OpenTri Training Plan for 70.3 Races
Week 3

Swim 2:15 - Bike 3:40 - Run 2:50 - Total: 8:45


Mon

Day off.
 

DAILY TOTAL: 0:00


Tue

SWIM 0:45
    WARM UP:

         600 Swim (every 4th 25 Kick ) - 200 Pull

    MAIN SET:

         8 x 150 (50 @ 65% - 100 @ 70%) with :15 rest

    You should definitely feel a shift of gears when you try to get your HR up during the final 100 of each repeat.  Try to keep your stroke count per lap the same during the final 100 as in the first 50. 

    COOL DOWN:

        300 (25 Kick - 25 Rt arm only - 25 Lft arm only - 25 Swim)

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.  Hopefully you can feel that you're moving at a faster pace than you were three weeks ago.
        Concentrate on staying light on your feet.  Try to initiate your stride from your hips instead of your knees or feet, as is common.

    COOL DOWN:

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

DAILY TOTAL: 1:30

         WEEK-TO-DATE: 1:30


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.
        If you're on a CompuTrainer, take note of how much higher your watts are at this effort level than they were three weeks ago.  There should be improvement.  If you don't own a CT, then tune into your body to notice improvement; or maybe you're using a harder gear than you used to.

    COOL DOWN:

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

                                                                                                            DAILY TOTAL: 1:15

         WEEK-TO-DATE: 2:45


Thur

 RUN 0:45
     WARM UP:
 
        Jog easy for the first 5 minutes, keeping your HR below 65%.

    MAIN SET:
 
        For the middle 35 minutes, hold your HR @ 70%.

    COOL DOWN:

        Bring your HR back down below 65% during the remainder of the run.

SWIM 0:45
    WARM UP:

        200 Swim - 200 Kick - 200 Pull - 200 Swim; make the second 200 Swim faster than the first.

    MAIN SET:

         3 x 400 @ 70% with :30 rest
 
        Try to hold consistent repeat times and stroke counts from start to finish.  Keep your shoulders and arms relaxed on the recovery of your stroke (when you bring your arm forward from your hip to enter it back into the water).

    COOL DOWN:

        400 Pull easy and with perfect technique.
 

DAILY TOTAL: 1:30

WEEK-TO-DATE: 4:15


Fri

SWIM 0:45
    WARM UP:

        600 your choice

    MAIN SET:

        1500 Swim straight @ 70%.
 
        Get your HR as close to 70% (without going over) as you can during the entire swim.  Try to keep your pace consistent -- if you can't then you probably started out too fast.  Record your time for future comparison.

    COOL DOWN:

        6 x 50 easy swim, your choice with :10 rest

    DAILY TOTAL: 0:45

WEEK-TO-DATE: 5:00


Sat

BIKE 1:45
 
WARM UP
15:00 easy spin -- use a gearing pyramid to gradually build to 75%
-- 5:00 in easy gear, 4:00 in next harder gear, then 3:00, 2:00, & 1:00
 
DRILLS
3 x 4:30 Variable Gearing Set w/30 sec recovery after each
-- each repeat should be
3 x (40 sec in medium gear - 20 sec in easiest gear - 30 sec in hardest gear)
 
MAIN SET
This target set is meant to be performed in an aerobic state, which means that you need to be disciplined and hold your HR intensity at or below 75% throughout the set. It is optimal to be able to measure the distance that you are riding in order to record your time for this test. If you are using a CompuTrainer, then just program the unit for a level course of 8.4 miles; if you are using another type of trainer (or riding out on the road), then use your cyclometer to measure the distance traveled.
 
2 x 8.4 miles @75% w/3:00 @60% intensity in between
-- make sure that you keep your HR under control for both repeats, and record both times (and average HR, if possible) for future reference.
 
COOL DOWN to 1:45 total, gradually bringing your HR
back under 60% by the end
 
RUN 0:25
This is a gentle, relaxing run done at very low intensity throughout. Your HR
intensity should never exceed 75%, and should be held closer to 65%.


 

DAILY TOTAL: 2:10

WEEK-TO-DATE: 7:10


Sun

RUN 0:55
 
This is a gentle, relaxing run done at very low intensity throughout. Your HR
intensity should never exceed 75%, and should be held closer to 65%.
 
BIKE 0:40
 
Use this as a "cool down" spin in your small chain ring, beginning @75%
intensity after the run, and gradually coming down to 60% by the end.


 

DAILY TOTAL: 1:35

WEEK-TO-DATE: 8:45