Ultra Distance Group

WEEK #14
Swim 2:30 - Bike 5:00 - Run 3:20 -- Total: 10:50

Monday
SWIM 0:45
WARM UP
400 Swim, bringing your HR up gradually to 65-70%
200 Kick w/o board
3 x (4 x 50) w/10 sec rest, each set should be:
- #1 easy @60%; #2 @70%; #3 @75%; #4 @84%
MAIN SET
4 x 300 @75-80% w/30 sec rest
(ALTERNATE SET: 4 x 200)
COOL DOWN
100 easy swim
DAILY TOTAL: 0:45

Tuesday
BIKE 1:15
WARM UP
Keep your HR intensity below 70% during the first 15:00
7:30 in moderate gear @90-95 rpm, 7:30 in next harder gear @90 rpm
straight into:
6 x (15 sec fast spinning @ 105-110 rpm / 45 sec controlled spinning @90rpm)
allowing your HR to get closer to 75% (but not over)
MAIN SET
4 x (3.1 miles / 5km / 8:30) on 10:00 interval (start one interval every 10:00)
descend the efforts: #1 & 2 @75%, #3 @84%, #4 @85%
Feel free to challenge yourself a bit here...
COOL DOWN
Cool down, gradually bringing your HR back under 70% for 5:00,
then down to 65% for 4:00, then finish below 60% for the last 3:00.
RUN 0:50
20:00 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: 2:05
WEEK-TO-DATE: 2:50

Wednesday
SWIM 1:00
Today's main set is the same distance as the previous target set (Feb 19), except today's is broken into smaller pieces (100s vs. 150s). You should therefore be capable of going at least 1-2 sec per 100 faster than you did two weeks ago. Progression is key, and you should start seeing some significant progress at this time.
WARM UP
300 Swim, 100 Kick, 200 Pull
Intermediate Set:
8 x 50 (25 easy / 25 fast) w/10 sec rest
(ALTERNATE SET: 6 x 50)
MAIN SET -- BIG TARGET!
15 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: 12 x 100)
500 Swim @75% intensity -- this will extend the aerobic activity
(ALTERNATE SET: 200 Swim)
COOL DOWN
4 x 75 easy (60%) w/15 sec recovery after each
BIKE 1:00
This is a lower intensity effort, after yesterday's harder ride, today's hard swim, and before tomorrow's hard run. Throttle back here and take it easy...
20:00 warm up spin, gradually bringing your HR up to 70% (no higher)
DRILLS
3 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)
30:00 cool down spin, holding your HR at 70% at first, then bringing it back down under 60% by the end. It should be relatively easy to keep your HR under control throughout today's easy efforts.
DAILY TOTAL: 2:00
WEEK-TO-DATE: 4:50

Thursday
SWIM 0:45
WARM UP
300 Swim
6 x 75 (50 Swim / 25 Kick) w/10 sec rest
MAIN SET
1200 straight swim -- hold your intensity @75%
(ALTERNATE SWIM: 900)
COOL DOWN
4 x 75 w/15 sec rest
RUN 1:00
Now that we're near the approach of Springtime (again, at least up north), it's time to introduce a little more high quality work during the high intensity week. Today's big target workout contains slightly higher intensity than last time's, continuing our progression toward the Competitive Season.
15:00 warm up jog
Intermediate set:
4 x (15 sec fast leg turnover / 45 sec recovery jog) - continuous
MAIN SET - BIG TARGET
3 x (1600 / 1 mile / 7:00) w/(400 / 2:00) recovery @65% after each
#1 @75%; #2 @84%; #3 @85+% (challenge yourself!)
Record your times during this descending set for future comparison.
Your final mile should be faster than your 10K PR pace.
Continue jogging, cooling down completely. Your HR should be back under 60% before the end. Finish with 2-3 minutes of steady walking, bringing your HR under 50% before stopping.
DAILY TOTAL: 1:45
WEEK-TO-DATE: 6:35

Friday - Rest Day

Saturday
BIKE 2:00
WARM UP
20:00 warm up spin, using a gearing pyramid to get into it slowly.
Aerobic Set:
This is designed to add some aerobic "bulk" to today's session -- do it at the suggested intensities, and get ready for the main set.
2 x (6.2mi / 10km / 17:00) @75% w/3:00 recovery spin @60% after each
Intermediate Set:
During this set your HR intensity should bridge the gap from 75% up to 84%, getting your body ready for some higher quality, high intensity work.
4 x 20 sec fast spinning (120 rpm) w/40 sec recovery spinning (90 rpm) after each - continuous
MAIN SET -- BIG TARGET
This set is described in terms of time; if you have a CompuTrainer, or if your cyclometer is driven off your rear wheel, then you can substitute the distances (in parenthesis below) for the time. Be sure to record your times and average HR's for future comparisons.
- You should definitely notice some significant improvement over the past four weeks--take good notes!
3 x (8:30 / 3.1mi / 5km) time trial @84% w/2:30 recovery btwn 60-70%
COOL DOWN
Continuous spinning until your HR is back under 60%. Adjust your gearing such that your cadence remains at roughly 90 rpm through the end of the session. Good job!
DAILY TOTAL: 2:00
WEEK-TO-DATE: 8:35

Sunday
This is the end of a particularly hard week, and you've successfully gotten through the longest, toughest cycle so far -- terrific! Of course, there are significant challenges ahead, both before and during the upcoming race season, so let's use your success so far to inspire you to produce even better results going forward! Good job this week!
RUN 1:30
This low-intensity aerobic work at the end of a tough week is very important to initiate the recovery process. Don't look at this as another opportunity to go beat your brains out -- we've done enough of that already! Keep your HR under 75%, avoid any big-time hills (save them for later!), and relax.
BIKE 0:45
Spin out after your run, flushing your legs out with fresh blood. The intensity level here should stay close to 60%, and you need to hydrate like crazy after your run to improve your body's recovery process. Drink up!
DAILY TOTAL: 2:15
WEEK-TO-DATE: 10:50