The workload will be reduced over the next few weeks to allow you to focus on key race, get sharp and go fast -- enjoy!
Swim 2:30 - Bike 5:00 - Run 3:05 - Total: 10:35
Complete day off....
3 x 100 Kick w/10 sec rest
4 x 50 Choice w/10
3 x 500 w/30 sec rest after each
#1: moderate effort (70% intensity);
#2: slightly faster (80%);
#3: at race pace (85%)
200 easy swim
20:00 warmup spin
- 5:00 in an easy gear @60%
- 6:30 in a medium gear @70%
- 8:30 in moderately hard gear @75%
4 x 7:30 @75% intensity w/2:30 @60% intensity after each
Cool down completely,
allowing your HR to return under 60% gradually
DAILY TOTAL: 1:55
Spend the first 10:00 getting your HR up gradually to 65-70%. The middle bulk of the run (25-30:00 total) should be done at around 75% intensitty -- during this time (beginning at the 20:00 mark of the run), throw in 8 x 20 sec “bursts” of rapid leg turnover w/1:40 of steady aerobic-paced running after each burst. The remainder of the run should be back under 70%, finishing with a decent cool down at 60-65% intensity.
20:00 progressive warm up spinning
4 x 3:00 ILT w/30 sec recovery after each
- each 3:00 is: 3 x (20 sec right leg,10 sec switch-over, 20 sec left leg, 10 sec switch)
4 x 3:00 VG Sets w/30 sec recovery after each
- each 3:00 is: 2 x (30 sec. in medium gear, 30 sec. easy gear, 30 sec. hard gear)
5 x 6:00 @75% w/1:30 @60% after each
Cool down completely,
allowing your HR to get back well below 60% before stopping
DAILY TOTAL: 2:15
400 Swim, 200 Choice (other than freestyle)
4 x 75 w/15 sec rest - each 75 should be (25 easy, 25 medium, 25 fast)
2 sets of:
4 x 250 w/30 sec rest after each
- descend from easy on #1 (70%) to hard on #4 (90%)
6 x 50 easy swim w/10 sec after each, gradually reducing the intensity to below 60%
Steady tempo run, performed following the schedule below. You might find it easier to coordinate this run at your local track, where you’d find a smooth running surface free of snow and ice. If so, you can convert the times to distances, reflecting your basic pace per mile.
15:00 gradual warm up, “conversation” pace, gradually increasing the intensity to 75%
4 x 7:30 @75-80% w/2:30 @60% after each repeat
Cool down completely
DAILY TOTAL: 2:00
3 x 200 (50 Swim, 50 right arm only, 50 left arm only, 50 Swim) w/10 sec recovery
9 x 150 @85% w/15 sec recovery after each -- hold an even, faster pace throughout
300 easy swim, continuous recovery
DAILY TOTAL: 0:45
This is a shorter ride than usual, and you’ll likely feel the urge to boost the intensity significantly. However, you should keep your HR intensity under 75% through a bulk of the ride, focusing on feeling strong through the finish.
20:00 easy spinning, using a gearing pyramid of 2:00, 3:00, 4:00, 5:00, 6:00
2 sets of the following
(36:00 per set), rotating through continuously:
3 x 3:00 ILT set w/30 sec recovery after each
3 x 3:00 VG set w/30 sec recovery after each
7:30 @75% in the aero position
2:30 @80-85% in upright climbing position
5:00 recovery spin @60%
Cool down the remainder of the time, gradually allowing your HR to return under 60%
Just a quick, low intensity run to go through the transition -- keep your HR under 75% and make sure to walk a bit afterward to make sure you've cooled down completely.
DAILY TOTAL: 2:10
A shorter effort that will be the only run of the day. You can mix up your rhythm and cadence by doing the following: Every 15:00, throw in a 30 second “burst”, where you release any tension in your upper body while rapidly increasing your foot turnover speed. These little bursts of speed should be done in a relaxed fashion --- probably sounds like a strange contradiction, but it’s really important to be able to increase your speed in a controlled fashion. You should throw a burst in at the 15, 30, and 45-minute marks of your run; finish with a complete cool down.
Following today’s run with a low intensity ride will aid in recovery and keep you feeling rejuvinated during this recuperative period.
DAILY TOTAL: 1:30