The Sprint Triathlon plan | Week 17 |

Week > 17

Monday

  • Complete day off!

Tuesday

Swimming 0:45

  • Warm up
  • 400 Swim, straight into
  • 8 x 50 w/10 sec rest after each ... - the efforts from 60% on #1 to 85% on #4, repeat for #5 through 8
  • Main set
  • 12 x 100 w/10 sec rest after each
  • - work on even pacing and minimizing strokes/length
  • - record your average pace per 100
  • Cool down
  • 8 x 75 w/15 sec rest after each
  • - each one is (25 fly / 25 back / 25 breast)
  • - relax and stretch out the different muscle groups involved with each stroke

Bike : - 1:00

  • Though Tuesday's ride is usually very high intensity, this Week we will pull back a bit, focusing instead on riding in the controlled 75% "aerobic" range.
  • You should notice that your speed at this lower intensity level is considerably higher than it was (at the same intensity level) a few months ago.
  • 20:00 Warm up spin
  • - begin at an easy pace and slowly increase your intensity to 70%
  • Main set
  • 2 x 12:00 |-§-| 75% intensity w/3:00 |-§-| 60% recovery intensity after each;
  • - hold your cadence at 90+ rpms and work on a smooth pedal stroke
  • Cool down completely, gradually easing your gearing and reducing your HR to 50%

Daily total > 1:45


Wednesday

Run : - 0:40

  • This effort is designed to be total recovery, below 70%, very similar to your long Sunday runs.
  • Concentrate on holding relaxed, throughout.

Bike : - 1:00

  • If you're riding outside today, focus on keeping your HR intensity very low throughout your ride.
  • The primary purpose today is to aid in recovery by allowing fresh blood to circulate through your body without building up significant amounts of lactate.
  • 20:00 easy spinning - use a gearing pyramid to get into it gradually
  • 3 x 4:30 w/30 sec rest after each set:
  • - 30 sec right leg only, 15 sec transition, 30 sec left leg only, etc.
  • 2 x 6:00 Set w/1:00 recovery after each
  • - each repeat is performed as:
  • - 2:00 in "middle" gear |-§-| 65-70%;
  • - 1:30 in "easy" gear |-§-| 60-65%;
  • - 2:30 |-§-| "hard" gear |-§-| 75%
  • 1 x 10:00 |-§-| 75% w/2:00 recovery spinning |-§-| 50-60% after each
  • Cool down completely

Daily total > 1:40

Week > to date > 3:25


Thursday

Swimming 0:45

  • 5 x (50 Swimming - 50 - 50 ) - continuous
  • - speed up the set as you progress
  • 1 x 1000 straight
  • - Swimming efficiently, keeping your even throughout ... record your time for future reference
  • 200 recovery swim

Run : - 0:55

  • 15:00 Warm up jog
  • - monitor your HR & allow the intensity to rise gradually to 75%
  • Main set
  • 400m (1 lap) recovery after each of the following:
  • - 2000m (5 laps) |-§-| 75% - stay in control of the intensity the entire way
  • - 1200m (3 laps) |-§-| 80-85% - should be at a steady ½ Marathon/10K pace
  • - 800m (2 laps) |-§-| 85-90% - should be near 5K pace
  • Cool down completely, jogging steadily (not walking) until your HR is back near 50%

Daily total > 1:40

Week > to date > 5:05


Friday

Swimming 1:00

  • Warm up
  • 200 Swimming - 200 - 200 - 200 Swim
  • Main set
  • 3 x 300 w/20 sec rest after each
  • - Swimming at a relaxed intensity, locking into a long-distance, "open water" pace
  • 10 x 75 Pull (using is ok) w/20 sec rest after each ... - each 75 should be (25 fast - 25 easy - 25 fast)
  • Cool down
  • 400 continuous swimming, allowing your HR to return to 60% by the end

Daily total > 0:45

Week > to date > 6:05


Saturday

Bike : - 1:30

  • As usual, we'd like you to take this ride outdoors if at all possible.
  • Indoor alternative (only if you have to)
  • Warm up
  • 20:00 Warm up spin, gradually bringing your HR up to 70% by the end
  • Drills
  • Alternate an set with a set, performing 2 of each (30 sec between sets):
  • 4:30 Isolated Leg Training:
  • - 30 sec one leg only, 15 sec transition - switching legs, continuously
  • 4:30 Variable Gearing Set
  • - do this twice through for each set:
  • 45 sec in medium gear |-§-| 105 rpm,
  • 45 sec in easy gear |-§-| 115 rpm,
  • 45 sec in harder gear |-§-| 95 rpm
  • Main set
  • 1 x 27:30 |-§-| 75% w/2:30 |-§-| 60% after each
  • If you would rather, you can do a set distance for each repeat ... (somewhere between 8-10 miles) to record your pace for future comparison
  • Cool down
  • 15:00 gradual Cool down spin, bringing your HR back under 60% by the end

Run : - 0:30

  • Get out on the road as soon after your Bike  as possible to practice the transition that your legs experience during a race.
  • Your HR will be easily elevated after your ride, and don't be afraid to push it up above 80% for the first 20:00.
  • Bring the intensity down under 70% during the final 10:00 and make sure to walk easy ... for a few minutes afterwards to complete your Cool down .

Daily total > 2:00

Week > to date > 8:05


Sunday

Run : - 1:00

  • The key here is to establish a rhythm in your stride at a low intensity to derive maximum aerobic benefit with minimal "banging" on your legs.
  • Hold your HR under control & below 75% throughout your Run concentrate ... on maintaining the entire way.

Daily total > 1:00

Week > to date > 9:05

Swimming 2:30 - Bike : - 3:30 - Run : - 3:05 ... Total: 9:05

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Lu 21802 fois Dernière modification le jeudi, 07 juin 2012 14:36

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