OpenTri Training Plan for 70.3 Races
Week 14


Swim 2:30 - Bike 6:40 - Run 5:00 -- Total: 14:10


Monday

Day off -- relax and enjoy...


Tuesday

SWIM 0:45
    WARM UP
    Do the following twice through, continuous
    200 Swim
    2 x 100 Kick w/10 sec rest
    4 x 50 Pull w/10 sec rest

    MAIN SET
    12 x 100 on 2:00
    - perform as 4 sets of 3 repeats:
        #1 easy @70%
        #2
moderate @80%
        #3
fast @90+%

    COOL DOWN
    200 easy swim, continuous

BIKE 1:00
    Tuesday’s ride is the highest intensity cycling session of the week,
    so make sure you’re geared up for it!

    15:00 warm up spin,
        begin at an easy pace and slowly increase your intensity to 70%

    4 x 20 sec fast spinning @110+ rpm cadence w/40 sec recovery after each

    Main Set
    4 x 5:00 @90-95% w/2:00 easy spin @60% after each,
        with an extra 3:00 after #2
    (You can also establish a distance to substitute for 5:00 of riding --
        1.7 miles, more or less -- and record your times for future comparison)

    Cool down completely, allowing your HR to get back below 60% before stopping
 

                                                          DAILY TOTAL: 1:45


Wednesday

RUN 0:55
    Warm up gradually over the first 20:00, bringing your HR up gradually to 75%

    30:00 @ 70-75%; work on solid, relaxed form.
    - Keep shoulders relaxed and hold good posture

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

BIKE 1:20
    20:00 warm up spin
    - start in a very easy gear, spinning @95-100 rpm;
    - increase your gearing by one after 2:00, 5:00, 9:00, & 14:00

    3 x 4:30 Isolated Leg Training w/30 sec rest after each set:
        30 sec right leg only, 15 sec transition

    5 x 5:00 @75% intensity w/2:00 recovery spinning @60% after each

    Cool down completely until your HR returns to near 50%
 

                                                          DAILY TOTAL: 2:15

                                                       WEEK-TO-DATE: 4:00


Thursday

SWIM 1:00
    WARM UP
    200 Swim - 200 Kick - 200 Pull
    8 x 50 w/10 sec rest
    - let your HR intensity increase from 60% on #1 to 85-90% on #8

    MAIN SET
    6 x 300 w/30 sec rest after each
    - odds @75-80% intensity
    - evens @90+% intensity (race pace)
    - record your average time for the even numbered repeats

    COOL DOWN
    300 continuous swimming, allowing your HR to return to 60% by the end

RUN 1:05
    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)
    - your HR should be elevated slightly after this set, and your legs ready to move

    Main Set (jog one more easy lap before beginning this):
    400m recovery after each of the following:
    - 2000m @80-85% - get into it gradually, controlling the intensity
    - 1600m @85-90% - should be at 10K pace
    - 1200 right @90% - should be faster than 10K & near 5K pace
    - 800 @90-95% - faster than 5K goal pace

    Cool down for at least 15:00, and don’t stop until your HR is back near 50%
 

                                                          DAILY TOTAL: 2:05

                                                       WEEK-TO-DATE: 6:05


Friday

SWIM 0:45
    WARM UP
    500 Swim
    4 x 150, descend the efforts from 60% on #1 to 85% on #4

    MAIN SET
    20 x 50 w/10 sec recovery
    - odds FAST
    - evens recovery pace @60% intensity

    COOL DOWN
    500 Pull, continuous effort @75% - no hand paddles
 

                                                          DAILY TOTAL: 0:45

                                                       WEEK-TO-DATE: 6:50


Saturday
BIKE 3:30
This is far too long to be done indoors, and we suggest you perform this outside if at all possible. (If the weather is poor on Saturday, it's always fine to switch the Saturday ride/run with the Sunday run/ride. Keep the swim on Saturday in these cases.) Here is the indoor alternative if you're stuck in this situation:
WARM UP
20:00 easy spin @90-95rpm, gradually raising your HR to 65-70%
DRILLS
3 x 3:00 Isolated Leg Training w/30 sec recovery after each
Begin with some aerobic "bulk":
2 x (6.2mi / 10km / 18:30) @75% w/1:30 @60-65% after each
This drill will help recruit different types of muscle fibres
and act as an intermediate set as well:
4 x 4:30 Variable Gearing set w/30 sec recovery
-- every repeat should be as follows:
3 x thru the following:
40 sec in "medium" gear;
20 sec in "easy" gear;
30 sec in "hard" gear
MAIN SET
2 x 20:00 w/10:00 easy @90rpm / 60-70% after each
- #1 @75%
- #2 @84+%
COOL DOWN
Continue spinning @90rpm, bringing your HR back under 60%, then 50% before finishing.
 
RUN 0:50
This week we'll go straight outside and bump up the
intensity right away. Spend the first 5:00 @80-85%,
simulating the feeling of getting out of the transition area.
Then bring the intensity back down to 75% for the duration.
DAILY TOTAL: 4:20
WEEK-TO-DATE: 11:10

Sunday
RUN 2:10
Today's run should be done on the road, keeping in mind the basic structure of the workout.
4 x 20:00 @65-70% w/10:00 @75-80% in between
- alternate low intensity aerobic work with higher intensity sections
- hold your running cadence at 90+spm during faster periods
- concentrate on holding proper running form
Cool down @60-70% through to the end.
 
BIKE 0:50
-- Immediately after the run, if possible.
After 20:00 @70-75%, do the following drill to mix it up:
3 x 4:30 Variable Gearing Set w/30 sec recovery -- each one is as follows:
-- 3 x through:
-- 40 sec @90-95 rpm, 75% intensity;
-- 20 sec @100-105 rpm, 80% intensity;
-- 30 sec @80-85 rpm, 85% intensity
Bring your HR back down under 60% by the end
DAILY TOTAL: 3:00
WEEK-TO-DATE: 14:10