Bike Focus Week
Swim 2:15 - Bike 4:35 - Run 2:15 - Total: 9:05
400 Swim -- gradually build up from 60% to 70% intensity
4 x 75 (middle 25 Kick) w/10 sec rest after each
4 x 200 @75% w/20 sec rest after each -- straight into
5 x 100 @75% w/10 sec rest after each -- your speed should increase as the
distance decreases, even while holding the same intensity level throughout
(ALTERNATE MAIN SET: 4 x 150 w/20; 6 x 50 w/10)
300 easy, Kick every third 25
10:00 warm up spin, gradually getting your HR close to 70%
4 x 4:30 Variable Gearing Set w/30 sec recovery
- each one is as follows, 3 x through, @70-75% intensity throughout:
- 40 sec @90-95 rpm,
- 20 sec @100-105 rpm,
- 30 sec @80-85 rpm,
Complete cool down -- keep going until your HR is back under 60%
15:00 gradual warm up spin. Start in an easy gear & 50% HR,
gradually increasing to 65%.
5 x (4:00 @75% w/1:00
easy spin @60% or less after each)
- alternate in the following way:
Odds: Ride down in the tri position, concentrating on holding good aero’ form
Evens: Ride upright in a hill climbing position: Use a harder gear
(keeping your cadence at around 75 rpm) and sit toward the back of
your saddle for more power. Alternating will help you develop a
broader range of muscles through your hips
5 x 3:00 @84-88% w/1:00 easy spin @60%
- ride down in the tri position throughout
Cool down completely, allowing your HR to gradually return under 50%
Run the entire time at a steady aerobic pace, keeping your HR at or under 65%.
Use a quick leg turnover and keep your shoulders and head square, steady,
From 15-35 minutes (20
min. total), throw in
8 x 20 second strides w/1:40 recovery in between.
Let your stride tempo increase to your pace for a timed mile, but stay relaxed.
Your HR may rise during (and shortly after) the strides to 80+%, but you should
continue to recover until your HR returns back under 65% again.
Finish with at least a
10:00 cool down, bringing your HR gradually down to 50%.
300 Swim - 100 Kick - 200 Pull
4 x 75 (25 right arm only / 25 left arm only / 25 Swim) w/10 sec rest after each
2 x 600 Swim, alternate (50 @70% / 25 @84-88%)
(Alternate Set: 2 x 450)
300 easy swim
Gearing Pyramid , as follows - your HR should increase from 50-70%:
Spin in an easy gear for 3:00,
increase one gear for 4:00,
one last gear for 5:00
Go straight into a 30:00 Time Trial, holding your HR at 75% or lower throughout.
Cool down with a descending
gearing pyramid, similar to the warm up
but in reverse - your HR should drop from 70% to 50% by the end
6:00 in hardest gear,
5:00 in next easier gear,
4:00 in the next,and finish with 3:00 in the easiest gear
8 x 50 w/15 sec rest after each
- each 50 is comprised of (25 easy / 25 fast)
12 x 125 w/20 sec rest after each
- record your average time for these, using your stopwatch
to record each repeat if you can
300 easy swim
This is a recovery effort at or below a 65% intensity level.
Alternate Track Workout
Warmup with 15:00 light jogging
3 x (1600m / 6:30) @80-84% w/(400m / 2:00) recovery jog after each
Cool down at least 10:00, until your HR is back under 60%
Steady spinning @50-60% for 15:00
4 x 20 sec fast w/40 sec
- your HR shouldn't get too high, but your legs should "wake up" a bit
Easy spin to the end
15:00 warm up with progressive gearing:
2:00 in easiest gear (39x21),
3:00 in next hardest gear (39x19),
4:00 in the next (39x17), and finish with
5:00 in the next (39x15)
4 x 20 sec @75% & higher cadence (100+ rpm) w/1:40 recovery @60% after each
3 x 10:00 @75% w/2:30
easy spinning @60% after each
- Odds: use your large chain ring and a gearing that
allows you to pedal at about 85 rpm
- Evens use your small chain ring and spin at 100-105 rpm
3 x 7:30 @80-84% w/5:00 easy spinning @60% after each
- each one in your large chain ring and 85rpm
Spin easy, reducing your
HR and effort to 50% gradually by the end of the workout
Hold your HR at or below 70% throughout today’s long run. Fight the tendency to
push it -- really use the 70% intensity level as a strict upper limit for your heart rate.
You’re building cardiovascular strength now; we’ll focus on the higher intensity work
later in the pre-season.
Flush out your legs with an easy spin directly after the run, either
indoors or outside if you can.