OpenTri Training Plan for 70.3 Races
Week 12

 
Swim 2:30 - Bike 6:55 - Run 3:35 -- Total: 13:00


Mon

 

Total Recovery Day

 


Tues

SWIM 0:45
    WARM UP
    200 Swim, just getting loose

    MAIN SET
    8 x 250 w/20 sec rest after each
    - use this to simulate a long open water swim; find a steady pace,
        minimize the number of strokes/length, and hold good form

    COOL DOWN
    6 x 50 easy swim w/10 sec rest

BIKE 1:10
    WARM UP
    Give yourself about 15:00 to get into it, letting your HR rise gradually to 65-70%

    INTERMEDIATE SET
    5 x 20 sec relaxed "bursts" of speed w/1:40 easy @100rpm after each

    MAIN SET
    You can substitute a pre-determined distance rather than the designated
    time interval to help you gauge your future progress. Focus on getting your
    HR into the suggested intensity zone and holding it there during these tough
    intervals.

    CompuTrainer users: Program a course that you can cover in the designated
    time period; you also might find it easier to achieve these higher HR intensities
    if you include some sections where the grade is slightly uphill, such as +0.4-0.7%.
    Just be careful not to overstress your knees!

    2 x 15:00 @84-92% w/10:00 easy spinning @60-70% in between

    COOL DOWN
    Continue spinning, bringing your HR down slowly until it's under 50% by the end
 

DAILY TOTAL: 1:55


Wed

RUN 0:50
    10:00 warmup jog, gradually bringing HR up to 70%

    20:00 @70-75%, then a few minutes of easy jogging

    6 x 20 sec strides w/1:40 easy jog after each
    - hold longer strides with fast leg turnover

    Finish with a cool down, gradually lowering the intensity level back to 60%

BIKE 1:25
    30:00 long warm up spin, beginning with an easy spin in a high gear
    - increase your gearing at 3:00, 7:00, 12:00, 18:00, and 25:00 marks

    Drills:
    3 x 4:30 Isolated Leg Training w/30 sec rest after each set:
        30 sec right leg only, 15 sec transition
    3 x 4:30 Variable Gearing Set w/30 sec rest after each
    - do this twice through for each set:
    (Reduce your gearing if necessary to keep the intensity below 75% throughout!)
        45 sec in medium gear @105 rpm,
        45 sec in easy gear @115 rpm,
        45 sec in harder gear @95 rpm

    20:00 steady aerobic effort @75%

    Cool down, getting your HR under 50% by the end
 

DAILY TOTAL: 2:15

WEEK-TO-DATE: 4:10


Thurs

SWIM 1:00
    WARM UP
    200 Swim - 200 Kick - 200 Pull

    MAIN SET
    4 sets of (4 x 50 w/10 sec rest - #1-3 fast, #4 recovery)
    - no additional rest between sets

    1200 straight swim - record your time for future reference

    COOL DOWN
    6 x 50 w/10 sec rest after each, to complete recovery

RUN 1:00

    15:00 warm up jog, progressing gradually & bringing your HR to 75% slowly

    Intermediate Set
    4 x "in & out" 200’s (use 45 seconds if you’re not at a track)

    Main Set
    9 x 500 (or 2:00) fast w/300 (or 1:00) easy jog @60% after each
    #1-3: 80-85% (a little slower than 10k speed)
    #4-6: 85-90% (right at 10k pace)
    #7-9: 90+% (closer to 5k pace)
    (A 500 on the track is just a complete 400m lap + an extra 100, or lap;
        the 300 recovery jog should just bring you back to the starting point)

    Cool down for at least 10:00, and don’t stop until your HR is back near 50%

DAILY TOTAL: 2:00

WEEK-TO-DATE: 6:10


Fri

SWIM 0:45
    WARM UP
    3 sets of (100 Swim - 100 Kick - 100 Pull) - continuous

    MAIN SET
    10 x 100 @60-65% w/10 sec rest
    odds: choice, evens: freestyle

    COOL DOWN
    400 Pull - concentrate on holding proper form

BIKE 1:05
    15:00 warm up spin
    - keep your cadence near 90 rpm throughout, increasing your gearing
        after 5:00 & 12:00

    Low intensity main set:
    3 x 8:00 @70% w/3:00 @ 60% recovery after each

    Cool down completely until your HR returns to near 50%
 

DAILY TOTAL: 1:50

WEEK-TO-DATE: 8:00


Sat
BIKE 2:45
 
WARM UP
20:00 warm up spin, using a gearing pyramid to get into it slowly.
 
DRILLS
3 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)
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 (11.2mi / 18km / 33:00) @75% with 3:00 @60-70% recovery
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
(6.2mi / 10km / 17:30) @80-85% w/ 3:30 recovery @60-70%
2 x (3.1mi / 5km / 8:30) @85% w/3:30 recovery @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: 2:45
WEEK-TO-DATE: 10:45

Sun
RUN 1:45
30:00 warmup, gradually raising your HR to 75% for the last 10:00
6 x 8:00 tempo run @80% w/2:00 recovery jog
Continue jogging, allowing your HR to come back down to 60% before stopping
 
BIKE 0:30
Get directly on your bike, pedaling with a cadence of 90-95rpm @65% or under throughout
DAILY TOTAL: 2:15
WEEK-TO-DATE: 13:00