WEEK 7 (06-05-2009) - Training for Ironman

RUN 1:30

20:00 warm up jog, allowing your body to slowly get up to 65-70% by the end.

As you fatigue, keep your upper body relaxed and your posture perfect.

Relaxed chest and breathing.

4 x 12:00 steady tempo run @70-75% w/3:00 recovery @60-65% in between

Bring your HR back down to 60% with 5:00 remaining & 50% by the end.

BIKE 2:00

WARM UP

20:00 spinning @90-95rpm

- get your HR up to 60% in the first 12-15:00 and closer to 70% by 20:00

DRILLS

These drills are designed to help smooth your pedal stroke for greater efficiency:

6 x 3:00 Isolated Leg Training w/30 sec recovery after each

MAIN SET

3 x 20:00 @75% w/3:00 easy spinning @60-70%

- hold 90-95rpm cadence throughout, and shift through several gears

to change the stress on your legs to keep them fresher

COOL DOWN

Spin easy in your small chain ring @95+rpm, allowing your HR to return to 50% for the final few minutes.