OpenTri Training Plan for 70.3 Races
Week 4

Swim 2:15 - Bike 4:40 - Run 2:30 - Total: 9:25



Mon

SWIM 0:45
    WARM UP
    500 Swim - 250 Kick - 250 Pull

    MAIN SET
    6 x 250 w/20 sec recovery - all at moderately hard effort
    (Alternate Set: 5 x 200)

    COOL DOWN
    300 easy

BIKE 0:30
    Spin easy in your small chain ring for the entire duration,
    keeping your HR at or below 65%:

    Begin in a very easy gear (i.e. 39x19) for 3:00,
    then adjust to the next hardest gear (39x17) for 6:00,
    then the next hardest (39x15) for 9:00,
    and then back down (to 39x17) for 6:00
    and the lowest (39x19) for 3:00
 

DAILY TOTAL: 1:15


Tue

BIKE 0:55
    15:00 warm up spin

    Intermediate set
    15 sec fast spinning/15 sec easy, 30/30, 45/45, 60/60 (5:00 total)

    3 x 7:30 w/2:30 recovery, hold your HR @75%
         #1 & 2 in "medium" gear, #3 in "hard" gear

    Alternate Set
    3 x 7:00 @84-88% w/3:00 recovery spin, all in "hard" gear

    Cool down spin to 1:05 total

RUN 0:40
    Run the entire time at a steady aerobic pace, keeping your HR at or under 65%.
    Use a quick leg turnover and keep your shoulders and head square, steady,
    and relaxed.

    From 15-30 minutes (16 min. total), throw in
    8 x 20 second strides w/1:40 recovery in between.
    Let your stride tempo increase to your pace for a timed mile, but stay relaxed.
    Your HR may rise during (and shortly after) the strides to 80+%, but you should
    continue to recover until your HR returns back under 65% again.

    Finish with at least a 10:00 cool down, bringing your HR gradually down to 50%.
 

DAILY TOTAL: 1:35
WEEK-TO-DATE: 2:50


Wed

SWIM 0:45
     WARM UP
     300 Swim - 100 Kick - 200 Pull
     4 x 75 (25 right arm only / 25 left arm only / 25 Swim) w/10 sec rest after each

     MAIN SET
     2 x 600 Swim, alternate (50 @70% / 25 @84-88%)
     (Alternate Set: 2 x 450)

     COOL DOWN
     300 easy swim

BIKE 0:50
    15:00 warm up spin - use " gearing pyramid "
 
    4 x Variable Gearing (VG) Set :
        (2:00 in middle gear, 1:30 easy gear, 2:30 hard gear) w/30 sec recovery

    Spin easy @60-65% to 0:55 total
 

DAILY TOTAL: 1:35
WEEK-TO-DATE: 4:25

Thur

SWIM 0:45
    WARM UP
        400 Swim - 200 Kick - 200 Pull

    MAIN SET
        8 x 150 w/15 sec recovery, @ slightly elevated HR (75%)
        - record your average time for these, using your stopwatch
            to record each repeat if you can

    COOL DOWN
        300 easy swim

RUN 0:40
    15:00 warmup jog, keeping your HR under 70%

    2 x 6:00 w/2:00 recovery
        #1 moderate @65-70%
        #2 comfortably fast, @70-75%

    Alternate Track Set
    Do this instead of the above only if you feel ready for some high intensity work!
        2 sets of the following:
            (1600m / 6:30) @75-80%; (400m / 2:00) recovery
            (800m / 3:15) @84-88%; (400m / 2:00) recovery
            (400m / 1:30) @88+% (400m / 2:00) recovery

    Cool down completely, getting your HR below 60% by the end

DAILY TOTAL: 1:25
WEEK-TO-DATE: 5:50


Fri

Complete recovery day



Sat
BIKE 1:45
 
WARM UP
20:00 gearing pyramid, getting into it slowly:
-- 3:00 increasing to 60%; 4:00 up to 65%; 6:00 up to 70%; 7:00 @75%
 
DRILLS
3 x 4:30 VG Set w/30 sec rest in between
-- each VG Set should be as follows, 3 x through:
40 sec in medium gear, @100 rpm;
20 sec in easy gear, @110-115 rpm;
30 sec in hard gear, @90 rpm
 
MAIN SET
 
Straight (6.2mi / 10km / 20:00) time trial @75% intensity
It should be relatively easy to hold your HR right at this intensity level, holding your cadence at roughly 90 rpm throughout.
 
3 x (1.0mi / 1.5 km / 3:00) @84% w/30 sec recovery after each
 
Repeat the (6.2mi / 10km / 20:00) time trial @75% intensity
After the moderately hard speed set your body will likely be "shocked" into a higher HR with the higher levels of lactate, due to the higher amount of oxygen required to process this waste product. Be sure to hold your HR UNDER 75% on this second effort -- this will help demonstrate the adjustments that your body makes when you push it harder in the midst of a longer aerobic effort.
 
3 x (1.0mi / 1.5 km / 3:00) @84% w/30 sec recovery after each
This will simulate a higher intensity finish to a longer effort.
 
COOL DOWN completely, gradually reducing your gearing (holding your cadence @90 rpm) until your HR is about 10 beats lower than the 60% intensity level -- continue pedaling at a reduced cadence (80-85 rpm) until your HR is closer to 50%.
DAILY TOTAL: 1:45
WEEK-TO-DATE: 7:35


Sun
RUN 1:10
Get your HR intensity up to 70% gradually, then hold it there for the first 40:00. Then include the following:
3 x 3:00 @75% (80-85 SPM) w/7:00 @70% after each
Cool down a bit after your run, but you should complete your cool down by cycling immediately after your run:
 
BIKE 0:40
Hold your HR near 75% during the transition from running to cycling; you should be experiencing some familiar "heaviness" as the blood concentration changes to different areas of your large leg muscles.
 
Continue spinning, holding your cadence @90 rpm; cool down the last 10:00, allowing your HR to gradually come back down below 60%, and closer to 50%, by the end...Great week!
 
DAILY TOTAL: 1:50
WEEK-TO-DATE: 9:25