OpenTri Training Plan for 70.3 Races
Week 16


Swim 2:30 - Bike 7:00 - Run 4:50 - Total: 14:20


Monday

Complete day off -- relax and enjoy!


Tuesday

SWIM 0:45
    WARM UP
    2 x 200 Free
    4 x 100 Kick
    2 x 200 IM
    4 x 100 Pull, all w/10 sec rest after each repeat

    MAIN SET
    800 Loco Swim
    - 1 lap easy/1 lap hard, 2 easy/2 hard, 3/3, 4/4 & back down to 1

    COOL DOWN
    300 Swim, concentrate on holding good form

BIKE 1:20

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

    INTERMEDIATE SET
    4 x 15 sec fast spinning @110+ rpm cadence w/45 sec recovery after each

    MAIN SET
    2 sets of
    (3 x 4:00 @90-95% w/2:00 @60% after each) w/ an extra 10:00 between sets

    Choose a hard gear (large chain ring and small cog) such that your cadence is
    close to 85 rpm.  You can also establish a distance to substitute for 4:00 of riding
    -- 1.4 miles, more or less -- and record your times for future comparison.  Also,
    during the last several minutes of the 10:00 break you should gradually increase
    your effort so you are near 75% when you begin the second set.

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

DAILY TOTAL: 2:05


Wednesday

RUN 1:00
    20:00 gradual warmup, bringing your HR up to 70% by the end

    30:00 "tempo" run
    - holding an even rhythm and pace throughout
    - @75% intensity

    This run should not feel stressful at any point -- the intensity should remain
    under control and the effort should stay minimal, holding your HR right at
    75% throughout.

    Drills: 4 x (20 sec relaxed bursts w/1:40 easy jog after each)
    - Work on turnover leg speed, 90-95 strides per minute
    - Stay relaxed and light on your feet

    Cool down to 1:00 total

BIKE 1:15
    15:00 warm up spin, gradually bringing your HR up to 70%

    Progressive efforts w/2:00 recovery @60% after each:
    10:00 @70%,
    8:00 @75%,
    6:00 @80%

    8 x 30 sec efforts @90% in a hard gear (large chain ring, small rear cog)
        w/2:00 recovery spin in easy gear @60% after each

    Cool down completely, bringing your HR back down to 50% by the end
 

DAILY TOTAL: 2:15

WEEK-TO-DATE: 4:20


Thursday

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

    MAIN SET
    8 x (150 fast / 100 moderate) w/20 sec recovery

    1200 straight swim - record your time for future reference

    COOL DOWN
    8 x (25 Swim / 25 Kick) w/10 sec rest after each 50

RUN 1:15
    WARM UP
    20:00 jog, progressing gradually to 75% intensity

    INTERMEDIATE SET
    6 x 20 sec "run-ups" w/40 sec recovery after each

    MAIN SET
    5 x 600m (1 laps, or 2:30) @90% w/400m (1 lap, or 2:00) recovery jog after each

    Cool down at least 15:00, until your HR is back near 50%
 

DAILY TOTAL: 2:15

WEEK-TO-DATE: 6:35


Friday

SWIM 0:45
    WARM UP
    4 x (100 Swim - 50 Kick - 50 Pull)
    - descend the sets as you get warmed up

    8 x (50 Build Up / 25 moderate) w/15 sec rest

    MAIN SET
    20 x 50
    - alternate as follows:
        3 at race pace w/10 sec rest after each,
        2 at moderate pace w/20 sec rest after each

    COOL DOWN
    200 Swim
 

DAILY TOTAL: 0:45

WEEK-TO-DATE: 7:20


Saturday
BIKE 3:25
Rides of this duration should definitely be done outside, and you should begin to develop a fueling strategy that you can become confident with later on in the summer. If necessary, feel free to break this ride up into more than one "loop", with each ending at your own personal "aid station".

If you're stuck inside due to bad weather, you can either switch this ride with tomorrow's run, or do the following indoor alternative:

WARM UP
20:00 easy spin @90-95rpm, gradually raising your HR to 65%
DRILLS
3 x 4:30 Isolated Leg Training w/30 sec recovery after each
-- each one should be done as 6 x (30 sec one leg / 15 sec transition)
Aerobic "Bulk" Set:
2 x (11.2mi / 18km / 33:00) @70-75% w/2:00 @60-70% 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 faster spinning (110+ rpm) w/40 sec recovery spinning (90 rpm) after each - continuous
MAIN SET
3 x (3.1mi / 5km / 8:30) @84-92% w/6:30 easy spinning @90rpm / 60-70% in between
COOL DOWN
Continue spinning at least 15:00 @90rpm, bringing your HR back under 60%, then 50% for at least 5:00 before finishing.
(Total time is just under 3:00)
 
RUN 0:50
Put in a fast transition and get on the road right away. Your HR should be elevated above 75% quickly -- just keep it below 85%. Hold it in this range for the first 30:00, then cool down completely by the end.
DAILY TOTAL: 4:15
WEEK-TO-DATE: 11:35

Sunday
RUN 1:45
This run is broken into shorter tempo runs to help you develop a sense of pace for a longer run. Concentrate on holding proper running form throughout -- efficiency is key!
20:00 easy jog, bringing your HR up to 70% by the end
3 x 20:00 steady tempo run @75% w/5:00 @60-70% after each
Continue jogging @60% or below through to the end
 
BIKE 1:00
Immediately after the run, if possible.
Total recovery spin holding your intensity below 65% & @90-95rpm
DAILY TOTAL: 2:45
WEEK-TO-DATE: 14:20