WEEK #5 (14-02-2009) - Training for Ironman

Saturday

BIKE 2:50

WARM UP

20:00 gearing pyramid

-- 2:00, 3, 4, 5, & 6:00 intervals, increasing your gearing by one

and increasing your intensity gradually to 75%

DRILLS (30:00 total)

4 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);

-- straight into

4 x 3:00 VG Sets w/ 30 sec recovery spin after each.

Each VG Set done as follows, 2 x through:

40 sec in a moderate gear @90-95rpm;

20 sec easy gear @110+rpm;

30 sec hard gear @85 rpm

MAIN SET -- BIG TARGET!

These are descending aerobic intervals. Record your times, average heart rate, and speed (if possible) for each of these & compare them to previous similar sets (such as Sat, 2/24).

(11.2mi / 18km / 32:00) @75% - 3:00 recovery spin @60-65%

(9.3mi / 15km / 27:00) @75% - 3:00 recovery spin @60-65%

(9.3mi / 10km / 18:00) @84% -- NOTE HIGHER INTENSITY! - 2:00 recovery

(6.2mi / 5km / 9:00) @84% -- Finish strong!

COOL DOWN

Continue spinning, gradually reducing the intensity to 60% and below.

RUN 0:50

Right after cycling if possible. Get right into 75% effort and hold until the final 10:00. Use the final 10:00 to gradually allow your HR to drop to 50-60% by the end.