OpenTri Training Plan for 70.3 Races
Week 7


Swim 2:30 - Bike 5:15 - Run 3:05 - Total: 10:50

 



Mon

SWIM 0:45
    WARM UP
    400 Swim
    6 x 100 w/10 sec between each
        odds: 25 Kick, 25 right arm only, 25 left arm only, 25 swim
        evens: 100 IM (25 fly, 25 back, 25 breast, 25 free)

     MAIN SET
     8 x 150 - your speed & effort should increase as the rest increases
        #1 & 2: @75% w/15 sec rest after each;
        #3 & 4: @80% w/20 sec;
        #5 & 6: @85% w/25 sec;
        #7 & 8: @85+% w/30 sec

     COOL DOWN
     300 easy swim, continuous

BIKE 0:40
    Keep your HR below 70% throughout this recovery spin.
    Use your small chain ring exclusively and keep your cadence
        between 90-100 rpm.
    Your legs should feel rejuvenated when you’re through and your
        body will be better prepared for the rest of the week.
 

DAILY TOTAL: 1:25



Tue

BIKE 0:50
    Stay in lower gears today, using the small chain ring exclusively.  Your pedal cadence
    will have to be higher to compensate & to bring your HR up to the desired levels
    -- Concentrate on keeping your toes relaxed inside your cleats and your pedal stroke
    smooth throughout each pedal cycle.

    20:00 warm up spin, gradually bringing your HR up to 75%
    - you should be spinning greater than 100 rpm during the final 5-7:00

    10 x 20 sec fast spinning (cadence up around 120 rpm) w/1:40 in between (~90 rpm)
    - let your HR get between 80-84% during this high-cadence spinning

    Continue spinning at roughly 100 rpm for the balance of the session,
        cooling down gradually the final 5:00 until your HR is around 50%

RUN 0:45
    This has become known as "Tuesday’s tempo run".  The primary purpose is to add some
    slightly higher intensity work (75% during the Pre-Season, up near 80-85% as we near the
    Competitive Season).  Concentrate on maintaining fast, fluid turnover -- but not short &
    choppy.  Your stride should resemble a "marathoner’s gait", with reduced stride lengths
    and a relaxed body position: hold your head steady, minimize your arm swing
    (6-10" of total travel), and keep your arms held at hip level without crossing over your body.

    Warm up gradually, taking 20:00 to get up to 75%

    8 x 20 sec using increased foot speed, w/1:40 recovery after each "burst"

    Finish by gradually letting your HR return to 60%
 

DAILY TOTAL: 1:35

WEEK-TO-DATE: 3:00



Wed

SWIM 0:45
    WARM UP
    400 easy swim, gradually picking up the intensity

    MAIN SET
    1000 Loco Swim

    5 x 100 @80-85% w/10 sec rest - hold a steady pace throughout

    (ALTERNATE SET: 800 Loco Swim, 4 x 100 w/10)

    COOL DOWN
    200 easy swim, bringing your HR back down gradually

BIKE 1:00
    15:00 gearing pyramid warm up, as follows:
    - 2:00 @ very easy gear, then
    - 3:00 slightly harder (HR up to 60%),
    - 4:00 w/HR at 65-70%,
    - 6:00 w/ HR @70-75%,

    3 x 7:30 @75% w/ 2:30 recovery @60% after each
    - #1 & 3: spin @ 90-95 rpm in aero’ position
    - #2: spin @80-85 rpm sitting upright in climbing position
    - you’ll have to be in a harder gear to have it feel as difficult as it does
        when you’re climbing outside

    (Alternate high intensity set: 3 x 7:00 @84% w/3:00 recovery @60% - all aero')

    Cool down completely, gradually reducing your gearing & cadence gradually
 

DAILY TOTAL: 1:45

WEEK-TO-DATE: 4:45


Thur

SWIM 1:00
    WARM UP
    600 easy swim, gradually building intensity

    MAIN SET
    2 sets of:
        400 straight, hold HR around 75% - 30 sec rest after, straight into
        4 x 100 w/15 sec rest, HR up to 80-85%, straight into
        8 x 50 w/10 sec rest, HR above 85% - extra 1:00 recovery between each set 

    (ALTERNATE SET: 800 Loco, 4 x 200 (150 Swim - 50 Choice))

    COOL DOWN
    200 easy swim

RUN 0:50
    This can be performed either at the track or on the road:

    15:00 warm up jog, gradually getting your HR from 50% to 70% by the end

    Intermediate set:
    2 laps, running run-ups on the straightaways
    (if you're out on the road, do 4 x (20 sec fast / 40 sec easy))

    This set is designed to build power when you're fatigued -- hold good form
    throughout, especially when running hard.
    2 sets of:
        (1200m / 5:00) @84-88%, (200m / 1:00) recovery jog @75%
        - straight into:
        (400m / 1:30) @88+%, (600m / 3:00) recovery jog @60-70%
        - no additional rest between sets

    Cool down completely -- keep jogging until your HR is below 60%, then
    walk until it is below 50% before stopping
 

DAILY TOTAL: 1:50

WEEK-TO-DATE: 6:35


Fri

Complete recovery day.


Sat
BIKE 2:00
WARM UP
20:00 warm up spin, using a gearing pyramid to get into it slowly.
Aerobic Set:
This is designed to add some aerobic "bulk" to today's session -- do it at the suggested intensities, and get ready for the main set.
2 x (6.2mi / 10km / 17:00) @75% w/3:00 recovery spin @60% after each
Intermediate Set:
During this set your HR intensity should bridge the gap from 75% up to 84%, getting your body ready for some higher quality, high intensity work.
4 x 20 sec fast spinning (120 rpm) w/40 sec recovery spinning (90 rpm) after each - continuous
 
MAIN SET
This set is described in terms of time; if you have a CompuTrainer, or if your cyclometer is driven off your rear wheel, then you can substitute the distances (in parenthesis below) for the time. Be sure to record your times and average HR's for future comparisons.
3 x (8:30 / 3.1mi / 5km) time trial @84% w/2:30 recovery btwn 60-70%
 
COOL DOWN
Continuous spinning until your HR is back under 60%. Adjust your gearing such that your cadence remains at roughly 90 rpm through the end of the session. Good job!
DAILY TOTAL: 2:00
WEEK-TO-DATE: 8:35

Sun

RUN 1:30
This low-intensity aerobic work at the end of a tough week is very important to initiate the recovery process. Don't look at this as another opportunity to go beat your brains out -- we've done enough of that already! Keep your HR under 75%, avoid any big-time hills (save them for later!), and relax.
 
BIKE 0:45
Spin out after your run, flushing your legs out with fresh blood. The intensity level here should stay close to 60%, and you need to hydrate like crazy after your run to improve your body's recovery process. Drink up!
DAILY TOTAL: 2:15
WEEK-TO-DATE: 10:50