Ultra Distance Group

WEEK #4 - 2nd Week of 1st Pre-Season Cycle
Swim 2:30 - Bike 4:30 - Run 2:20 -- Total: 9:20


Monday
SWIM 0:45
WARM UP
200 Swim - 200 Kick - 200 Pull - 200 Swim
-- the 2nd swim should be faster than the 1st, at around 75-80% intensity
MAIN SET
5 x 300 w/20 sec rest after each
-- each 300 performed as (100 freestyle - 100 IM - 100 freestyle)
(ALTERNATE MAIN SET: 5 x 200 w/20 sec rest, all freestyle)
COOL DOWN
200 easy, holding perfect technique
DAILY TOTAL: 0:45

Tuesday
BIKE 1:10
WARM UP
15:00 spin, using a gearing pyramid to elevate your HR intensity gradually. (This is a 5:00-4-3-2-1:00 pyramid.)
MAIN SET
This set is designed to help you boost your aerobic capacity. It's very important that you hold the HR intensity at or under the 75% target.
4 x 8:00 @75% w/2:00 recovery @60% after each
COOL DOWN completely by spinning consistently at 90 rpm, allowing your HR to get back under 60% by the end.
RUN 0:25
This is a very short tempo run that can be done at moderate-to-low intensity. Basically, it'll be over in no time!
DAILY TOTAL: 1:35
WEEK-TO-DATE: 2:20

Wednesday
BIKE 0:55
WARM UP
10:00 easy spinning, gradually bringing your HR up to 65%
DRILLS
3 x 3:00 ILT w/30 sec rest after each set -- do each repeat as
-- 6 x (20 sec one leg, 10 sec transition)
30:00 continuous spinning, following this pattern:
- 7:00 @75%, 3:00 @60%
- 2:00 @85%, 8:00 @65%
- 7:00 @75%, 3:00 @60%
COOL DOWN
spin easy through the end of the session
DAILY TOTAL: 0:55
WEEK-TO-DATE: 3:15

Thursday
SWIM 0:45
WARM UP
600 easy swim, holding proper form and letting your HR rise to 70% by the end. (ALTERNATE SET: Trim this to 400 Swim)
Intermediate set: 4 x 50 hard (@80-85%) w/15 sec rest after each
MAIN SET -- BIG TARGET!
10 x 100 @race pace (85+%) w/10 sec rest between each
-- keep track of your total time (add up the time for each of the 100's) and record the average pace per 100 in your log book, for future reference.
(ALTERNATE SET: 8 x 100)
COOL DOWN
6 x 50 @60% w/10 sec rest after each
RUN 0:35
10:00 easy jogging, allowing your HR to get up to 60% gradually
20:00 "tempo run" -- performed as follows:
7 x (1:30 @75% intensity - 30 sec @60% recovery) - continuous, straight into
3 x (1:30 @84% intensity - 30 sec @60% recovery) - continuous
Continue cooling down until your HR is back under 60%
DAILY TOTAL: 1:20
WEEK-TO-DATE: 4:35

Friday
SWIM 1:00
WARM UP
400 Swim - 200 Kick - 300 Pull
(ALTERNATE SET: 400 Swim - 200 Pull)
MAIN SET
2 x 1000 @75% w/60 sec rest in between
-- keep track of your total time (add up the time for each of the 100's) and record the average pace per 100 in your log book, for future reference.
(ALTERNATE SET: 2 x 700)
Hold the intensity constant at 75% (not higher), and try to keep your times even throughout the set. Try to minimize the strokes per length.
COOL DOWN
4 x 75 @60% w/10 sec rest after each
DAILY TOTAL: 1:00
WEEK-TO-DATE: 5:35

Saturday
BIKE 1:45
WARM UP
15:00 easy spin -- use a gearing pyramid to gradually build to 75%
-- 5:00 in easy gear, 4:00 in next harder gear, then 3:00, 2:00, & 1:00
DRILLS
3 x 4:30 Variable Gearing Set w/30 sec recovery after each
-- each repeat should be
3 x (40 sec in medium gear - 20 sec in easiest gear - 30 sec in hardest gear)
MAIN SET -- BIG TARGET!
This target set is meant to be performed in an aerobic state, which means that you need to be disciplined and hold your HR intensity at or below 75% throughout the set. It is optimal to be able to measure the distance that you are riding in order to record your time for this test. If you are using a CompuTrainer, then just program the unit for a level course of 8.4 miles; if you are using another type of trainer (or riding out on the road), then use your cyclometer to measure the distance traveled.
2 x 8.4 miles @75% w/3:00 @60% intensity in between
-- make sure that you keep your HR under control for both repeats, and record both times (and average HR, if possible) for future reference.
COOL DOWN to 1:45 total, gradually bringing your HR
back under 60% by the end
RUN 0:25
This is a gentle, relaxing run done at very low intensity throughout. Your HR
intensity should never exceed 75%, and should be held closer to 65%.
DAILY TOTAL: 2:10
WEEK-TO-DATE: 7:45

Sunday
RUN 0:55
This is a gentle, relaxing run done at very low intensity throughout. Your HR
intensity should never exceed 75%, and should be held closer to 65%.
BIKE 0:40
Use this as a "cool down" spin in your small chain ring, beginning @75%
intensity after the run, and gradually coming down to 60% by the end.
You should feel invigorated at the end of your first "real" week!
DAILY TOTAL: 1:35
WEEK-TO-DATE: 9:20