats
- finish this set strongly
- avoid starting out too
hard while maintaining a strong pace throughout
Cool down at least 15:00,
until your HR is back near 50%
DAILY TOTAL: 2:00
WEEK-TO-DATE: 6:15
Friday
SWIM 0:45
WARM UP
400 Swim
12 x 50 w/10 sec rest - each
one is 25 Kick / 25 Swim
4 x 300 w/30 sec rest
- concentrate on keeping
your stroke stretched out and your stroke count even
COOL DOWN
12 x 25 choice (other than
freestyle) w/10 sec rest -- totally recover by the end
BIKE 0:50
This ride will be performed at a lower
intensity and includes some drills to improve your efficiency. During the
ILT set, work on pedaling smoothly throughout the pedal cycle -- control your
efforts on the down stroke and keep the movement fluid throughout the top of
each pedal cycle. A good mental image to maintain is that of a dog
scraping its paw across the ground while digging.
15:00 easy spinning, gradually letting your HR get up to 60%
5 x 4:00 ILT sets w/1:00 continuous recovery spinning after
each
Go through the following
three times per set:
20
sec with one leg
20
sec transition -- allow your HR to get back under 70%
20
sec other leg
20 sec transition
Cool down completely
DAILY TOTAL: 1:35
WEEK-TO-DATE: 7:50
Saturday
BIKE 1:50
The intensity of this ride
should get pretty high -- it would be fun to hook up with a group ride out of a
bike shop and try to keep up with the fastest group! If you’re by
yourself, make this ride challenging, especiallly if you hit any windy or hilly
sections. The total distance should be near 35 miles, which is
significantly more than you’ll do in your shorter distance races.
Indoor alternative:
15:00 warm up spin,
gradually bringing your HR up to 70% by the end
4 x 6.2mi (or 20:00) @ 80-84% w/3:00 @ 60% recovery
Cool down completely
RUN 0:30
A short, intense tempo run @ 80-85%.
However, this is not a license to drive yourself into the ground! The
main purpose of this run is to start off aggressively and try to get into a
smooth rhythm and pace ASAP after biking.
DAILY TOTAL: 2:20
WEEK-TO-DATE: 10:10
Sunday
RUN 1:15
You might be tired after this week, so make
sure you keep your upper body relaxed.
Keep HR below 75% except for the very end, if
you’re feeling strong.
DAILY TOTAL: 1:15
WEEK-TO-DATE: 11:25