Week 19

Wyckoff YMCA Sprint Triathlon – Training Plan

Week 19

This week we add another bike ride on Friday, making it our longest week time wise. See how you feel, and if your body doesn’t want to ride that day then just get the swim in. The Saturday ride is more important, so see how you feel.

Have a great week!

Monday

Complete recovery day

Tuesday

SWIM 0:45
    WARM UP
    400 Swim
    12 x 75 w/10, each one is (25 build up/ 25 easy/25 fast)

    MAIN SET
    800 "Loco"
    - 1 lap easy, 1 lap fast, 2-2, 3-3, 4-4; and back down:
       3-3, 2-2, 1-1
    - fast laps should be under control @85%

COOL DOWN
400 Pull @70-75%; work on even stroke count and perfect mechanics. Stay relaxed.

BIKE 1:00
WARM UP
15:00 warmup spin, gradually increase HR to 70%

    MAIN SET
    8 x 3:30 @75-85% w/30 sec recovery
        #1-4 @75%
        #5-8 allow HR to increase to 85%
    - you should be pretty tired by the end, but not completely wiped out

COOL DOWN
Cool down completely, allowing your HR to get back below 50% before stopping

DAILY TOTAL: 1:45

Wednesday

RUN 0:50
This run should not feel stressful at any point -- the intensity should remain under control
and the effort should stay minimal, holding your HR right at 75% throughout

    15:00 gradual warmup, bringing your HR up to 70% by the end
    6 x (20 sec strides w/1:40 easy jog after each)
    - stay relaxed and light on your feet. Go straight into:

15:00 "tempo" run @75% intensity
- hold an even rhythm and pace throughout

Jog easy to the end, letting HR to come down and legs recover.

BIKE 1:10
    20:00 warm up spin
    - begin in an easy gear for 2:00, then increase by one gear for 3:00, 4:00, 5:00, and 6:00
    - bring the intensity up to 75% by the end

2 x 17:30 @75% w/2:30 recovery spinning @60% after each
- it’s ok to substitute a standard distance (i.e. 5 miles) in place of the time interval

Cool down completely, spinning @50-60% to flush out your legs nicely by the end

DAILY TOTAL: 2:00

WEEK-TO-DATE: 3:45

Thursday

SWIM 0:45
    WARM UP
    2 sets of the following:
        200 Swim
        3 x 50 Kick w/10 sec rest, descend 1-3
        2 x 100 Pull w/10s rest: #1 easy, #2 hard

    MAIN SET
    3 x 400 Swim w/30 sec rest
    - #1 moderate (75-80%)
    - #2 mod-hard (85-90%)
    - #3 hard (90+%)

COOL DOWN
6 x 50 on 1:00 - nice, easy recovery

RUN 1:00
This is designed to be done at the track, but you can follow the instructions on the road if necessary.

WARM UP
20:00 jog, progressing gradually to 75% intensity

INTERMEDIATE SET
6 x 20 sec "run-ups" w/40 sec recovery after each

    MAIN SET
    12 x 400 (1 lap, or 1:30) @75-85% w/100 (or 30 sec) easy
    - rather than a typical set of 400s, these should be done at marathon pace, making sure you
        keep the rest interval consistent in order to help build strength and staying power
    - it’s a good idea to switch direction after each set of 4 to help balance your form (and help
        you keep count!)
    - hold a steady pace throughout and find a sustainable rhythm that you could carry through
        a race of a half marathon or longer

Cool down at least 15:00, until your HR is back near 50%

DAILY TOTAL: 1:45

WEEK-TO-DATE: 5:30

Friday

SWIM 1:00
    WARM UP
    200 Swim - 200 Kick - 200 Pull - 200 Swim
    - second Swim should be faster than the first

    MAIN SET
    4 x 300 Swim @75-80% w/20 sec hold times and effort even, keep stroke stretched out
    4 x 200 Pull (ok to use hand paddles) @75-80%

COOL DOWN
300 continuous swimming, bringing your HR back down slowly

BIKE 0:50
20:00 warm up spin, gradually bringing your HR up to 70%

    2 x 3:00 Variable Gearing Sets
    - allowing your HR to rise to 75% - staying relaxed
    - each set consists of:
        1:00 in moderate gear, @90-95 rpm
        1:20 in hard gear, @80-85 rpm
        40 sec in easy gear, @105-110 rpm

straight into:
10:00 steady time trial @75% intensity (moderate pace)

Cool down completely, bringing your HR back down to 50% by the end

DAILY TOTAL: 1:50

WEEK-TO-DATE: 7:20

Saturday

BIKE 1:45
Use this to guide you whether you are indoors or outside:

Indoor alternative:
30:00 (longer) warm up spin, gradually bringing your HR up to 70% by the end

12 x 20 sec "bursts" w/40 sec recovery

    MAIN SET:
    2 x 7:00 @84-88% w/3:00 @60% recovery
    straight into:
    20:00 (or 10 miles) @75% in a harder gear

20:00 gradual cool down spin, bringing your HR back under 60% by the end

RUN 0:30
    Work on getting into a rhythm and 75% effort right away. Pretend you are in
    your key race’s bike-run transition area -- change your gear quickly and get out the door.
    Take a bottle with you and drink every 7-8 minutes as if you were hitting an aid station.
    Walk for several minutes after, and get in a good, full body stretch as part of your cool down.

DAILY TOTAL: 2:15

WEEK-TO-DATE: 9:35

Sunday

RUN 1:00
    The effort on this run should be harder than a typical long steady distance run, keeping
    your HR at 70-75% -- even let it climb to 80% towards the end. It’s important to finish
    strong and remain hydrated throughout the entire day’s effort.
    Cool down and stretch completely afterward.

DAILY TOTAL: 1:00

WEEK-TO-DATE: 10:35

Weekly Time Totals

Swim 2:30 - Bike 4:35 - Run 3:20 - Total: 10:35