My middle age...: January 2014

Sunday, January 26, 2014

7th heaven....

Week 6 went well, I didn't miss any training and I have dropped a little weight. So, that is good news. I have a really busy week coming up, so I am going to have to move some stuff around. Also, classes got cancelled at the university I work at, so no swimming Monday morning (I swim at our Rec center and it is closed in inclement weather). I will most likely do my long bike Monday, take my break day on Saturday (we have a recruiting day, basketball game, and friends birthday on Saturday) and shift everything else down a day. Other than that, pretty business as usual.

On to week #7:

WEEK #7 - 1st Week of 2nd Pre-Season Cycle
Swim 2:30 - Bike 4:25 - Run 2:35 -- Total: 9:30

Monday

SWIM 0:45: WARM UP; 400 Swim -- gradually build up from 60% to 70% intensity; 4 x 75 (middle 25 Kick) w/10 sec rest after each; MAIN SET; 4 x 200 @75% w/20 sec rest after each -- straight into; 5 x 100 @75% w/10 sec rest after each -- your speed should increase as the distance decreases, even while holding the same intensity level throughout; (ALTERNATE MAIN SET: 4 x 150 w/20; 6 x 50 w/10); COOL DOWN; 300 easy, Kick every third 25

DAILY TOTAL: 0:45

Tuesday

BIKE 1:05: WARM UP; 10:00 easy spinning in your small chainring, gradually allowing your HR; to get up to 70%; DRILLS; 3 x 3:00 VG Set w/30 sec rest; -- each one should be done as follows, twice through (continuous):; 40 sec in medium gear @100 rpm; 20 sec in easy gear @110 rpm; 30 sec in hard gear @85-90 rpm; MAIN SET; 3 x (3.1mi / 5km / 9:30) @75% intensity w/1:30 recovery after each; Cool down completely, allowing your HR to gradually get back close to 50% by the end
RUN 0:35: Straight, relaxed aerobic run -- follow this structure to add variety:; 10:00 warm up, gradually bringing your HR up to 70%; 4 x 4:00 @70%, concentrating on getting your SPM above 80;; -- take 1:00 recovery jogs between each effort; Cool down completely, allowing your HR to gradually get below 70% -- then continue to walk until your HR gets near 50% (should be 3:00-5:00 more)

DAILY TOTAL: 1:40

WEEK-TO-DATE: 2:25

Wednesday

SWIM 0:45: WARM UP; 300 Swim - 100 Kick - 200 Pull; 4 x 75 (25 right arm only / 25 left arm only / 25 Swim) w/10 sec rest after each; MAIN SET; 2 x 600 Swim, alternate (50 @70% / 25 @84-88%); (ALTERNATE SET: 2 x 450); COOL DOWN; 300 easy swim
BIKE 0:55: WARM UP; 15:00 gearing pyramid, as follows:; -- 2:00 @60% - 3:00 @65% - 4:00 @70% - 6:00 @75%; DRILLS; 3 x 3:00 ILT w/30 sec rest after each set -- do each repeat as; -- 6 x (20 sec one leg, 10 sec transition); 25:00 straight time trial effort @75% intensity; COOL DOWN; Spin easily @90rpm until your HR is back under 60%, and pedal @80-85rpm until your HR gets closer to 50% before stopping

DAILY TOTAL: 1:40

WEEK-TO-DATE: 4:05

Thursday

SWIM 1:00: WARM UP; 9 x 100 continuous - rotate (100 Swim - 100 Kick - 100 Pull) - 3 times thru; MAIN SET; 2 sets of:; 300 straight, hold HR around 75% - 30 sec rest after, straight into; 3 x 100 w/15 sec rest, HR up to 80-85%, straight into; 6 x 50 w/10 sec rest, HR above 85% - extra 1:00 recovery between each set; (ALTERNATE SET: 200 - 2 x 100 - 4 x 50); COOL DOWN; 200 easy swim
RUN 0:50: You could perform this session at the track or on the open road:; 15:00 warm up, as follows:; -- 3:00 below 60% - 5:00 building from 60-70% - 7:00 @70%; 30:00 continuous aerobic effort - keeping your HR under 75% at all times, as follows:; TRACK:; -- 1 lap @75% (80-85 SPM); -- 1/2 lap recovery jog, letting your HR get below 70%, but keeping it above 60% (under 80 SPM ok); ROAD (setting your watch to 1:00 countdown would make this easier to manage):; -- 1:00 @75% (80-85 SPM), 30 sec recovery jog @60-70% (under 80 SPM ok); Cool down, gradually bringing your HR back under 60%; Keep walking until your HR gets back under 50%

DAILY TOTAL: 1:50

WEEK-TO-DATE: 5:55

Friday
Complete recovery day -- relax and get ready for the weekend...

