martes, 31 de marzo de 2009

WEEK 2 (31-03-2009) - Training for Ironman

Tuesday

SWIM 0:45
WARM UP
4 x 200 Choice w/20 descend 1-4 from 50% to 75%
MAIN SET
16 x 100 w/10 sec rest after each
#1-4: Descend from 60% - 85%
#5-16: Each one should be high quality @88-92%
-- record your average on the last 12 for future comparison
COOL DOWN
100 Swim - 100 Kick - 100 Pull - 100 Swim
BIKE 1:20
This is the first workout in the second week following the Aussie Bike Plan. If you're using consistent distances over time, you can record and analyze your progress weekly.
Give yourself about 10:00 to get into it, letting your HR rise gradually to 65-70%
INTERMEDIATE SET
4 x 20 sec relaxed "bursts" of speed w/40 sec easy @100rpm after each
MAIN SET - BIG TARGET!
You can substitute a pre-determined distance rather than the designated time interval to help you gauge your future progress. By focusing on the 84-92% intensity zone, this set is designed to tax your Anaerobic Threshold (AT) energy system.

CompuTrainer users: Remember that you should find it easier to achieve these higher HR intensities if you include some sections where the grade is slightly uphill (+0.4-0.7%). Keep the course the same from week-to-week for comparison, and be careful not to overstress your knees!

2 x 20:00 @84-92% w/15:00 easy spinning @60-70% in between
COOL DOWN
Continue spinning, bringing your HR down slowly until it's under 50% by the end

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