Ultra Distance Group

WEEK #11
Swim 2:30 - Bike 6:25 - Run 4:15 -- Total: 13:10

This is the long, steady distance week, so please don't mistaken the long durations as being full of hard work. The idea here, as it was in the third week for the first two cycles, is to build endurance through controlled aerobic effort.

SO TAKE IT EASY OUT THERE THIS WEEK!

Next week, of course, is another story....


Monday
SWIM 0:45
WARM UP
2 x (200 Swim - 100 Kick)
MAIN SET
2 sets of (3 x 300 w/20 sec in between) w/60 sec in between sets
Each set should be
- #1 @65%, focusing on reducing your stroke count
- #2 @70-75%, holding same stroke count
- #3 @80%, should be fastest & stroke count should remain equal to #1 & 2
(ALERNATE SET: 2 sets of 3 x 200)
COOL DOWN
4 x 75 easy w/10 sec rest
- bring your HR back down under 60% by the end
BIKE 0:40
This is an additional session to add some bulk to this week's cycling total. Use it as a pure aerobic effort that will also aid in your recovery.
15:00 warm up, as follows:
-- 5:00 in relatively easy gear, getting up to 60-65% (90-95rpm)
-- 10:00 in moderate gear, staying between 65-70% (90-95rpm)
Straight into:
-- 15:00 in next highest gear, holding it right @75% (88-92rpm)
Finish with:
-- 7:30 in moderate gear, staying between 65-70% (95rpm)
-- 2:30 in easy gear, bringing it back under 60% (85-90rpm)
DAILY TOTAL: 1:25

Tuesday
BIKE 1:15
WARM UP
12:00 easy spin (90-95 rpm), gradually getting up to 70%
INTERMEDIATE SET
4 x 15 sec fast spin (105-110+ rpm)
w/45 sec spin @90 rpm after each
spin for 3:00 before starting main set...
MAIN SET

Remember here: Long, Steady Distance!
Also, reread the questions regarding Interval Workout Instructions and Aerobic Interval Guidelines
3 x (5.0mi / 8km / 14:00) @75% w/1:00 recovery spin @60%
COOL DOWN
Bring down your HR gradually, finishing @60% by the end.
RUN 0:45
15:00 warm up jog, gradually bringing the intensity up to 65-70%
Stride Drills:
4 x "250 strides" on 5:00 interval
(This means to begin each one, every five minutes.)
Focus on increasing the speed of your leg turnover while forcing your HR to stay under 75% the entire time.
Cool down completely, bringing your HR back down to 60% by the end.
DAILY TOTAL: 2:00
WEEK-TO-DATE: 3:25

Wednesday
SWIM 0:45
WARM UP
400 Swim
12 x 25 w/10 sec -- alternate (Swim - Kick - Choice)
MAIN SET
1500 straight swim @75-80%
-- should feel slightly slower than race pace
-- concentrate on minimizing your strokes per length
(ALTERNATE SWIM: 1200 straight)
COOL DOWN
200 Swim
BIKE 1:00
WARM UP
20:00 warm up spin, as follows:
-- 3:00 in easiest gear @60-65% / 95 rpm
-- 5:00 in next harder gear @65-70% / 90-95 rpm
-- 5:00 in next harder gear @70% / 90 rpm
-- 7:00 in next harder gear @75% / 88-90 rpm
DRILLS
2 x 3:00 ILT w/30 sec recovery after each
-- each repeat should be
3 x (20 sec one leg / 10 sec transition / 20 sec other leg / 10 sec transition)
3 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
2 x 3:00 ILT w/30 sec recovery after each
COOL DOWN
10:00 cool down spin, use your gearing to hold your cadence between 85-90 rpm, and bring your HR down under 60% by the end.
DAILY TOTAL: 1:45
WEEK-TO-DATE: 5:10

