Ultra Distance Group

Competitive Season
Week 2
Swim 3:00 - Bike 7:15 - Run 5:05 -- Total: 15:20

Monday

Take the day off here. (If, however, your swimming situation provides for swimming on Mondays instead of Fridays, then switch your Friday swim to today.) 


Tuesday
SWIM 0:45
WARM UP
4 x 200 Choice w/20 descend 1-4 from 50% to 75%
MAIN SET
16 x 100 w/10 sec rest after each
#1-4: Descend from 60% - 85%
#5-16: Each one should be high quality @88-92%
-- record your average on the last 12 for future comparison
COOL DOWN
100 Swim - 100 Kick - 100 Pull - 100 Swim
BIKE 1:20
This is the first workout in the second week following the Aussie Bike Plan. If you're using consistent distances over time, you can record and analyze your progress weekly.
Give yourself about 10:00 to get into it, letting your HR rise gradually to 65-70%
INTERMEDIATE SET
4 x 20 sec relaxed "bursts" of speed w/40 sec easy @100rpm after each
MAIN SET - BIG TARGET!
You can substitute a pre-determined distance rather than the designated time interval to help you gauge your future progress. By focusing on the 84-92% intensity zone, this set is designed to tax your Anaerobic Threshold (AT) energy system.

CompuTrainer users: Remember that you should find it easier to achieve these higher HR intensities if you include some sections where the grade is slightly uphill (+0.4-0.7%). Keep the course the same from week-to-week for comparison, and be careful not to overstress your knees!

2 x 20:00 @84-92% w/15:00 easy spinning @60-70% in between
COOL DOWN
Continue spinning, bringing your HR down slowly until it's under 50% by the end
DAILY TOTAL: 2:05

Wednesday
RUN 1:05
20:00 gradual warm up, bringing your HR up to 60% by 10:00 and 70% by 20:00
30:00 steady tempo run @70-75% intensity throughout
- focus on keeping your HR under control the entire time
Finish with:
8 x 20 sec strides w/1:10 easy jog after each
Bring your HR back down gradually, to 60%
with 5:00 remaining, then down to 50% by the end.
BIKE 1:35
WARM UP
20:00 spinning @95rpm
Use a gearing pyramid to gradually raise your HR up to 65-70%
DRILLS
3 x 3:00 Isolated Leg Training w/30 sec recovery after each
MAIN SET
Moderate intensity set -- hold your HR under 75% throughout.
3 x (5.0mi / 8km / 14:30) @70-75% w/2:30 easy spinning
- hold 90-95rpm cadence throughout
COOL DOWN
Spin easy (small chain ring) @100+rpm,

allowing your HR to return to 50% for the final few minutes.
DAILY TOTAL: 2:40
WEEK-TO-DATE: 4:45

Thursday
SWIM 1:00
WARM UP
8 x (50 Swim - 50 Kick - 25 IM order) w/10 sec rest
MAIN SET
Descending time trials:
900 Swim @70% - 40 sec rest
700 Swim @75% - 40 sec rest
500 Pull with Paddles @80%
COOL DOWN
12 x 25 on 30 sec interval (leave every 30 sec)
- alternate (3x thru): 25 kick - 25 left arm - 25 right arm - 25 swim
RUN 1:00
We're continuing to tax your anaerobic threshold (AT) with longer intervals in the 84-92% intensity range. This set was designed to be performed at the track, but feel free to use the durations as guidance if you're out on the road instead.
15:00 easy jog, gradually raising your HR to 70%
6 x In & Out 100's
2 x (2400m / 10:00) @84-92% w/(1200m / 7:00) easy jog after each
Go straight into your cool down, bringing your HR back
under 50% during the final 2-3:00.
DAILY TOTAL: 2:00
WEEK-TO-DATE: 6:45

Friday, 5
SWIM 0:45
WARM UP
200 Swim, then
16 x 25 w/5 sec rest after each
- alternate (4x thru): 1 Kick, 2 Swim, 1 IM order
MAIN SET
20 x 75 @70-75% w/10 sec rest
odds: (50 free - 25 kick)
evens: (25 free - 25 choice - 25 free)
COOL DOWN
400 Pull @70%
DAILY TOTAL: 0:45
WEEK-TO-DATE: 7:30

Saturday
Another "Saturday triple". The run and swim can be scheduled together at the pool (by water running) -- both are still to be done at very low intensities.
BIKE 3:30
This is far too long to be done indoors, and we suggest you perform this outside if at all possible. (If the weather is poor on Saturday, it's always fine to switch the Saturday ride/run with the Sunday run/ride. Keep the swim on Saturday in these cases.) Here is the indoor alternative if you're stuck in this situation:
WARM UP
20:00 easy spin @90-95rpm, gradually raising your HR to 65-70%
DRILLS
3 x 3:00 Isolated Leg Training w/30 sec recovery after each
Begin with some aerobic "bulk":
2 x (6.2mi / 10km / 18:30) @75% w/1:30 @60-65% after each
This drill will help recruit different types of muscle fibres
and act as an intermediate set as well:
4 x 4:30 Variable Gearing set w/30 sec recovery
-- every repeat should be as follows:
3 x thru the following:
40 sec in "medium" gear;
20 sec in "easy" gear;
30 sec in "hard" gear
MAIN SET
2 x 20:00 w/10:00 easy @90rpm / 60-70% after each
- #1 @75%
- #2 @84+%
COOL DOWN
Continue spinning @90rpm, bringing your HR back under 60%, then 50% before finishing.
RUN 0:50
This week we'll go straight outside and bump up the
intensity right away. Spend the first 5:00 @80-85%,
simulating the feeling of getting out of the transition area.
Then bring the intensity back down to 75% for the duration.
SWIM 0:30
4 x 400 Swim w/1:00 rest after each
#1 @60%
#2 @70%
#3 @80-85%
#4 back down @60% - the last 100 should be very easy
DAILY TOTAL: 4:50
WEEK-TO-DATE: 12:20

Sunday
RUN 2:10
Today's run should be done on the road, keeping in mind the basic structure of the workout.
4 x 20:00 @65-70% w/10:00 @75-80% in between
- alternate low intensity aerobic work with higher intensity sections
- hold your running cadence at 90+spm during faster periods
- concentrate on holding proper running form
Cool down @60-70% through to the end.
BIKE 0:50
-- Immediately after the run, if possible.
After 20:00 @70-75%, do the following drill to mix it up:
3 x 4:30 Variable Gearing Set w/30 sec recovery -- each one is as follows:
-- 3 x through:
-- 40 sec @90-95 rpm, 75% intensity;
-- 20 sec @100-105 rpm, 80% intensity;
-- 30 sec @80-85 rpm, 85% intensity
Bring your HR back down under 60% by the end
DAILY TOTAL: 3:00
WEEK-TO-DATE: 15:20