OpenTri Training Plan for 70.3 Races
Week 2

Swim 2:15 - Bike 3:05 - Run 1:40 - Total: 7:00


Mon

Enjoy the day away from training.

DAILY TOTAL: 0:00


Tues

SWIM 0:45
    WARM UP:

         400 Swim - 200 Kick   - 200 Pull

    MAIN SET:

         600 @ 65% - 400 @ 65-70% - 200 @ 70% with :30 rest

       The goal of the set is to hold a consistent pace within each repeat.  And as the repeats get shorter, your pace should get faster.  Try to hold your stroke count even (take the same number of strokes per lap) throughout the set.  

    COOL DOWN:

        3 x 100 (25 Kick - 25 Rt arm only - 25 Lft arm only - 25 Swim) with :10 rest
 

DAILY TOTAL: 0:45

         WEEK-TO-DATE: 0:45


Wed

BIKE 1:15
    WARM UP:

    15:00, begin with an easy spin in a high gear and gradually build to 65%.

    MAIN SET:

        Raise your HR as close to 70% as you can without going above it and keep it there for 50 minutes.  You should stay in your small chain ring and spin at 95+rpm.
 
    This will help you develop a smoother pedal stroke than if you spun at a slower cadence in your large chain ring. 

    COOL DOWN:

        For the remaining 10 minutes, let you HR dip below 65%.

                                                                                                            DAILY TOTAL: 1:15

         WEEK-TO-DATE: 2:00


Thur

 RUN 0:45
     WARM UP:
 
        Jog easy for the first 10 minutes, keeping your HR below 65%.

    MAIN SET:
 
        During the middle 30 minutes, keep your HR steady as close to 70% as you can.  Keep your shoulders and upper body relaxed, while initiating your arm swings from your elbows -- think of them as the pistons that drive you forward.

    COOL DOWN:

        Bring your HR back down to 60-65% during the remainder of the run.

SWIM 0:45
    WARM UP:

     2 sets of:
        100 Swim - 100 Kick - 100 Pull ; make the second set of 100s faster than the first set.  Take no added rest between repeats.

    MAIN SET:

         6 x 250 @ 70% with :20 rest; best average
 
        Try to hold consistent repeat times throughout the set.  Work on perfect, relaxed technique and an even stroke count.

    COOL DOWN:

        200 easy swim, your choice
 

DAILY TOTAL: 1:30

WEEK-TO-DATE: 3:30


Fri

SWIM 0:45
    WARM UP:

        800 Swim (every 4th 25 is backstroke)

    MAIN SET:

        2 x 200 with :20 rest
        4 x 100 with :10 rest
        8 x 50 with :10 rest
 
        Get your HR as close to 70% (without going over) as you can during the entire set.  As the repeats get shorter, you will probably have to put more effort into them in order to get your HR up to 70%.  This is a great way to begin the process of teaching your body to go faster while staying aerobic.

    No added rest during the set.

    COOL DOWN:

        300 easy swim, your choice

    DAILY TOTAL: 0:45

WEEK-TO-DATE: 4:15


Sat

Saturday's ride will always be the longest effort of the week. For those who can ride outdoors year-round, it is important to perform the warm up and drills on a regular basis during the pre-season period -- you can finish the ride outdoors if this option is available. In addition, there will be times when the main set will guide you to a more efficient, more effective workout. Use your judgment to ensure that you're getting the desired workout without unnecessary risk of injury or burnout.
BIKE 1:20
 
WARM UP
15:00 easy spin -- use a gearing pyramid to gradually build to 75%
 
DRILLS
2 x 3:00 ILT w/30 sec rest after each;
2 x 4:30 VG Sets w/30 sec rest after each
 
MAIN SET
3 sets of (6:00 @70% - 1:00 @60% - 3:00 @75-80%)
w/3:00 recovery @60% intensity after each set
 
COOL DOWN, gradually bringing your HR back under 60% by the end


 

DAILY TOTAL: 1:20

WEEK-TO-DATE: 5:35


Sun

These two sessions should be done back-to-back, in either order. If you live in a warmer climate and can ride/run outside (or can do both workouts indoors), then put the bike workout first and follow immediately afterward with the run. In colder climates, if you don't have a treadmill available, then go ahead and run first before finishing off with a cool down spin indoors.
BIKE 0:30
Continuous spinning in your small chain ring,
holding your HR between 60-70% throughout
 
RUN 0:55
This long steady distance (LSD) run will increase in duration over the course of the season. After 5-10:00 of easy jogging to warm up, hold your HR constant at 70-75% throughout this effort.
 
Cool down completely after these two workouts with some light stretching.


 

DAILY TOTAL: 1:25

WEEK-TO-DATE: 7:00