OpenTri Training Plan for 70.3 Races
Week 8


Swim 2:30 - Bike 5:45 - Run 3:35 - Total: 11:50

 



Mon

SWIM 0:45
    WARM UP
    Pyramid: 100 - 200 - 300 - 300 - 200 - 100 -- all Swim
    - begin with very easy effort and increase intensity through the set
    -- the last 100 should be hard

    MAIN SET
    This set is designed to help you develop a faster pace in the water,
    without tearing your body down:
    2 sets of:
        8 x 50 w/10 sec rest after each
        - hard, evenly paced efforts (85% or higher)
        take an extra 100 easy after each set

    COOL DOWN
    3 x 100 easy swim, continuous

BIKE 0:40
    The purpose of this ride is to incorporate some active recovery into your week.
    If you’re tired and in need of some complete recovery, then this is a good
    workout to skip; also, if you are pedaling on your trainer indoors you can shorten
    the time to about 30:00 & still achieve the desired recovery benefit.
 

DAILY TOTAL: 1:25



Tue

BIKE 1:10
    15:00 warm up spin
    - 5:00 in easy gear, 5:00 in moderate gear, 5:00 in moderately hard gear

    Intermediate set
    6 x 15 sec build to a sprint (110-120 rpm) w/45 sec easy spin after each
    - spin easy a couple minutes
    - begin the main set at 25:00 mark

    Main Set
    8 x 4:00 @84-88% intensity w/30 sec recovery after each
    - It will definitely take 1-2 repeats to get your HR up into that range...be patient
    & approach the set with a focus on proper pacing
    - Perform each one as follows:

    Cool down completely, slowly bringing your HR back down
    - keep spinning until your HR is back near the 50% level

RUN 0:40
    Approach this tempo run with a long, low intensity warm up, but then during
    the "bursts" be sure to concentrate on quickening your stride rate up into the
    90-95 spm range.  Make sure you cool down completely to keep you in good
    shape for the remainder of the week.

    Warm up gradually, taking 15:00 to get up to 75%

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

    Maintain good running form through the remainder of the time,
    gradually letting your HR return below 60%
 

DAILY TOTAL: 1:50

WEEK-TO-DATE: 3:15



Wed

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

    MAIN SET
    2 x 800 Loco Swims w/2:00 rest in between
    - an 800 Loco swim is identical to a 1,000 Loco, except that you only do
        a total of 2 x 100 at the top
    - this is an excellent set for wearing your Zoomers, or to Pull with paddles if you want

    COOL DOWN
    6 x 50 complete recovery w/10 sec rest
    - let your intensity come down to under 60%

BIKE 0:50
    15:00 warm up spin - gradually bring your HR up to 60% by the end

    Aerobic Intervals
    12 x 1:45 @75% w/15 sec recovery spin @60% after each
    - this will feel like one long aerobic stretch to your muscles, but you should be
        able to remain fresh throughout

    Cool down completely, bringing your HR gradually back down to 60%
 

DAILY TOTAL: 1:35

WEEK-TO-DATE: 4:50


Thur

SWIM 1:00
    WARM UP
    300 Swim
    2 x 150 Pull w/10 sec rest
    - do each one as (50 easy - 50 moderate - 50 hard)
    6 x 50 Swim w/10 sec rest
    - descend from #1 (easy) to #6 (hard)

    MAIN SET
    This longer set is designed to build your aerobic strength over a longer swim;
    the rest intervals will help you maintain proper form without providing too much
    recovery.  Make sure to keep your stroke count even throughout the set, even
    as the intensity gets higher.

    5 x 400 w/30 sec easy after each
    #1-3 @75%
    #4
, 5 @80-84%

    (I realize that you can't watch your HR as closely when you're swimming --
    just keep a sense of your exertion level and make sure to pace yourself carefully.)

    COOL DOWN
    4 x 50 w/10, continuous cool down to complete recovery

RUN 1:10
    This is a moderately hard "aerobic interval" workout designed to help
    you build endurance while teaching your legs to increase their turnover
    rate (strides per minute).

    20:00 warm up, brining your HR slowly up to 75% by the end (not too quickly!)

    Main Set - at the track:
    4 x 1600m @85% w/400m @60% (keep jogging!) after each
    - this is similar to the intensity that you will experience during a 10km or 1/2 marathon

    Cool down completely to 50% by the end
 

DAILY TOTAL: 2:10

WEEK-TO-DATE: 7:00



Fri

Complete recovery day



Sat

BIKE 2:00
WARM UP
20:00 gearing pyramid
-- 2:00, 3, 4, 5, & 6:00 intervals, increasing your gearing by one
and increasing your intensity gradually to 75%
 
DRILLS (30:00 total)
4 x 3:00 ILT w/30 sec recovery after each
-- each repeat should be
3 x (20 sec one leg / 10 sec transition / 20 sec other leg / 10 sec transition);
-- straight into
4 x 3:00 VG Sets w/ 30 sec recovery spin after each.
Each VG Set done as follows, 2 x through:
40 sec in a moderate gear @90-95rpm;
20 sec easy gear @110+rpm;
30 sec hard gear @85 rpm
 
MAIN SET
These are descending aerobic intervals. Record your times, average heart rate, and speed (if possible) for each of these & compare them to previous similar sets
(11.2mi / 18km / 32:00) @75% - 3:00 recovery spin @60-65%
(9.3mi / 15km / 27:00) @75% - 3:00 recovery spin @60-65%
(9.3mi / 10km / 18:00) @84% -- NOTE HIGHER INTENSITY! - 2:00 recovery
(6.2mi / 5km / 9:00) @84% -- Finish strong!
 
COOL DOWN
Continue spinning, gradually reducing the intensity to 60% and below.
 
RUN 0:30
Right after cycling if possible. Get right into 75% effort and hold until the final 10:00. Use the final 10:00 to gradually allow your HR to drop to 50-60% by the end.
DAILY TOTAL: 2:30
WEEK-TO-DATE: 9:30

Sun
RUN 1:15
WARM UP
 
15:00 jog, gradually increase your HR to 70% the last several minutes
INTERMEDIATE SET
6 x 30 sec build up to 90% (relaxed speed) w/60 sec @60-70% after each
-- if at a track, build up the straights and jog the curves
-- make sure legs feel loosened up.
 
Your HR should now be settled in near 75% and ready for the balance of your run -- hold that intensity through the end, allowing about 5-10min for cooling down.
 
 
BIKE 1:05
Begin this low intensity spin immediately afterwards, beginning @75% for 30:00, slowly reducing your gearing to hold a 90 rpm as you bring the intensity down to
70% for 20:00, then
65% for 10:00, finishing with
60% and below for the final 5:00.
DAILY TOTAL: 2:20
WEEK-TO-DATE: 11:50