OpenTri Training Plan for 70.3 Races
Week 24


Swim 2:30 - Bike 7:45 - Run 4:35 - Total: 14:50


Monday

Complete day off....


Tuesday

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
    4 x 75 recovery w/15 sec rest after each -- kick the middle 25 of each 75

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
 

DAILY TOTAL: 2:25


Wednesday

RUN 1:15
    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)

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

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

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
    3 x 12:00 @75% w/6:00 recovery spinning @60% after each
    - keep your Rpms at 90-95
    - you should not feel like you are forcing the cadence or the pace,
        as when you do anaerobic intervals
    - keep your upper body relaxed

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

DAILY TOTAL: 2:35

WEEK-TO-DATE: 5:00


Thursday

SWIM 1:00
    WARM UP
    600 Swim

    MAIN SET
    2 sets of the following - 1:00 recovery between sets:
        300 @75% intensity - 30 sec rest
        3 x 100 @85% intensity w/10 sec after each
        300 @80% intensity - 30 sec rest
        6 x 50 @90% intensity w/10 sec after each

    COOL DOWN
    3 x 100 w/10 sec rest, bringing your HR back down slowly

RUN 1:05
This is designed to be done at the track, but you can follow the instructions on the road if necessary

    WARM UP
    10:00 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 at least 10:00, until your HR is back near 50%
 

DAILY TOTAL: 2:05

WEEK-TO-DATE: 7:05


Friday

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
    1000 Pull (using paddles is OK)
    - descend each 250 (each one faster than the previous) from 70% intensity
        to 90% for the final 250
    - try to hold your stroke count (strokes/length) even throughout the entire 1000

    COOL DOWN
    200 easy swim
 

DAILY TOTAL: 0:45

WEEK-TO-DATE: 7:50


Saturday

BIKE 4:00
Keep your effort aerobic. No hard group rides.

Concentrate on taking fuel in consistently from beginning to end, and set yourself up well for a solid run effort afterwards.

 
RUN 0:45
Brick run right after biking. Push the pace right away at a pace slightly faster than what you want to run your marathon at. Your HR should not exceed 85%.
Run the first 30:00 at this pace. Then finish up by cooling down the final 15 minutes and stretching out afterwards.
 
DAILY TOTAL: 4:45
WEEK-TO-DATE: 12:35

Sunday
RUN 1:30
After 15:00 of warming up, hold your HR at 70-75% until the 1:00 mark. Then bump up your HR into the 75-84% range for 20 minutes before cooling down completely.
Walk it in the final couple minutes. Then stretch out your calves, glutes and hamstrings.
 
BIKE 0:45
Slightly longer ride this weekend. Keep it all recovery effort -- below 65% -- and spin at 95+rpm in your small chain ring.
DAILY TOTAL: 2:15
WEEK-TO-DATE: 14:50