WEEK #2 (24-01-2009) - Training for Ironman

Saturday

BIKE 2:00

WARM UP

20:00 warm up spin, using a gearing pyramid to get into it slowly.

Aerobic Set:

This is designed to add some aerobic "bulk" to today's session -- do it at the suggested intensities, and get ready for the main set.

2 x (6.2mi / 10km / 17:00) @75% w/3:00 recovery spin @60% after each

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 fast spinning (120 rpm) w/40 sec recovery spinning (90 rpm) after each - continuous

MAIN SET -- BIG TARGET

This set is described in terms of time; if you have a CompuTrainer, or if your cyclometer is driven off your rear wheel, then you can substitute the distances (in parenthesis below) for the time. Be sure to record your times and average HR's for future comparisons.

Take good notes!

3 x (8:30 / 3.1mi / 5km) time trial @84% w/2:30 recovery btwn 60-70%

COOL DOWN

Continuous spinning until your HR is back under 60%. Adjust your gearing such that your cadence remains at roughly 90 rpm through the end of the session. Good job!