Week 9

Wyckoff YMCA Sprint Triathlon – Training Plan

Week 9

As promised, this week will be the first of four “step down” weeks. Both the volumes and intensities are scaled back slightly for the purpose of allowing your body to adapt to the workouts you have completed. Four weeks from now will be the next “step down.”

Have a great week!

Monday

Complete recovery day

Tue

BIKE: 0:40
15:00 easy warmup spin

    2 x 10:00 w/2:00 recovery
    - HR intensity should increase as you increase your gearing, as follows:
        1:00 in "easy" gear, 100-105rpm @60-65%;
        2:00 in next hardest gear, 95-100rpm @65-70%;
        3:00 in next hardest gear, 90-95rpm @70-75%;
        4:00 in next gear, 85-90rpm @75-80%

Cool down to 0:40 total

RUN 0:35
    Run the entire time at a steady aerobic pace, keeping your HR at or under 65%.
    Use a quick leg turnover -- focus on your Strides Per Minute (SPM) -- and keep
    your shoulders and head square, steady,and relaxed.

DAILY TOTAL: 1:15

WEEK-TO-DATE: 1:15

Wed

SWIM 0:45
WARM UP
8 x (25 Kick , 25 Right Arm, 25 Left Arm, 25 Swim) - continuous

    MAIN SET
    10 x 75 (25 easy, medium, hard) w/20
    - odds free, evens choice

COOL DOWN
300 easy swim

DAILY TOTAL: 0:45

WEEK-TO-DATE: 2:00

Thurs

SWIM 0:45
WARM UP

2 x (100 Swim - 100 Kick - 100 Pull )
- 2nd set should be faster than the 1st

INTERMEDIATE SET

6 x 50 w/10 sec rest
- descend 1-3, 4-6 from easy to a moderate pace

MAIN SET

5 x 200 @75-80% w/30 sec rest

- hold your pace even throughout
(Alternate Set: 5 x 150)

COOL DOWN

8 x 25, alternate Kick/Swim, continuous

RUN 0:40
    You can perform this workout at your local track, weather conditions permitting. In these cases
    we will always state the workout in terms of time and distance -- use the time guidelines if you
    are doing this out on the road.

20:00 easy jogging, gradually building up to 75% during the last 5:00

2 x (1000m / 4:15) @80-84% w/(400m / 2:00) easy recovery jog
- practice even pacing throughout the set

    Alternate Set
    2 x (1200m / 5:00) w/(400m / 2:00) recovery jog after each
    - descend from 75% (#1) to 88% (#4)

Cool down completely, getting your HR below 60% by the end

DAILY TOTAL: 1:25

WEEK-TO-DATE:3:25

Fri

SWIM 0:45
WARM UP
16 x 50 w/10 (2 Swim, 1 Kick, 1 Pull) - 4 x through

    MAIN SET
    4 x 300 w/30, keeping your HR even @75-80% throughout
    (Alternate Set: 4 x 250)

    COOL DOWN
    8 x 50 w/10 sec rest
    - begin @70%, gradually reducing your HR to 50% by the end

BIKE 0:40
20:00 easy spinning - use a gearing pyramid to get into it gradually

10:00 @75% - steady effort

Cool down completely for 10:00, until HR is below 50%

DAILY TOTAL: 1:25

WEEK-TO-DATE:4:50

Sat

BIKE 1:00
    WARM UP
    15:00 warm up spin
    - take yourself through a slightly increasing gearing pyramid

    INTERMEDIATE SET
    2:30 in "middle" gear, 2:00 in easy gear, 1:30 in hard gear
    - your HR should increase to 75-80% by the end

    MAIN SET
   Moderate Intensity: 3 x (2 miles / 6:30) @80% w/1:30 recovery
    - the interval could be replaced with repeats of a fixed distance (i.e. 2 miles)

Cool down to 1:00 total

RUN 0:30
Comfortable relaxed run, immediately after cycling (if weather permits)

DAILY TOTAL: 1:30

WEEK-TO-DATE: 6:20

Sun

RUN 0:45
Nice steady run. Slowly work your HR up to 65%, then hold around 70-75%

BIKE 0:30
Flush out your legs with an easy spin directly after the run, either indoors or
outside if you can.

DAILY TOTAL: 1:15

WEEK-TO-DATE: 7:35

Weekly Time Totals

Swim 2:15 - Bike 2:50 - Run 2:30 - Total: 7:35