International Distance Group
Week 14

Balance Week
Swim 2:30 - Bike 4:30 - Run 3:15 - Total: 10:15

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



Mon

SWIM 0:45
    WARM UP
    400 Swim
    6 x 100 w/10 sec between each
        odds: 25 Kick, 25 right arm only, 25 left arm only, 25 swim
        evens: 100 IM (25 fly, 25 back, 25 breast, 25 free)

     MAIN SET
     8 x 150 - your speed & effort should increase as the rest increases
        #1 & 2: @75% w/15 sec rest after each;
        #3 & 4: @80% w/20 sec;
        #5 & 6: @85% w/25 sec;
        #7 & 8: @85+% w/30 sec

     COOL DOWN
     300 easy swim, continuous

BIKE 0:40
    Keep your HR below 70% throughout this recovery spin.
    Use your small chain ring exclusively and keep your cadence
        between 90-100 rpm.
    Your legs should feel rejuvenated when you’re through and your
        body will be better prepared for the rest of the week.
 

DAILY TOTAL: 1:25



Tue

BIKE 0:50
    Stay in lower gears today, using the small chain ring exclusively.  Your pedal cadence
    will have to be higher to compensate & to bring your HR up to the desired levels
    -- Concentrate on keeping your toes relaxed inside your cleats and your pedal stroke
    smooth throughout each pedal cycle.

    20:00 warm up spin, gradually bringing your HR up to 75%
    - you should be spinning greater than 100 rpm during the final 5-7:00

    10 x 20 sec fast spinning (cadence up around 120 rpm) w/1:40 in between (~90 rpm)
    - let your HR get between 80-84% during this high-cadence spinning

    Continue spinning at roughly 100 rpm for the balance of the session,
        cooling down gradually the final 5:00 until your HR is around 50%

RUN 0:45
    This has become known as "Tuesday’s tempo run".  The primary purpose is to add some
    slightly higher intensity work (75% during the Pre-Season, up near 80-85% as we near the
    Competitive Season).  Concentrate on maintaining fast, fluid turnover -- but not short &
    choppy.  Your stride should resemble a "marathoner’s gait", with reduced stride lengths
    and a relaxed body position: hold your head steady, minimize your arm swing
    (6-10" of total travel), and keep your arms held at hip level without crossing over your body.

    Warm up gradually, taking 20:00 to get up to 75%

    8 x 20 sec using increased foot speed, w/1:40 recovery after each "burst"

    Finish by gradually letting your HR return to 60%
 

DAILY TOTAL: 1:35

WEEK-TO-DATE: 3:00



Wed

SWIM 0:45
    WARM UP
    400 easy swim, gradually picking up the intensity

    MAIN SET
    1000 Loco Swim

    5 x 100 @80-85% w/10 sec rest - hold a steady pace throughout

    (ALTERNATE SET: 800 Loco Swim, 4 x 100 w/10)

    COOL DOWN
    200 easy swim, bringing your HR back down gradually

BIKE 1:00
    15:00 gearing pyramid warm up, as follows:
    - 2:00 @ very easy gear, then
    - 3:00 slightly harder (HR up to 60%),
    - 4:00 w/HR at 65-70%,
    - 6:00 w/ HR @70-75%,

    3 x 7:30 @75% w/ 2:30 recovery @60% after each
    - #1 & 3: spin @ 90-95 rpm in aero’ position
    - #2: spin @80-85 rpm sitting upright in climbing position
    - you’ll have to be in a harder gear to have it feel as difficult as it does
        when you’re climbing outside

    (Alternate high intensity set: 3 x 7:00 @84% w/3:00 recovery @60% - all aero')

    Cool down completely, gradually reducing your gearing & cadence gradually
 

DAILY TOTAL: 1:45

WEEK-TO-DATE: 4:45


Thr

SWIM 1:00
    WARM UP
    600 easy swim, gradually building intensity

    MAIN SET
    2 sets of:
        400 straight, hold HR around 75% - 30 sec rest after, straight into
        4 x 100 w/15 sec rest, HR up to 80-85%, straight into
        8 x 50 w/10 sec rest, HR above 85% - extra 1:00 recovery between each set 

    (ALTERNATE SET: 800 Loco, 4 x 200 (150 Swim - 50 Choice))

    COOL DOWN
    200 easy swim

RUN 0:50
    This can be performed either at the track or on the road:

    15:00 warm up jog, gradually getting your HR from 50% to 70% by the end

    Intermediate set:
    2 laps, running run-ups on the straightaways
    (if you're out on the road, do 4 x (20 sec fast / 40 sec easy))

    This set is designed to build power when you're fatigued -- hold good form
    throughout, especially when running hard.
    2 sets of:
        (1200m / 5:00) @84-88%, (200m / 1:00) recovery jog @75%
        - straight into:
        (400m / 1:30) @88+%, (600m / 3:00) recovery jog @60-70%
        - no additional rest between sets

    Cool down completely -- keep jogging until your HR is below 60%, then
    walk until it is below 50% before stopping
 

DAILY TOTAL: 1:50

WEEK-TO-DATE: 6:35



Fri

Complete recovery day.



Sat, 3/7

BIKE 1:30
    20:00 gradual warm up spin

    Intermediate set: (5:00 total)
        15 sec fast spinning (up to 120 rpm), 15 sec recovery spin (around 90 rpm)
        30 sec fast, 30 sec recovery
        45 sec fast, 45 sec recovery
        60 sec fast, 60 sec recovery

    2 x 20:00 @75% w/10:00 recovery after each
    - if you would rather substitute mileage for the time (for variety’s sake),
        choose a distance that you can cover in roughly 20:00 (i.e. 6.5 miles)

    Alternative higher intensity set - time trial tempo intervals:
    (5.0mi / 8km / 14:00) @84-88%
    - 6:00 recovery spinning
    2 x (3.1mi / 5km / 8:00) @84-88%
    - 2:00 recovery spinning after each
    (1.0mi / 2:45) @84-88%

    Your HR will likely be quite elevated after this, so be sure to cool down completely
    - keep pedaling until your HR settles under 60%, then go straight into run:

RUN 0:30
    A simple, short run to work on the transition in your legs.  Great work today!
 

DAILY TOTAL: 2:00

WEEK-TO-DATE: 8:35



Sun

RUN 1:10
    This is a long, steady endurance run and your intensity level should remain
    low throughout. Fight any tendency you might have to press hard up hills
    -- challenge yourself to keep the intensity low and in control.  It can actually
    be somewhat difficult at first to establish this longer, aerobic-oriented
    approach, but the benefits in reduced stress to your body are significant.

BIKE 0:30
    This easy recovery spin should be done shortly after the run is finished.
    It will act as a complete cool down, as your HR will likely begin at roughly
    75% and should be gradually reduced to 50-55%.

    One way to accomplish this is, at first, to find a gearing that is somewhat
    challenging and allows you to maintain a HR intensity level of 75%; you can
    then gradually (after 10-15:00) begin to reduce your gearing, making it
    easier to spin and allow your HR to come down further.

    Following this general approach should leave you nicely recovered and
    -- believe it or not -- even mildly rejuvenated after your double session.
 

DAILY TOTAL: 1:40

WEEK-TO-DATE: 10:15