OpenTri Training Plan for 70.3 Races
Week 18


Swim 3:00 - Bike 8:20 - Run 4:25 - Total: 15:45


Monday

Complete recovery day


Tuesday

SWIM 0:45
    WARM UP
    400 Swim
    12 x 75 w/10, each one is (25 build up/ 25 easy/25 fast)

    MAIN SET
    1000 "Loco"
    - 1 lap easy, 1 lap fast, 2-2, 3-3, 4-4; and back down:
        4 laps easy, 4 laps fast, 3-3, 2-2, 1-1
    - fast laps should be under control @85%

    COOL DOWN
    400 Pull @70-75%; work on even stroke count and perfect mechanics. Stay relaxed.

BIKE 1:10
    WARM UP
    15:00 warmup spin, gradually increase HR to 70%

    MAIN SET
    10 x 3:30 @75-85% w/30 sec recovery
        #1-5 @75%
        #6
-
10 allow HR to increase to 85%

    - you should be pretty tired by the end, but not completely wiped out

    COOL DOWN
    Cool down completely, allowing your HR to get back below 50% before stopping
 

DAILY TOTAL: 1:55


Wednesday

RUN 0:55
    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

    15:00 gradual warmup, bringing your HR up to 70% by the end
    6 x (20 sec strides w/1:40 easy jog after each)
    - stay relaxed and light on your feet.  Go straight into:

    20:00 "tempo" run @75% intensity
    - hold an even rhythm and pace throughout

    Jog easy to the end, letting HR to come down and legs recover.

BIKE 1:30
    20:00 warm up spin
    - begin in an easy gear for 2:00, then increase by one gear for 3:00, 4:00, 5:00, and 6:00
    - bring the intensity up to 75% by the end

    3 x 17:30 @75% w/2:30 recovery spinning @60% after each
    - it’s ok to substitute a standard distance (i.e. 5 miles) in place of the time interval

    Cool down completely, spinning @50-60% to flush out your legs nicely by the end
 

DAILY TOTAL: 2:25

WEEK-TO-DATE: 4:20


Thursday

SWIM 1:00
    WARM UP
    200 Swim - 200 Kick - 200 Pull - 200 Swim
    - second Swim should be faster than the first

    MAIN SET
    4 x 300 Swim @75-80% w/20 sec hold times and effort even, keep stroke stretched out
    4 x 300 Pull (ok to use hand paddles) @75-80%

    COOL DOWN
    300 continuous swimming, bringing your HR back down slowly

RUN 1:10
This is designed to be done at the track, but you can follow the instructions on the road if necessary.

    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
    16 x 400 (1 lap, or 1:30) @75-85% w/100 (or 30 sec) easy
    - rather than a typical set of 400s, these should be done at marathon pace, making sure you
        keep the rest interval consistent in order to help build strength and staying power
    - it’s a good idea to switch direction after each set of 4 to help balance your form (and help
        you keep count!)
    - hold a steady pace throughout and find a sustainable rhythm that you could carry through
        a race of a half marathon or longer

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

 

DAILY TOTAL: 2:10

WEEK-TO-DATE: 6:30


Friday

SWIM 0:45
    WARM UP
    2 sets of the following:
        200 Swim
        3 x 50 Kick w/10 sec rest, descend 1-3
        2 x 100 Pull w/10s rest: #1 easy, #2 hard

    MAIN SET
    3 x 500 Swim w/30 sec rest
    - #1 moderate (75-80%)
    - #2 mod-hard (85-90%)
    - #3 hard (90+%)

    COOL DOWN
    6 x 50 on 1:00 - nice, easy recovery

BIKE 1:10
    20:00 warm up spin, gradually bringing your HR up to 70%

    3 x 3:00 Variable Gearing Sets
    - allowing your HR to rise to 75% - staying relaxed
    - each set consists of:
        1:00 in moderate gear, @90-95 rpm
        1:20 in hard gear, @80-85 rpm
        40 sec in easy gear, @105-110 rpm

    straight into:
    10:00 steady time trial @75% intensity (moderate pace)

    8 x 20 sec fast spinning (cadence ~120 rpm) w/1:40 in between (~90 rpm)

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

DAILY TOTAL: 1:55

WEEK-TO-DATE: 8:25


Saturday
 
SWIM 0:30
This can be put in either first thing in the day -- to simulate the order in a triathlon -- or last in the day, to enable a more complete recovery. And, if you're completely shot, you can also skip this entirely.
800 warmup swim, gradually getting your HR from 60-70%
If you're doing this workout last, then reverse the intensities
(80-75-70-65%)
400 @65% - 300 @70% - 200 @75% - 100 @80%
 
BIKE 3:30
Get psyched, be prepared, bring along enough spare tires, and test out your fueling strategies here. I've always found it more realistic and manageable (though mentally challenging) to break this kind of ride into multiple loops, with each one ending back at the house, to help simulate an aid station -- more like the "turnaround point"!

If the weather is awful today, then feel free to switch the Saturday and Sunday schedules. Get out there and enjoy!

 
RUN 0:50
Remember, the duration is really what counts, and you're all teaching your bodies what they will need to do to keep going and going...
Again here, plan to have substantial aid available before and during this effort. You're likely dehydrated after your ride (it's much harder to gauge how thirsty you are on the bike), and you'll benefit from your run much more if you approach it slowly and gradually.
Keep going!
DAILY TOTAL: 4:50
WEEK-TO-DATE: 13:15

Sunday
 
RUN 1:00
I've found it easiest here to break this into 30 minute segments, preferably as loops that begin and end at the house. Keep your HR below 70% throughout, which after yesterday shouldn't be too tough...
 
BIKE 1:00
This can be done on the road for the sake of more scenery, though the intensity (hold it under 70% here as well) will be easier to control indoors.

If you're inside, break it up as follows:

3 aerobic intervals @60-70% intensity w/3:00 recovery after each:
- #1 (8.4mi / 13km / 22:00)
- #2 (5.6mi / 9km / 17:00)
- #3 (2.8mi / 5km / 9:00)
 
RUN 0:30
Then it's back outside for your final "victory lap"!
DAILY TOTAL: 2:30
WEEK-TO-DATE: 15:45