OpenTri Training Plan for 70.3 Races
Week 19


Swim 2:30 - Bike 8:40 - Run 4:15 - Total: 15:25


Monday

Complete day off...


Tuesday

SWIM 0:45
    WARM UP
    400 Swim, 200 Kick, 200 Pull
    5 x 100 w/15 sec rest
    - #1 easy
    - #2 moderate (75%)
    - #3-5 fast (90%) and even paced

    MAIN SET
    20 x 50 @ steady race pace (85%) w/5 sec rest in between; hold times even

    COOL DOWN
    200 easy swim

BIKE 1:20
    WARM UP
    15:00 warm up spin, begin at an easy pace and slowly increase your intensity to 70%

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

    MAIN SET
    8 x 5:00 w/1:00 recovery - each 5:00 interval is to be (3:30 @75% - 1:30 @85%)
    - keep your Rpms at 90-95
    - you should not feel like you are forcing the cadence or the pace
    - keep your upper body relaxed.  If done outside, add in some hills.

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

DAILY TOTAL: 2:05


Wednesday

RUN 1:00
    10:00 gradual warmup, bringing your HR up to 70% by the end

    Drills:  6 x (20 sec strides w/1:40 easy jog after each)
    - work on turnover leg speed, 90-95 strides per minute
    - stay relaxed and light on your feet

    30:00 "tempo" run
    - hold an even rhythm and pace throughout @75% intensity
    - this run should not feel stressful at any point

    Cool down completely, reducing your HR under 60% by the end

BIKE 1:40
    20:00 warm up spin
    - start in an easy gear & follow a "gearing pyramid" by increasing by one gear
        after 2:00, 5:00, 9:00, & 14:00

    INTERMEDIATE SET
    3 sets of
        3 x (20 sec fast spinning / 20 sec recovery), continuous (2:00 total per set)
        1:00 recovery between the sets

    MAIN SET
    2 x 20:00 w/10:00 recovery spin @60% in between
    - #1 should be done right @80% intensity
    - #2 should increase to 88% toward the end

    Cool down completely, allowing your HR to return under 60% gradually
 

    2 sets of the following:
    12:30 @70% w/2:30 recovery @60%, straight into
    7:30 @75% w/2:30 recovery @60%, finishing with
    - no additional rest in between sets

    Cool down completely
 

DAILY TOTAL: 2:40

WEEK-TO-DATE: 4:45


Thursday

SWIM 1:00
    WARM UP
    600 Swim
    4 x 125 - done as (50 Kick - 75 Swim) - w/15 sec rest

    MAIN SET
    8 x 150 - done as (75 moderate @75% - 75 fast @85%) w/20 sec recovery
    800 Pull (using paddles ok) @70-75%; evenly paced and even stroke count. Stretch out

    COOL DOWN
    3 x 100, bringing your HR back down slowly

RUN 1:15
This is designed to be done at a track; if you need to run out on the road instead, just substitute the times indicated to guide you through the session.

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

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

    MAIN SET
    3 x 2400 (6 laps, or 10:00) @80-85% w/400 (1 lap, or 2:00) recovery jog after each
    - keep your pace steady and HR in control
    - DON’T go above 85%!

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

DAILY TOTAL: 2:15

WEEK-TO-DATE: 7:00


Friday

SWIM 0:45
    WARM UP
    2 x (100 Swim - 100 Kick - 100 Pull), continuous

    MAIN SET
    15 x 100 @75% w/10 sec after each; hold an even effort throughout set

    COOL DOWN
    8 x 50 IM order (fly, back, breast, free) w/15s easy recovery

BIKE 0:40
    This is designed to be just an easy spin, either outdoors or inside on your trainer.
    The idea is to definitely keep your HR under 75% throughout, preferably holding it
    right at 70%.  If you run into any hills outside, just gear way down and spin easy all
    the way through it.
 

DAILY TOTAL: 1:25

WEEK-TO-DATE: 8:25


Saturday
BIKE 4:15
These rides are the perfect time to experiment with different fueling options, whether they be different products or different intervals between taking in your calories. Try to work out all the glitches and nail down what works best for you so you go into your race with the utmost confidence.
 
DAILY TOTAL: 4:15
WEEK-TO-DATE: 12:40

Sunday
RUN 1:15
After 15:00 of warming up, settle into a pace between 65-75%. Be consistent and be sure to leave some energy for the rest of the workout. At 45min, bump up the intensity to 80% for the last 30 minutes.
 
BIKE 0:45
Immediately after the run @ 75%. Quick transitions at both ends of the ride.
 
RUN 0:45
Get into your pace right away at 70-75% and hold it there for the first 15 minutes, then bump it up to 80-85% for 15 minutes before warming down the final 15 minutes.
DAILY TOTAL: 2:45
WEEK-TO-DATE: 15:25