04-05-2009 / 10-05-2009 (Week 7)

Week 7 (04-05-2009 / 10-05-2009)

Swim 3:00 - Bike 9:20 - Run 6:00 -- Total: 18:20

We're continuing with higher intensity intervals on the key workout days during the week. This added speed and tolerance for lactic acid buildup will come in handy when it comes time for your key Ironman race.

Keep up the good work!

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Monday

Total day off -- you've earned it, so kick your feet up and enjoy it!

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Tuesday

SWIM 0:45

WARM UP

600 Swim (every 4th 25 Build-up IM order -- no free on build up 25s)

MAIN SET

2 x 800 w/1:00 recovery between repeats

#1 @75-80%, Pull with perfect technique

#2 400@75-80% - 400 @80-85%, keep stroke count even during entire 800

COOL DOWN

200 Choice, below 60%

BIKE 1:20

15:00 getting your HR up to 60% -- straight into

5 x 20 sec fast spinning (100+ rpm cadence) w/40 sec recovery spin @90 rpm

MAIN SET

We're bumping up the overall intensity of the Tuesday bike sessions for the next couple cycles before pulling the throttle back. The durations will get shorter as the intensity gets higher.

4 x 7:00 @ 85-95% with 3:00 easy spin between

Build up each 7:00 repeat within the zone. As the set progresses, spend more time above 90% within each repeat.

COOL DOWN

Continue spinning @~100 rpm, bringing your HR back down gradually to 60% with 5:00 left, and finally below 50% by the end.

DAILY TOTAL: 2:05

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Wednesday

RUN 1:30

20:00 warm up jog, allowing your body to slowly get up to 65-70% by the end.

As you fatigue, keep your upper body relaxed and your posture perfect.

Relaxed chest and breathing.

4 x 12:00 steady tempo run @70-75% w/3:00 recovery @60-65% in between

Bring your HR back down to 60% with 5:00 remaining & 50% by the end.

BIKE 2:00

WARM UP

20:00 spinning @90-95rpm

- get your HR up to 60% in the first 12-15:00 and closer to 70% by 20:00

DRILLS

These drills are designed to help smooth your pedal stroke for greater efficiency:

6 x 3:00 Isolated Leg Training w/30 sec recovery after each

MAIN SET

3 x 20:00 @75% w/3:00 easy spinning @60-70%

- hold 90-95rpm cadence throughout, and shift through several gears

to change the stress on your legs to keep them fresher

COOL DOWN

Spin easy in your small chain ring @95+rpm,

allowing your HR to return to 50% for the final few minutes.

DAILY TOTAL: 3:30

WEEK-TO-DATE: 5:35

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Thursday

SWIM 1:00

WARM UP

400 Swim - 200 IM - 200 Choice

MAIN SET

Try to keep your stroke count even throughout the set. As you fatigue, concentrate on perfect technique--shoulder roll, tight streamlines off the walls, stretch out stroke in front and finish it back at your hip.

6 x 300 @ 75-84% w/:30 recovery -- descend 1-3, 4-6

COOL DOWN

6 x 100 w/10 sec rest

- alternate 100IM / 100 Free

- keep your HR below 70% on IMs and 60% on Freestyles

RUN 1:15

Standard track workout format -- use the suggested times only if you can't get to a track.

20:00 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:

We're working towards more pure speed mixed with endurance. We want you to be getting faster but also becoming able to sustain faster speeds in races. Isn't that what it's all about anyway? This workout is to be done on a trail or bike path. The road is OK too, but running at the track isn't necessary, though it can be done there.

12 x (2:00 fast/1:00 easy jog)

Start at a little slower than your 10k effort (about 85-88%) and try to make each repeat slightly faster so that the last few are faster than 5k speed.

Avoid starting out too fast. If you do, you will burn out and be running more slowly despite the fact that your HR is at 95% or higher. Try to remain consistent on your effort/speed of the recovery jogs. Do them very slowly, but keep them even.

Jog easy @60% or below to the end -- walk backwards to stretch out yout calves and hamstrings the last 2-3:00 to complete your cool down

DAILY TOTAL: 2:15

WEEK-TO-DATE: 7:50

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Friday

By adding IM work to a swim workout, you will get a lot more out of the time you are puttin in the pool because you'll be working a broader range of muscles and you'll be using them in different ways. By incorporating IM work without increasing your time in the pool, your swimming will improve.

SWIM 0:45

WARM UP

400 easy swim

MAIN SET

4 sets of the following:

150 IM (no free) @80-85% w/:15 rest

100 FR @90% w/:15 rest

50 IM order @90+% w/1:15 rest; go right into next set

COOL DOWN

600 Pull @ 60-70%; perfect technique

RUN 0:30

Do this run at night if you can, so that there is as much time as possible between it and yesterday's track session.

Keep your HR below 65% -- total recovery

DAILY TOTAL: 1:15

WEEK-TO-DATE: 9:05

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Weekend Note:

You can choose to do the swim right before biking as a prep for the first transition at your Ironman race, or you can do it afterwards to serve as a recovery as sorts. Whatever works out best for your schedule.

It's best to ride outdoors, even if the weather is suspect. That way, you will be used to varying conditions which you will more than likely encounter on race day.

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Saturday, 7/5

BIKE 5:15

These rides are the perfect time to experiment with different fueling options, whether they be different products or different intervals between taking in your calories. Try to work out all the glitches and nail down what works best for you so you go into your race with the utmost confidence.

SWIM 0:30

WARM UP

10 x 75 (50 Swim - 25 Kick) w/:10 recovery

MAIN SET

20 x 25 alt (25 fast with 25 moderate) w/:10 rest

COOL DOWN

300 easy recovery Swim

DAILY TOTAL: 5:45

WEEK-TO-DATE: 14:50

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Sunday, 7/6

RUN 1:45

After 15:00 of warming up, settle into a pace between 65-75%. Be consistent and be sure to leave some energy for the rest of the workout. At 1:25, bump up the intensity to 80% for the last 20 minutes.

BIKE 0:45

Immediately after the run @ 75%. Quick transitions at both ends of the ride.

RUN 1:00

Get into your pace right away at 70-75% and hold it there for the first 30 minutes, then bump it up to 80-85% for 15 minutes before warming down the final 15 minutes.

DAILY TOTAL: 3:30

WEEK-TO-DATE: 18:20