WEEK #9 (10-03-2009) - Training for Ironman

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.