International Distance Group
Week 11

Balance Week:
Swim 2:30 - Bike 4:10 - Run 2:50 - Total: 9:30

Mon | Tue | Wed | Thr | Fri | Sat | Sun



Mon

SWIM 0:45
    WARM UP
    400 Swim - 200 Kick - 200 Pull

    MAIN SET
    8 x 150 @75-80% w/20 sec recovery - all at moderately hard effort
        odds: Freestyle
        evens: 50 Fly, 50 Back, 50 Breast
    (Alternate Set: 5 x 150)

    COOL DOWN
    200 easy

BIKE 0:30
    This is designed to be a recovery spin, whether you’re inside or out on
    the road.  Indoors, where you can control the intensity, spin at a cadence
    of 95-100 rpm with a maximum intensity of 65-70%, until your legs feel
    completely "flushed out" and you’re well recovered.  If you’re out on the
    road, pick a route that will enable you to keep the intensity to a minimum.
 

DAILY TOTAL: 1:15



Tue

BIKE 0:55
    15:00 warm up spin

    Intermediate set
    15 sec fast spinning/15 sec easy, 30/30, 45/45, 60/60 (5:00 total)

    2 x 10:00 w/5:00 recovery, hold your HR @75%
        You can substitute a fixed distance (i.e. 3.1mi / 5km) for the time period
        if you'd like.  This makes it easier to track your progress over time.

    Alternate Set (higher intensity)
    2 x 8:00 @84-88% w/5:00 recovery spin
    CompuTrainer users: Increasing the grade that you ride will help you increase
        your HR faster, and will also enable you to build power more efficiently.
        Alternating "climbs" with "descents" -- like 0.7 miles @+2.0% grade followed
        by 0.3 miles @-1.0% grade -- will give you the opportunity to push your HR
        up during the climbs and spin out your legs during the brief descents.  Experiment
        with your own personally designed courses to see what works best for you.

    Cool down completely, slowly bringing your HR back down
    - keep spinning until your HR is back near the 50% level

RUN 0:30
    Endurance-based tempo run.  After a gradual warm up of 15:00, you
    can increase the pace to 75% intensity.  At the 15:00 mark, throw in

    4 x 20 sec "bursts" of faster leg speed w/1:40 of normal 75% tempo running
        in between.

    Finish with a cool down of at least 5:00
 

DAILY TOTAL: 1:25

WEEK-TO-DATE: 2:40



Wed

SWIM 0:45
    WARM UP
    6 x 75 w/ 10 sec rest, performed as:
    1-3: 25 Swim - 25 Kick (no board) - 25 Swim
    4-6: 25 Fly - 25 Back - 25 Breast

    MAIN SET
    4 sets of:
        200 fast, @85% intensity or higher w/10 sec rest afterwards
        150 moderate, @70-75% w/20 sec rest after each, straight into the next set
     (Alternate Set: 3 sets)

    COOL DOWN
    6 x 50 w/10 sec rest, go progressively slower down to 50% intensity

BIKE 1:05
    15:00 warm up spin

    2 x 3:00 ILT set w/30 sec after each
        CompuTrainer users: See training notes on how to best execute the
            different types of drills on your trainer.

    10:00 time trial @75%
    - concentrate on holding the intensity level right @75% and maintaining good form

    2 x 3:00 ILT set w/30 sec after each

    12:00 time trial @80-84%, alternating
        2:00 in the aero position, spinning @95-100 rpm
        1:00 in the climbing position, spinning @80 rpm

    Cool down completely, bringing your HR gradually back down to 60%
 

DAILY TOTAL: 1:50

WEEK-TO-DATE: 4:30


Thr

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

    MAIN SET
    2 x 1000 (or whatever distance you can fit into approx. 15:00)
        w/60 sec recovery after each
    - hold the intensity steady at roughly 75% throughout the set

    COOL DOWN
        300 easy swim

RUN 0:50
    Begin with a steady warm up pace, gradually increasing the intensity
    to 75% over 15:00

    Continue into a 20:00 tempo run, holding your HR @75% throughout
    At the 15:00, 25:00, and 35:00 point during the run, throw in a 15 second
        burst of relaxed speed, with increased leg turnover

    Alternate Set - at the track:
        4 x (800m / 3:15) w/(400m / 1:45) recovery after each
        Descend as follows:
            - #1 @75%
            - #2 @80-84%
            - #3 @84-88%
            - #4 @88+%

    Cool down completely
 

DAILY TOTAL: 1:50

WEEK-TO-DATE: 6:20



Fri

Complete recovery day



Sat

BIKE 1:10
    15:00 warm up spin - gradually increasing the intensity to 75%

    3 x 3:00 VG Set w/30 sec light spinning after each
        (1:00 in middle gear @65% / 30 sec in easy gear @60% /
            1:30 in hard gear @70%)
        CompuTrainer users: See training notes on how to best execute the
            different types of drills on your trainer.

    2 x 12:00 @75-80% w/4:00 @60% recovery after each.
    Each 12:00 are as follows
    - shift gears as needed to achieve recommended cadence:
        (4:00 / 1.4 mi) in aero position, spinning 95-100 rpm
        (2:00 / 0.5 mi) in upright climbing position, spinning 80 rpm
        (3:00 / 1.1 mi)  in aero position, just like first 4:00 segment
        (1:00  / 0.3 mi) in climbing position, just like 2:00 segment
        (2:00 / 0.7 mi) in aero position, just like first 4:00 segment
        CompuTrainer users: the aero' position rides can be done on an even
            grade; the uphill sections should be ridden on at least a 2.5% grade.

    Alternate Set
    2 x 16:00 @84-88% w/8:00 recovery
        alternate 2:30 in the aero' position, 1:30 in upright climbing position (4x)

    Cool down completely, gradually bringing your HR back down toward 60%

RUN 0:30
    Your legs may feel heavy from the harder cycling session, but it’s important
    today to get out on the road and practice the transition.  Start out very gingerly,
    trying to keep the intensity level below 75% -- this may be hard, especially at
    first, but is quite important during this endurance building phase of your training.

    Keep your form relaxed -- hold your head still, reduce your arm swing to 6-12"
    of total travel, don’t cross your arms across your body -- and enjoy yourself!
 

DAILY TOTAL: 1:40

WEEK-TO-DATE: 8:00



Sun

RUN 1:00
    Mentally break this run into three equal segments:

    The first should involve a gradual increase in tempo, from completely
    easy (50-60%) up to a steady endurance pace (70-75%);

    The second segment should be held even at 75% intensity, with
    5 x 20 second "foot speed" bursts thrown in at 5:00 intervals; and

    The third segment should be done at a reduced intensity level (65-70%),
    gradually reducing the intensity to 60% by the end of the run.

BIKE 0:30
    10:00 at about 70%, forcing your heavy legs into a 95-100 rpm
        cadence in your small chain ring

    Reduce your gearing one gear (harder), and allow your cadence to
    reach a comfortable level (it should steadily fall from 95+ to about 90 rpm)
    - spin for 10:00 continuous

    Reduce your gearing again by one gear, and again spin from 95 rpm
    at first down to 90 rpm after 5:00

    Finish with 5:00 at or near 60%, spinning at 85-90 rpm in an easy gear
 

DAILY TOTAL: 1:30

WEEK-TO-DATE: 9:30