Ultra Distance Group

WEEK #5 - 3rd Week of 1st Pre-Season Cycle
Swim 2:30 - Bike 5:30 - Run 2:50 -- Total: 10:50


Monday
SWIM 0:45
WARM UP
2 x (100 Swim - 100 Kick - 100 Pull) -- continuous
MAIN SET
8 x 200 w/20 sec rest after each
(ALTERNATE MAIN SET: 9 x 100 w/10 sec rest)
-- hold every 200 even at 70% intensity, concentrating on minimizing your stroke count throughout the set
COOL DOWN
300 Pull, bringing your HR back under 60% by the end
DAILY TOTAL: 0:45

Tuesday
BIKE 1:20
WARM UP
Easy, controlled spinning, increasing the intensity slowly:
8:00 @60% - 5:00@65% - 3:00 @70% (continuous)
MAIN SET
This is a low intensity interval set designed to help you establish a sense of pace at a lower, long-distance intensity.
3 x 5.0mi (8km) @75% w/2:00 recovery @60% after each
COOL DOWN
Control your HR carefully, all the way "back down"
6:00 @70% - 4:00 @65% - 2:00 @60%
RUN 0:30
Steady aerobic-paced distance run, holding your HR intensity between 60-70% throughout.
DAILY TOTAL: 1:50
WEEK-TO-DATE: 2:35

Wednesday
BIKE 1:05
WARM UP
10:00 easy spinning @60% intensity
DRILLS
3 x 3:00 ILT w/30 sec recovery after each
Each one should be done as 6 x (20 sec one leg/10 sec transition), continuous
MAIN SET
This is designed to help build general aerobic conditioning and to help you gain a sense of pace for longer distances.
4 x 7:00 @75% intensity w/3:00 @60% recovery after each
COOL DOWN
easy spinning, brining your HR back down below 60%
DAILY TOTAL: 1:05
WEEK-TO-DATE: 3:40

Thursday
SWIM 0:45
WARM UP
600 easy swim, holding proper form and letting your HR rise to 70% by the end.
MAIN SET
Locomotive Swim: 3 x 500 Loco w/30 sec rest after each, building from
1 length easy/1 length fast up to 4 lengths easy/4 lengths fast
-- easy efforts should be done @60% intensity;

fast efforts are at roughly 75% intensity
(ALTERNATE SET: 2 x 500 w/30 sec rest)
COOL DOWN
4 x 75 @60% w/10 sec rest after each
RUN 0:40
10:00 easy jogging, allowing your HR to get up to 60% gradually
24:00 "tempo run" -- performed as follows:
6:00 @75% -- 2:00 @60% -- straight into
2:00 @84% with fast foot speed -- 6:00 @60% -- straight into
6:00 @75% -- 2:00 @60%
Continue cooling down until your HR is back under 60%
DAILY TOTAL: 1:25
WEEK-TO-DATE: 5:05

Friday
SWIM 1:00
WARM UP
400 Swim - 200 Kick - 200 Pull
(ALTERNATE SET: 500 Swim only)
MAIN SET
During this week filled with aerobic focus, we'll concentrate here on longer distance swimming. The idea is to hold the intensity constant at 75% (not higher), and try to minimize the strokes per length throughout each swim.
1200 Swim - 800 Swim, w/60 seconds rest in between
(ALTERNATE SET: 1200 Swim - 400 Swim)
COOL DOWN
4 x 50 @60% w/10 sec rest after each
DAILY TOTAL: 1:00
WEEK-TO-DATE: 6:05

Saturday
BIKE 2:15
WARM UP
20:00 gearing pyramid
-- begin with 6:00 @60% in your easiest gear, then adjust to one gear harder for 5:00, then 4:00, 3:00, and finish with 2:00 @75%
MAIN SET
This main set should help demonstrate how much more smoothly you can pedal with some focus on spinning smooth circles. The target time trial distance is 11.2 miles (18.1km), which is exactly 1/10 of the Ironman ultra distance bike ride.
2 x 3:00 ILT w/30 sec recovery after each
Each one should be done as 6 x (20 sec one leg/10 sec transition), continuous
1 x 11.2 miles (18.1 km) time trial @75% -- record your time
2 x 3:00 ILT w/30 sec recovery after each -- right into
1 x 11.2 miles (18.1 km) time trial @75% -- compare to the first time trial -- should be slightly faster at the same HR intensity
2 x 3:00 ILT w/30 sec recovery after each -- your abs (stomach muscles) will probably be throbbing a bit here, but relax your mid-section and concentrate on smooth pedaling throughout the cycle
COOL DOWN
20:00 reverse gearing pyramid: 6:00 in "hard" gear @75%, followed by 5:00 in next easier gear, then 4:00, 3:00, and then 2:00 @60% intensity by the end.
RUN 0:30
This run should be done immediately after your bike ride, maintaining a steady aerobic pace (60-70% intensity) throughout.
DAILY TOTAL: 2:45
WEEK-TO-DATE: 8:50

Sunday
RUN 1:10
Begin with a 20:00 jog, getting into it very gradually,
bringing the intensity up to 65% by the end.
Big Target: 3-Mile MAF Test
Here's the drill: Either perform this at a local track (preferably one you can run to), or use a familiar portion of a local course that you know to be roughly three miles in length. Begin by gradually increasing your HR up to 75% intensity -- beginning this directly after the warm up would work best -- and then, when you are at a known starting point, start your watch!
Be sure to hold your HR right at 75% throughout the test run -- no more! -- and stop your watch after reaching the three-mile point. Record your time for future comparison.
Be sure to cool down completely, immediately after your run. Your HR should be at or under 60% before you come to a close.
BIKE 0:50
This bike ride can be done indoors or outside, making sure to hold the intensity level in the aerobic zone throughout (60-70% intensity). For those inside, we can do a "mini-MAF" test here as well, after a 20:00 warm up spin:
2 x 3.1 miles (5 km) @75% intensity w/3:00 @60% recovery after each
-- record your times for future comparison, again remaining careful to keep the intensity below 75% at all times.
Cool down completely, bringing your HR down to 60% by the end.
DAILY TOTAL: 2:00
WEEK-TO-DATE: 10:50