Thursday
SWIM 1:00
WARM UP
800 Swim, Kicking every 4th length
(3 lengths Swim, 1 length Kick, continuous)
MAIN SET
1000 Loco Swim
-- let your HR get above 80% on the fast lengths
(ALTERNATE SET: 800 Loco)
rest 60 sec before continuing with:
6 x (100 @85% - 50 easy) - continuous (900 total)
(ALTERNATE SET: 4 x (100 @85% - 50 easy))
COOL DOWN
6 x 50 @60% w/10 sec rest after each
RUN 1:05
This session is designed to be done at the track. The durations are included in case you don't have access to a track.
WARM UP
15:00 steady warm up jog, between 60-65%
MAIN SET
Be sure to hold you HR in control throughout this set:
4 x 1 mile (1600m / 7:30) @75% w/400m (1:30) after each
COOL DOWN
Continue jogging for 5-8:00, bringing your HR back close to 60%. Finish with 2-3:00 of walking, lowering your HR below 50% before stopping.
DAILY TOTAL: 2:05
WEEK-TO-DATE: 7:15

Friday - Rest Day

Saturday
BIKE 2:30
Sure, this is a long workout. Of course, it's less than half the time you'll be riding in your big Ironman-distance race later this year! Yeah, yeah, yeah, that'll be outside, full of volunteers, and exciting...but you've got to do it now, to do it right then. Have a good time with it!
WARM UP
20:00 warm up spin, easing into your long ride by slowly bringing your intensity up to 70%
DRILLS (30:00 total)
2 x 3:00 ILT w/30 sec recovery after each
-- each repeat should be
3 x (20 sec one leg / 10 sec transition / 20 sec other leg / 10 sec transition)
3 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
2 x 3:00 ILT w/30 sec recovery after each
MAIN SET -- BIG TARGET!
This is a longer big target set, and will be used to track your aerobic conditioning at this point. This "Descending Ironman" set adds up to exactly 25% of the overall Ironman distance.
Start your watch at the beginning of your first interval, and check your split times at the end of each segment. Your HR should be constant @75% during the intervals, and can drop to 60% (no lower) during the recovery periods.
(11.2 miles / 18km / 33:00) @75% -- recover to 36 min mark @60%
(8.4 miles / 13.5km / 24:00) @75% -- recover to 1:03 mark @60%
(5.6 miles / 9km / 16:30) @75% -- recover to 1:21 mark @60%
(2.8 miles / 4.5km / 9:00) @75% -- recover to 1:35 mark @60%
COOL DOWN
Continue spinning @70-75% until the 2:40 mark (about 15:00)
RUN 0:45
Transition quickly to your running gear and begin running as soon as possible. You should be able to quickly bring your HR up to 75% -- hold it there for the bulk of this run (either inside, if it's freezing out, or on a treadmill). You should ease down your intensity level to 60% at the end, with an additional few minutes of walking to bring your day to closure. Great job!
DAILY TOTAL: 3:15
WEEK-TO-DATE: 10:30

Sunday
RUN 1:40
It's been four weeks since your last aerobic running test, which makes it the perfect time to measure your progress. In addition to gauging your relative aerobic fitness, these "test runs" also give you an opportunity to test any new pre-race preparations (eating/drinking strategies) as well as any new equipment. Have fun with it & enjoy the challenge!
WARM UP
20 min. warm up jog, gradually getting your HR up to 60% & holding it between 60-70% throughout.
INTERMEDIATE SET
4 x 30 sec @75% w/60 sec @60-70% after each
Your HR should now be settled in near 75% and ready for the test:
Big Target: 4-Mile (6.5 km) MAF Test
You'll notice that the distance for this big target has been slightly increased since the last one, and we will be gradually building this up to 6 miles (10km) over the next few months to better test your aerobic strength over longer distances. Be sure to hold your HR right at 75% throughout the test run -- no more! -- and make sure to record your time.
Continue with a 40 min. endurance run @70%, either at the track or out on the road. This will add additional aerobic work to today's longer effort. Be sure to cool down completely, walking the final 2-3:00 to get your HR under 50% before stopping.
BIKE 1:00
This is a continuation of your run, designed to extend the aerobic benefit while relieving your legs from the run's pounding stress. Begin as soon after the run as possible.
10:00 warm up spin
2 x (6.2mi / 10km / 18:00) @75% w/2:00 recovery after each
10:00 cool down
DAILY TOTAL: 2:40
WEEK-TO-DATE: 13:10