15-06-2009 / 21-06-2009 (Week 1 of 2)

Week 1 of 2 (15-06-2009 / 21-06-2009)

Swim 2:00 - Bike 5:30 - Run 3:25 -- Total: 10:55

Drastic reduction in hours this week. This is the first week of a two-week taper. There is still some work to be done, but also make sure you take advantage of the reduced hours to get more rest.

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Monday

Day off.

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Tuesday

SWIM 0:45

WARM UP

800 Swim (every 4th 25 is IM Order);

so the last lap of the first 100 is fly; the last lap of the second 100 is back; etc.

MAIN SET

3 x 400 @ 60-70% with :30 rest

#1 Swim

#2 Pull

#3 Swim

COOL DOWN

8 x 50 w/:10 total recovery

BIKE 1:15

10:00 getting your HR up to 70% -- straight into

5 x 20 sec fast spinning (100+ rpm cadence) w/40 sec recovery spin @90 rpm; then spin easy for several minutes

MAIN SET

Some hard work still needs to be done to keep you sharp for racing.

Complete three sets of the following:

11:00 @ 80-88%

5:00 easy spin @ 65%

Get your HR into the zone as quickly as you can, but be sure to hold an even effort or increase your effort within each repeat. You want to push hard, but also make sure you finish the set with a lot of energy left over.

The purpose of the set is to keep your legs sharp without breaking you down too much.

COOL DOWN

Gradually slow down to 60% with 10:00 left, and finally below 50% by the end.

DAILY TOTAL: 2:00

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Wednesday

RUN 0:50

10:00 warm up jog, allowing your body to slowly get up to 65-70% by the end.

After warming up, hold your HR at 70-75% for the middle 30 minutes.

Cooldown the final 10:00 by bringing your HR below 60%.

BIKE 1:00

WARM UP

10:00 spinning @90-95rpm

- get your HR up to 65+% by the end.

MAIN SET

Hold the middle 40:00 @ 70-75%. Stay in the aero position the entire time if possible and be sure to keep your HR in the proper zone.

Keep your cadence above 80rpm on any uphills and spin out the downhills at 100rpm. Always keep pedaling.

COOL DOWN

Spin easy in your small chain ring @95+rpm the final 10 minutes below 60% allowing your HR to return to 50% for the final few minutes.

DAILY TOTAL: 1:50

WEEK-TO-DATE: 3:50

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Thursday

SWIM 0:45

WARM UP

200 Swim - 200 Kick - 200 Pull - 200 Swim

DRILLS

20 x 25 with :10 rest

in groups of 4, do

25 moderate

25 easy

25 Kick moderate

25 IM order

COOL DOWN

600 Swim

- keep your HR @ 70% and work on perfect technique

RUN 1:00

Last speed session of the taper. Make the most of it.

WARM UP

10:00 easy jog, gradually raising your HR to 70%

- finish with 1-2 laps of accelerated running down the straightaways to get you ready for the main set:

MAIN SET

Complete 6 sets of the following:

800m @ 80-92%

400m recovery jog @ 65%

For each 800m repeat, hold a consistent pace for the first 600 (80-88%). Then quickly pick up your speed during the final 200 so that you are running at an effort equal to your 5k pace -- fast but still relaxed and controlled.

COOL DOWN

Jog easy @ 60% or below to the end, and walk it in the final couple minutes.

DAILY TOTAL: 1:45

WEEK-TO-DATE: 5:35

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Friday

SWIM 0:30

WARM UP

400 Swim

MAIN SET

10 X 100 (25 Kick - 25 Left arm - 25 Right arm - 25 Build up Swim) with :10 rest;

Build up the 25 swims to a little faster than race pace.

COOL DOWN

6 x 50 total recovery; your choice

DAILY TOTAL: 0:30

WEEK-TO-DATE: 6:05

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Weekend Note:

This weekend will still be a larger load than during ther rest of the week, to keep in line with what you've done so far this year and because race day will be a long day.

If by this time you are already at your race destination, then get out on the course and bike/run over a key section of the course -- a particularly challenging section or a part with a lot of turns that needs to be mapped out before race day.

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Saturday

BIKE 2:30

Aerobic effort the entire ride -- below 80%.

No matter how good you are starting to feel during the taper, keep in mind that race day is where you want to "strut your stuff." Keep your HR and your excitement under control during this ride.

Be smart and ride early before it gets hotter than blazes outside.

RUN 0:35

Sandwiched between a 10:00 warmup and 5:00 cooldown, hold your HR at 70-75% for 20 minutes.

Complete this run later in the day, after your legs have recovered from the ride. Finishing up an hour or so before a meal is a great idea, as the meal will serve to refuel your body.

Finish the day by drinking lots and lots of water and stretching out your whole body.

DAILY TOTAL: 3:05

WEEK-TO-DATE: 9:10

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Sunday

RUN 1:00

After 10:00 of warming up, do 2 sets of the following:

15:00 @ 75%

5:00 @ 65%

**on the final 5 minutes of the second 15:00 repeat, increase your HR up to 75-84%.

BIKE 0:45

Right after running if possible. Total recovery in your small chainring with 100+rpm.

Again, get this workout done early so the heat isn't zapping your energy unnecessarily.

DAILY TOTAL: 1:45

WEEK-TO-DATE: 10:55