Training Plan for 70.3 Races
Swim 2:15 - Bike 3:40 - Run 2:50 - Total: 8:45
DAILY TOTAL: 0:00
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.
300 (25 Kick - 25 Rt arm only - 25 Lft arm only - 25 Swim)
Jog easy for the first 10 minutes, keeping your HR below 65%.
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.
Bring your HR back down to 60-65% during the remainder of the run.
DAILY TOTAL: 1:30
15:00, begin with an easy spin in a high gear and gradually build to 65%.
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.
For the remaining 10 minutes, let you HR dip below 65%.
DAILY TOTAL: 1:15
Jog easy for the first 5 minutes, keeping your HR below 65%.
For the middle 35 minutes, hold your HR @ 70%.
Bring your HR back down below 65% during the remainder of the run.
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).
400 Pull easy and with perfect technique.
DAILY TOTAL: 1:30
600 your choice
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.
6 x 50 easy swim, your choice with :10 rest
DAILY TOTAL: 0:45
DAILY TOTAL: 2:10
DAILY TOTAL: 1:35