OpenTri Training Plan for 70.3 Races
Week 15


Swim 2:30 - Bike 7:05 - Run 4:35 -- Total: 14:10


Monday

Complete day off -- relax, recuperate, and get ready for some big summertime training! 


Tuesday

SWIM 0:45
    WARM UP
    400 Swim, straight into
    8 x 50 w/10 sec rest after each
    - descend the efforts from 60% on #1 to 85% on #4, repeat for #5 through 8

    MAIN SET
    12 x 100 w/10 sec rest after each
    - work on even pacing and minimizing strokes/length
    - record your average pace per 100

    COOL DOWN
    8 x 75 w/15 sec rest after each
    - each one is (25 fly / 25 back / 25 breast)
    - relax and stretch out the different muscle groups involved with each stroke

BIKE 1:15
Though Tuesday’s ride is usually very high intensity, this week we will pull back a bit, focusing instead on riding in the controlled 75% "aerobic" range.  You should notice that your speed at this lower intensity level is considerably higher than it was (at the same intensity level) a few months ago.

    20:00 warm up spin
    - begin at an easy pace and slowly increase your intensity to 70%

    MAIN SET
    3 x 12:00 @75% intensity w/3:00 @60% recovery intensity after each;
    - hold your cadence at 90+ rpms and work on a smooth pedal stroke

    Cool down completely, gradually easing your gearing and reducing your HR to 50%
 

                                                          DAILY TOTAL: 2:00


Wednesday

RUN 0:55
    This effort is designed to be total recovery, below 70%, very similar to your
    long Sunday runs.  Concentrate on holding relaxed, perfect form throughout.

BIKE 1:20
If you’re riding outside today, focus on keeping your HR intensity very low throughout your ride.  The primary purpose today is to aid in recovery by allowing fresh blood to circulate through your body without building up significant amounts of lactate.

    20:00 easy spinning - use a gearing pyramid to get into it gradually

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

    3 x 6:00 Variable Gearing Set w/1:00 recovery after each
    - each repeat is performed as:
    - 2:00 in "middle" gear @65-70%;
    - 1:30 in "easy" gear @60-65%;
    - 2:30 @ "hard" gear @75%

    2 x 10:00 @75% w/2:00 recovery spinning @50-60% after each

    Cool down completely
 

                                                          DAILY TOTAL: 2:15

                                                       WEEK-TO-DATE: 4:15


Thursday

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

    MAIN SET
    4 x 300 w/20 sec rest after each
    - swim at a relaxed intensity, locking into a long-distance, "open water" pace

    12 x 75 Pull (using paddles is ok) w/20 sec rest after each
    - each 75 should be (25 fast - 25 easy - 25 fast)

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

RUN 1:05
    15:00 warm up jog
    - monitor your HR & allow the intensity to rise gradually to 75%

    MAIN SET
    400m (1 lap) recovery after each of the following:
    - 2400m (6 laps) @75% - stay in control of the intensity the entire way
    - 1600m (4 laps) @80-85% - should be at a steady Marathon/10K pace
    - 2 x 800 (2 laps) @85-90% - should be near 5K pace

    Cool down completely, jogging steadily (not walking) until your HR is back near 50%
 

                                                          DAILY TOTAL: 2:05

                                                       WEEK-TO-DATE: 6:20


Friday

SWIM 0:45
    5 x (50 Swim - 50 Kick - 50 Pull) - continuous
    - speed up the set as you progress

    1 x 1200 straight
    - swim efficiently, keeping your stroke count even throughout
    - record your time for future reference

    250 recovery swim
 

                                                          DAILY TOTAL: 0:45

                                                       WEEK-TO-DATE: 7:05


Saturday 
BIKE 3:45
Get outside if the weather permits. If you need to be inside, follow this indoor alternative (about 2:40-2:50 total):
WARM UP
20:00 easy spin @90-95rpm, gradually raising your HR to 65%
DRILLS
3 x 3:00 Isolated Leg Training w/30 sec recovery after each
Aerobic Intervals:
Each of these intervals is equal to 1/10th of the Ironman -- this is a great mechanism for learning how to maintain a steady, sustainable pace.
2 x (11.2mi / 33:00) @75% w/3:00 @60-70% recovery in between
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 faster spinning (110+ rpm) w/40 sec recovery spinning (90 rpm) after each - continuous
MAIN SET
Similar to Tuesday's ride, focus on getting your HR intensity within the desired range and holding it for the entire interval.
3 x (5km / 9:00) @84% w/6:00 easy spinning @90rpm / 60-70% in between
COOL DOWN
Continue spinning @90rpm @75% for at least 20:00, then bring your HR back under 60%, then 50% before finishing.
 
RUN 0:45
This should be done very soon after your ride. This is lower intensity than usual -- keep your HR under 75% the entire time, bringing it down under 60% by the end.
DAILY TOTAL: 4:30
WEEK-TO-DATE: 11:35

Sunday
RUN 1:50
This run is to be done on the open road -- follow the intensity guidelines carefully and maintain good form throughout.
20:00 easy jog, bringing your HR up to 70% by the end
Steady 1:20 @75% -- this can be broken into 2 x 40:00 segments with a quick "aid station" break in between. In the future, when these runs get substantially over 2:00, we'll be planning in these stops to keep you hydrated and to help you train your body to take in fuel during exercise.
Continue jogging @60% or below through to the end
 
BIKE 0:45
-- Immediately after the run, if possible (on the road or indoors).
Total recovery spin holding your intensity below 65% & @90-95rpm
DAILY TOTAL: 2:35
WEEK-TO-DATE: 14:10