International Distance Group
Week 21

Bike Focus Week
Swim 2:30 - Bike 6:30 - Run 3:15 - Total: 12:15

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



Mon
 

SWIM 0:45


    WARM UP
    12 x 50 w/ 10 sec rest

    MAIN SET
    5 x 300 descending w/30 sec rest after each
    -- increase the effort gradually throughout the set,
        from 75% on #1 to 90% on the last 300 repeat.
    (Alternate set: 5 x 200)

    COOL DOWN
    200 easy swim, continuous

BIKE 1:10
    15:00 warm up spin
    - begin at an easy pace and slowly increase your intensity to 70%

    Aerobic intervals:
    4 x 8:00 @70-75% intensity w/2:00 recovery spinning @60% after each

    Cool down completely

 

DAILY TOTAL: 1:55



Tue
 
BIKE: 1:15
    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 12:00 @84-92% w/10:00 recovery spin @60% in between

    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
    20:00 warm up jog, getting into the run gradually

    6 x "in & out" 45 sec bursts w/ 45 sec recovery jogging @60% after each
        #1 & 3 should stress raw foot speed;
        #2 & 4 should stress extending your stride length

    Gradually reduce your intensity toward the end of the run, cooling down completely
 

DAILY TOTAL: 1:55

WEEK-TO-DATE: 3:50



Wed

SWIM 0:45
    WARM UP
    6 x (50 Kick - 25 Right arm only - 25 Left arm only - 50 Swim) w/10 sec rest after each

    MAIN SET
    1000 "Loco" Swim:
        1 length easy/1 fast, 2 easy/2 fast, 3 east/3 fast, 4/4, 4/4, 3/3, 2/2, 1/1
    (Alternate set: 800 Loco)

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

 BIKE 1:20
    20:00 warm up spin
    - start in a very easy gear, spinning @95-100 rpm;
    - increase your gearing by one after 2:00, 5:00, 9:00, & 14:00

    2 x 3:00 Isolated Leg Training w/30 sec rest after each set:
        20 sec right leg only, 10 sec transition
    2 x 4:30 VG Set w/30 sec recovery after each
    - 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

    2 x 15:00 @75% intensity w/5:00 recovery spinning @60% after each

    Cool down completely until your HR returns to near 50%
 

DAILY TOTAL: 2:05

WEEK-TO-DATE: 5:55


Thr

SWIM 1:00
    WARM UP
    400 Swim
    4 x 75 (middle 25 choice) w/10 sec recovery

    MAIN SET
    4 sets of the following (300 per set):
        6 x 75 w/10 sec rest
        - odds: all-out sprint
        - evens: recovery @60%
        - extra 30 sec rest between sets

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

RUN 1:00
    15:00 warm up jog, controlling your HR & letting it get to 70% by the end

    6 x "in & out" 45 sec bursts w/45 sec recovery
    (at the track you could substitute 200 fast / 200 easy)

    3 x 7:00 @85-88% w/3:00 @60% after each
    Track alternative:
    3 x 1600 (4 laps) w/600 (1 laps) after each

    Gradually cool down, allowing your HR to get back near 50% before stopping
 

DAILY TOTAL: 2:00

WEEK-TO-DATE: 7:55



Fri

Complete recovery day.  Relax and regroup before the weekend.



Sat

BIKE 2:00
Ride outside if the weather permits, otherwise do the indoor alternative below:

    WARM UP
    20:00 gradual warm up spin

    DRILLS
    Alternate an Isolated Leg drill with a Variable Gearing set (35:00 total)
    3 x 3:00 ILT sets w/30 sec recovery after each
        (20 sec right leg, 10 sec transition, 20 sec left leg, 10 sec transition) -- 3x thru
    3 x 4:30 Variable Gearing set w/30 sec recovery spin after each
        - each set is done the following way, twice through per set:
        45 sec in moderate gear @100-105 rpm
        45 sec in easy gear @110-115 rpm
        45 sec in hard gear @90-95 rpm

    INTERMEDIATE SET
    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 (10:00 total)

    MAIN SET
    - work on aerobic efficiency during these long, steady efforts
    20:00 @75% w/5:00 recovery @60%
    15:00 @80-85% w/5:00 recovery @60%
    10:00 @85-88%, practice finishing strong

    Cool down completely, bringing your HR gradually below 60%

RUN 0:30
    Extended aerobic "brick" work - should be done shortly after the bike ride.
 

DAILY TOTAL: 2:30

WEEK-TO-DATE: 10:25



Sun

RUN 1:05
    Run steady for the first 15 minutes, keeping the intensity level right at
    60% throughout

    The intensity will then be increased as you proceed with:
    3 x 10:00 @80% w/5:00 @60% after each

    Cool down completely.

BIKE 0:45
    Spin easy and maintain a steady intensity, beginning at about 75%,
    bringing it gradually back down below 60% by the end.  Like last week,
    it’s fine to do this either inside on the trainer or outdoors.
 

DAILY TOTAL: 1:50

WEEK-TO-DATE: 12:15