9-03-2009 / 15-03-2009 (WEEK #9)

WEEK #9 (9-03-2009 / 15-03-2009)

Swim 2:30 - Bike 7:05 - Run 4:10 -- Total: 13:45

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Monday

SWIM 0:45

WARM UP

6 x (50 Swim - 50 Kick - 25 Swim) w/10 sec rest after each

MAIN SET

2 x 650 Swim w/30 sec rest

(Alternate Set: 2 x 500)

#1 @70%; #2 @80% -- hold your stroke count even throughout

COOL DOWN

3 x 200 Pull @70% (#1), 60-65% (#2), under 60% (#3)

-- 20 sec rest after each

(Alternate Set: 3 x 100)

DAILY TOTAL: 0:45

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Tuesday

BIKE 1:40

WARM UP

20:00 easy spinning, gradually working up to 70%

DRILLS

2 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)

MAIN SET

3 x (6.2mi / 10km / 17:30)

-- #1 @70-75%; #2 @75%; #3 @80-85%

w/3:30 easy spinning @60% & 90rpm after each

COOL DOWN

Keep spinning, holding your cadence at 85-90rpm and reducing your gearing to bring your HR under 50% by the end

RUN 0:45

10:00 easy jog, gradually bringing your HR up to 60%

10:00 increasing your effort up to 70-75%

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

-- really try to get your foot speed going!

-- it's ok to let your HR drift up above 80%

Cool down completely, bringing your HR back down to 60% by the end.

DAILY TOTAL: 2:25
WEEK-TO-DATE: 3:40

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Wednesday

SWIM 1:00

WARM UP

4 x 200 w/15 sec rest, descending

-- #1 very easy, @50% - increase the effort gradually to 70% on #4

Intermediate Set:

8 x 50 (25 easy / 25 fast) w/10 sec rest

(Alternate set: 6 x 50)

MAIN SET -- BIG TARGET!

This set is an excellent indication of what your speed would be during a swim from 1500 to 1.2 miles (Half Ironman distance). It should be enlightening to compare today's results to those of four weeks ago...

20 x 100 @race pace (85+%) w/10 sec rest between each

(Alternate Set: 16 x 100)

-- keep track of your total time and record the average pace per 100 in your log book for future reference.

COOL DOWN

6 x 50 w/10 sec rest, bring your HR down under 60% by the end

BIKE 1:15

WARM UP

20:00 Gearing Pyramid: 4:00 in easiest gear,

5:00 in next gear, then 5:00, finishing with 6:00.

-- your HR should be @70% during the final 6:00

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)

(11.2mi / 18km / 33:00) aerobic spin @75%

-- this is exactly 1/10th of the Ironman distance bike

-- your pedal stroke should feel more even and smooth after finishing the ILT drills

COOL DOWN

continue spinning @90rpm, bringing your HR back under 60% by the end.

DAILY TOTAL: 2:15
WEEK-TO-DATE: 5:55

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Thursday

SWIM 0:45

WARM UP

300 Swim - 100 Kick - 200 IM

MAIN SET

1000 Loco Swim (Alternate set: 800 - skip one "4/4" in the middle)

(1 easy/1 fast, 2/2, 3/3, 4/4, 4/4, 3/3, 2/2, 1/1)

rest 60 seconds

800 Loco Swim (Alternate set: 600 - skip 4/4 in the middle)

(1 easy/1 fast, 2/2, 3/3, 4/4, 3/3, 2/2, 1/1)

COOL DOWN

4 x 50 w/10, bringing the intensity back down to 60%

RUN 1:05

This is designed to be done at the track -- the suggested times are included as a guide if you have to run elsewhere.

15:00 warm up jog, bringing your HR up to 70% gradually

2 sets of:

4 x (800m / 3:00) w/400m (2:00) recovery after each

-- descend these from #1-4 (70% - 75% - 80% - 85%)

-- no additional recovery between sets

Continue jogging, reducing your HR down below 60% by the end.

Walk two laps around the track before stopping completely.

DAILY TOTAL: 1:50
WEEK-TO-DATE: 7:45

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Friday - Rest Day

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Saturday

BIKE 2:50

It's difficult to develop an indoor cycling workout that approaches three hours in length without stetching the bounds of your sanity! Go ahead and perform this ride outdoors if possible, and follow this slightly reduced duration ride if you're stuck indoors. The increased efficiency when riding on a trainer will make up for the reduced "saddle time".

WARM UP

20:00 Gearing Pyramid:

-- 3:00 getting to 50%, 4:00 up to 60%, 5:00 @60-70%, 8:00 @70%

DRILLS

These ILT drills are an excellent mechanism for balancing your pedal stroke -- I do them regularly, and it's really helped me get my cycling "feel" back quickly. Even if you're riding outside these days (a good idea), you should take some time before or after your ride to include this drill.

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)

MAIN SET -- BIG TARGET!

2 x (11.2 miles / 18km / 33:00) @75% w/3:00 recovery @75% intensity

-- hold your HR under 75% and hold a cadence of 88-92 rpm throughout

-- straight into:

2 x (6.2 miles / 10km / 17:30) @80% w/2:30 recovery @60-70% in between

COOL DOWN

Continue spinning for at least 20:00 @60-70% -- you're deriving some

aerobic benefit as long as you're above 60% -- then bring your HR

back under 60% before finishing. Hold your cadence at 90+ rpm

throughout, though you can bring it under 85rpm for the final few minutes.

RUN 0:40

This is a steady aerobic effort to finish off your day -- do a quick transition after your ride and get on the run right away. Keep your HR under 75% throughout, and finish with 2-3:00 of walking to bring the intensity under 50% before stopping.

DAILY TOTAL: 3:30
WEEK-TO-DATE: 11:15

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Sunday

RUN 1:40

15:00 warm up jog, holding your HR under 70% throughout

30:00 "bulk" aerobic run: hold proper running form throughout

2 sets of (5:00 jog @60% between sets):

8 x 1:30 with fast foot speed w/30 sec slower jog after each

-- let your HR drift above 80% if necessary to hold the proper cadence

Continue running at an aerobic pace (60-70%) through to the end.

BIKE 0:50

Right after your run, either indoors or out on the road (be careful if it's chilly outside -- stay indoors!). Hold your intensity between 60-70%, and maintain a cadence of 85-90rpm. Stay in your small chain ring to reduce stress and improve your recovery.

GREAT WEEK!

DAILY TOTAL: 2:30
WEEK-TO-DATE: 13:45