06-04-2009 / 12-04-2009 (Week 3)

Week 3 (06-04-2009 / 12-04-2009)

Swim 3:00 - Bike 7:15 - Run 4:30 -- Total: 14:45

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Monday

Big recovery day.

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Tuesday

SWIM 0:45

WARM UP

10 sec rest after each of the following:

200 Swim -- 2 x 100 Kick -- 4 x 50 Choice

MAIN SET

4 sets each of the following (extra 1:00 rest between sets):

(3 x 150 w/20 sec recovery after each)

#1: 85% - 100 free - 50 choice

#2: 90% - 150 choice (backstroke or breastroke are good here)

#3: 90%+ - 150 free

COOL DOWN

6 x 50 @under 60% w/10 sec rest

BIKE 1:15

Give yourself about 10:00 to get into it, letting your HR rise gradually to 65-70%

MAIN SET

Don't worry about getting your HR into this higher zone right away -- use the first repeat to bring your HR up above 84% (should take about 8-10:00), and then press the intensity up closer to 92% by the end. It will be easier to elevate your HR above 84% on the second repeat, and you should be closer to 92% for the final 6-8:00 of the set.

2 x 20:00 @84-92% w/15:00 @60-70% after each

COOL DOWN

Continue spinning, bringing your HR down slowly until it's under 50% by the end

DAILY TOTAL: 2:00

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Wednesday
Wednesday's focus continues to act as a break between the higher intensity focus of Tuesday's bike ride and Thursday's track session. Monitor your body carefully today and keep the intensity under control. Nothing hard today!

RUN 1:00

20:00 warm up jog, allowing your body to slowly get up to 60-65% by the end.

20:00 steady tempo run @70-75% intensity throughout

- focus on holding proper running form

follow with:

3 x 250 Strides w/2:00 recovery after each

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

BIKE 1:30

WARM UP

20:00 spinning @90-95rpm - use a gearing pyramid to get into it slowly.

DRILLS

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

MAIN SET

Moderate intensity set -- hold your HR under 75% throughout.

7 x 6:00 @70-75% w/60 sec easy spinning - hold 90-95rpm cadence throughout

COOL DOWN

10:00 easy spin (small chain ring) @95rpm,

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

DAILY TOTAL: 2:30

WEEK-TO-DATE: 4:30

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Thursday

SWIM 1:00

WARM UP

300 Swim

8 x 75 w/10 sec rest

- each 75 is (25 moderate freestyle - 25 choice - 25 fast freestyle)

MAIN SET

3 x 600 w/30 sec rest after each

- descend 1-3: from 75-85% intensity

#1 @75%

#2 @80%

#3 Pull (Paddles ok) @85%

COOL DOWN

6 x 100 (25 Kick - 25 Right Arm only - 25 Left Arm only - 25 Swim) - continuous

RUN 0:55

This workout is particularly suited for running at a track. If you don't have access to one, use the time durations provided for guidance .

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

4 x In & Out (100 / 20 sec)

Keep these higher intensity intervals under control, both in terms of intensity and speed. Challenge yourself with every repeat and hold your HR near the intended targets.

2 sets of:

3 x (1000m / 3:45) w/(200m / 1:15) easy jog after each

- extra (1200m / 6:00) between sets

Descend each set as follows:

#1 - 3: 84% - 88% - 92%

#4 - 6: 88% - 90% - 92%

Jog easy @60% or below to the end

DAILY TOTAL: 1:55

WEEK-TO-DATE: 6:25

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Friday

SWIM 0:45

WARM UP

800 - every 4th 25 Kick

MAIN SET

1000 Loco Swim

- concentrate on maintaining a low stroke count per length

for both the fast and easy lengths

COOL DOWN

4 x 50 Choice w/10 - let your HR get back down under 60%

DAILY TOTAL: 0:45

WEEK-TO-DATE: 7:10

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Saturday
You can approach these "Saturday triples" as though they were a triathlon -- without the entry fee! In fact, feel free to put the swim in first (if pool time permits), then transition quickly to your bike, and finish off with the run. Of course there won't be any aid stations, but you can't have everything....

BIKE 3:45

Get outside if the weather permits. If you need to be inside, follow this indoor alternative (about 2:40-2:50 total):

WARM UP

20:00 easy spin @90-95rpm, gradually raising your HR to 65%

DRILLS

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

Aerobic Intervals:

Each of these intervals is equal to 1/10th of the Ironman -- this is a great mechanism for learning how to maintain a steady, sustainable pace.

2 x (11.2mi / 33:00) @75% w/3:00 @60-70% recovery in between

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 faster spinning (110+ rpm) w/40 sec recovery spinning (90 rpm) after each - continuous

MAIN SET

Similar to Tuesday's ride, focus on getting your HR intensity within the desired range and holding it for the entire interval.

3 x (5km / 9:00) @84% w/6:00 easy spinning @90rpm / 60-70% in between

COOL DOWN

Continue spinning @90rpm @75% for at least 20:00, then bring your HR back under 60%, then 50% before finishing.

RUN 0:45

This should be done very soon after your ride. This is lower intensity than usual -- keep your HR under 75% the entire time, bringing it down under 60% by the end.

SWIM 0:30

You can put this first in your day or last -- in either case, get into it slowly. If you're doing this first-thing then finish hard; if you're finishing up your day then use it as additional recovery time, holding your intensity under 65% throughout.

1650 (1500m) straight swim

DAILY TOTAL: 5:00

WEEK-TO-DATE: 12:10

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Sunday

RUN 1:50

This run is to be done on the open road -- follow the intensity guidelines carefully and maintain good form throughout.

20:00 easy jog, bringing your HR up to 70% by the end

Steady 1:20 @75% -- this can be broken into 2 x 40:00 segments with a quick "aid station" break in between. In the future, when these runs get substantially over 2:00, we'll be planning in these stops to keep you hydrated and to help you train your body to take in fuel during exercise.

Continue jogging @60% or below through to the end

BIKE 0:45

-- Immediately after the run, if possible (on the road or indoors).

Total recovery spin holding your intensity below 65% & @90-95rpm

DAILY TOTAL: 2:35

WEEK-TO-DATE: 14:45