International Distance Group
Week 20

Run Focus Week
Swim 2:30 - Bike 5:15 - Run 4:00 - Total: 11:45

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



Mon
 

SWIM 0:45


    WARM UP
    200 Swim - 200 Kick - 200 Pull

    MAIN SET
    Concentrate on keeping your strokes per length constant & holding good form
    1600 straight swim, done in the following way:
        600 @75-80% intensity, feeling like a long open water swim
        600 @85-90%, building intensity toward the end
        400 @90%, very high intensity through the finish

    COOL DOWN
    200 easy swim, continuous

BIKE 0:40
This is a lower intensity spin designed to help with recovery and ready you for tomorrow’s harder effort.

    15:00 warm up spin, beginning at a very easy pace and
        slowly increasing your intensity to 65%

    3 x 3:00 Isolated Leg Training w/30 sec recovery
    - 20 sec per leg & 10 sec transition

    10:00 steady aerobic time trial pace
        - keep your HR @70% throughout

    Cool down completely
 

DAILY TOTAL: 1:25



Tue
 
BIKE: 1:00
    15:00 warm up, beginning with an easy spin in a high gear
    - gradually build to 70%

    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

    The intensity of the main set should be pushed harder than in the past, but
    short of your anaerobic limit.  These efforts should feel challenging and
    invigorating -- you should avoid total exhaustion.

    2 x 12:00 @84-92% intensity w/3:00 recovery @60% after each effort
        #1 take 3:00 to build to 80% intensity, then pick it up to 84% by 6:00
        #3 hold 84-92% intensity throughout

    Cool down completely, allowing your HR to return under 60% gradually
    - don’t stop pedaling until your HR returns to near 50%

RUN 0:40
    15:00 low intensity (50-60%) warmup jog

    At the 15 and 25 minute marks do
        4 x (45 sec fast leg turnover w/45 sec recovery jog after each)
        - for each of the two sets,
            #1 & 3 should focus on sheer foot speed, while
            #2 & 4 should focus on lengthening your stride

    Finish with a steady cool down gradually lowering the intensity level back to 60%
 

DAILY TOTAL: 1:40

WEEK-TO-DATE: 3:05



Wed

SWIM 0:45
    WARM UP
    4 x (100 Swim - 50 Kick - 50 Pull - 50 Choice - continuous

    MAIN SET
    16 x 75 Swim w/10 sec rest after each
    - hold the intensity even @80-85% throughout the set
    (Alternate set: 12 x 75)

    COOL DOWN
    200 easy & continuous, bringing your HR back down gradually

 BIKE 1:10
    15:00 warm up spin
    - start in a very easy gear, spinning @95-100 rpm;
        increase your gearing by one after 2:00, 6:00, & 10:00

    2 x 3:00 Isolated Leg Training w/30 sec rest after each set:
        20 sec right leg only, 10 sec transition

    3 x 7:00 @75% intensity w/3:00 recovery spinning @60% after each

    Cool down completely until your HR returns to near 50%
 

DAILY TOTAL: 1:55

WEEK-TO-DATE: 5:00


Thr

SWIM 1:00
    WARM UP
    6 x 125 w/15 sec rest after each
    6 x 75 w/10 sec rest after each - faster than 125’s

    MAIN SET
    8 x 200 w/30 sec rest after each
    - odds @75-80% intensity
    - evens @90+% intensity (race pace)
    - record your average time for the even numbered repeats

    COOL DOWN
    300 continuous swimming, allowing your HR to return to 60% by the end

RUN 1:05
This is designed to be performed at a track; use time estimations if you have to do this
on the open road instead.

    15:00 warm up jog, progressing gradually &
        bringing your HR to 75% slowly

    Intermediate Set
    4 x "in & out" 200’s (use 45 seconds if you’re not at a track)
    - your HR should be elevated slightly after this set, and your legs ready to move

    Main Set
    1600 @75-80%; 400 recovery jog held @60% (or 7:00 w/2:00)
    1200 @84-88%; 400 recovery jog held @60% (or 5:00 w/2:00)
    800 @84-88%; 400 recovery jog @60% (or 3:30 w/2:00)
    400 @90-92%; 800 recovery jog (or 1:30 w/4:00)

    Cool down for at least 10:00, and don’t stop until your HR is back near 50%
 

DAILY TOTAL: 2:05

WEEK-TO-DATE: 7:05



Fri

Complete recovery day.  Relax and regroup before the weekend.



Sat
Doing this ride/run combination outdoors is preferable, but if you’re stuck inside then do the alternative below.  While outside you can adjust your intensity with the terrain, but make sure this doesn’t turn into a high intensity "hammer session" with other cyclists.  These are very long training weeks you’re doing, and you need to pace yourself appropriately -- keep your HR under 75-80% during the bulk of your ride.

BIKE 1:45
    WARM UP
    20:00 warm up spin, gradually bringing your HR up to 70% by the end

    DRILLS
    3:00 Isolated Leg Training:
        20 sec right leg only, 10 sec transition
    4:30 Variable Gearing Set - do this twice through for each set:
        45 sec in medium gear @105 rpm,
        45 sec in easy gear @115 rpm,
        45 sec in harder gear @95 rpm

    MAIN SET
    20:00 @75%, 3:00 recovery @60%
    15:00 @80%, 2:00 recovery @60%
    10:00 @85%, 10:00 recovery @60%

    15:00 gradual cool down spin, bringing your HR back under 60% by the end
 
RUN 0:45
    Steady aerobic effort, immediately after the bike ride.  Get into a relaxed
    tempo right away and allow your HR to hang out at around 75% throughout
    the run.  Be careful of any hill climbs, as these will shoot your HR higher than
    you want for now.
 

DAILY TOTAL: 2:30

WEEK-TO-DATE: 9:35



Sun
We’ll do another run-bike-run today to help your body learn how to run after a significant amount of aerobic activity.  You’ll benefit from this type of training -- regardless of your speed and skill level -- at the end of even the shortest triathlons.

RUN 0:50
    The goal for this first run is to get through it while expending as little energy
    as possible.  Even though you will ultimately be concerned with covering a
    particular distance during a race, it’s quite a relief to focus strictly on the
    total time during training.  Hold your HR below 70% at all times, even with hills,
    and keep a steady pace throughout.

BIKE 0:40
    This low intensity spin can be done either indoors or outside.  Your body will
    be in an "excited" state from the run, and it should be relatively easy to get your
    HR up to the 70% level and hold it there.  Make sure you keep your HR above
    60%, since this is where the biggest aerobic benefit occurs.  If you need to throw
    in a set to guide you, do 4 x 7:00 @70% w/3:00 @60% after each.
 
RUN 0:40
    During this final run your body will begin to adjust to the demands that are
    made after going for more than two hours.  You will want to have an eating
    strategy today -- I would suggest eating your carbo-loaded food of choice
    during the bike ride -- in order to keep an even keel (and avoid "bonking")
    throughout this second run.  Get into it and run relaxed, and make sure to
    cool down during the final 10 minutes.
 

DAILY TOTAL: 2:10

WEEK-TO-DATE: 11:45