Diario de un ciclista feliz, reconvertido al triatlón…: 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!

Monday

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

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

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,

DAILY TOTAL: 3:30

WEEK-TO-DATE: 5:35

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

Friday

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

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.

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

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.

lunes, 10 de julio de 2006

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

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

No hay comentarios:

Publicar un comentario