Saturday

BIKE 1:45: WARM UP; 20:00 gearing pyramid, getting into it slowly:; -- 3:00 increasing to 60%; 4:00 up to 65%; 6:00 up to 70%; 7:00 @75%; DRILLS; 3 x 4:30 VG Set w/30 sec rest in between; -- each VG Set should be as follows, 3 x through:; 40 sec in medium gear, @100 rpm;; 20 sec in easy gear, @110-115 rpm;; 30 sec in hard gear, @90 rpm; MAIN SET; Straight (6.2mi / 10km / 20:00) time trial @75% intensity; It should be relatively easy to hold your HR right at this intensity level, holding your cadence at roughly 90 rpm throughout.; 3 x (1.0mi / 1.5 km / 3:00) @84% w/30 sec recovery after each; Repeat the (6.2mi / 10km / 20:00) time trial @75% intensity; After the moderately hard speed set your body will likely be "shocked" into a higher HR with the higher levels of lactate, due to the higher amount of oxygen required to process this waste product. Be sure to hold your HR UNDER 75% on this second effort -- this will help demonstrate the adjustments that your body makes when you push it harder in the midst of a longer aerobic effort.; 3 x (1.0mi / 1.5 km / 3:00) @84% w/30 sec recovery after each; This will simulate a higher intensity finish to a longer effort.; COOL DOWN completely, gradually reducing your gearing (holding your cadence @90 rpm) until your HR is about 10 beats lower than the 60% intensity level -- continue pedaling at a reduced cadence (80-85 rpm) until your HR is closer to 50%.

DAILY TOTAL: 1:45

WEEK-TO-DATE: 7:40

Sunday

RUN 1:10: Get your HR intensity up to 70% gradually, then hold it there for the first 40:00. Then include the following:; 3 x 3:00 @75% (80-85 SPM) w/7:00 @70% after each; Cool down a bit after your run, but you should complete your cool down by cycling immediately after your run:
BIKE 0:40: Hold your HR near 75% during the transition from running to cycling; you should be experiencing some familiar "heaviness" as the blood concentration changes to different areas of your large leg muscles.; Continue spinning, holding your cadence @90 rpm; cool down the last 10:00, allowing your HR to gradually come back down below 60%, and closer to 50%, by the end...Great week!

DAILY TOTAL: 1:50

WEEK-TO-DATE: 9:30

Thursday, January 23, 2014

Peep show no mo...

I have made some friends at the pool during my training. One of the guys that swims around the same time I do was a college swimmer. Lucky for me, he has been nice enough to give me some feedback on my swimming form. I am still not Ryan Lochte, but I have improved greatly in the first 6 weeks. So I am fortunate tin that respect.

One of the things Mike suggested was to get a pair of jammers or swimming briefs (no thanks). I had been under the impression that swimming with board shorts on would make me a better swimmer. Kind of like resistance training. He said they would provide some resistance, but probably would hurt my form (which could use some work). So, I had an old pair of triathlon shorts (that have minimal padding) that I started using as jammers. My form greatly improved and I started feeling pretty fast. However, I did not realize that some fabrics are not treated for chlorine. This results in portions of the fabric breaking down quickly. I noticed that my shorts were starting to look discolored around the...groin area. No big deal, I am not a huge person for ascetics. What I did not realize, the shorts were quickly becoming see through.

Here is a picture of the "degrading" area, held up to a lamp.

Fast forward a few weeks and the fabric breakdown was becoming much more pronounced. After a morning swim, I caught myself in the mirror and realized that the shorts were leaving little to the imagination... I will leave it at that. Long story short, I had to buy new jammers. I got a pair of TYR- Durafast Jammers. I have worn them a few times and I am pretty impressed how much of an upgrade they are from my tri shorts. I guess it worked out.

Here are the jammers. Mine are blue.

In closing, I would like to apologize to anyone I unintentionally flashed with my wardrobe malfunctions. I would also like to apologize to anyone who was enjoying the free peep show..though I am doubtful such a person exists.

Have a great night,
Bill

Tuesday, January 21, 2014

Flat-out cool...

When I did my half-ironman I was ignorant to a lot of things. One thing I didn't even think about was how I would fix a flat. I luckily made it without getting a flat. It was really dumb of me because I have had several flats while I riding. It was not even on my radar until about mile 40 when I saw someone changing a tire. Then, I perseverated on it for the rest of the ride.

As a result, I decided I should get proactive for my full. Luckily, I was given a gift certificate for Christmas to Triathalonlab.com (love them as a store, great to work with). With that coupon I bought a flat fixing kit from Genuine Innovations. The kit includes a CO2 chuck, two cans of CO2, a few glue patches, and levers to get a tire off the rim. I have two spare tubes, so I got myself a flat fixin' kit!

Things I have learned so far:

1 16oz can will fill a standard 700c tire to about 120 psi
It fills a tire in about 4 secs
Don't hang on to the CO2 canister while filling tire, you will freeze your hand to can...

Well that is all folks! Have a great night.

Sunday, January 19, 2014

Week 6, I get a rest this week!

Alright, I got week 5 donzo. I have not had a day off for the last 2 weeks. Needless to say I was a little tired by the end of the bike season today. But, I made it and I get a day off this Friday.

I got some new equipment that has helped a bit. I got an Adamo seat and a set of Shimano SPD-SL 105 pedals. I will give separate posts on how they are treating me later.

So.....week six!

WEEK #6 - 4th Week of 1st Pre-Season Cycle
Swim 2:30 - Bike 4:15 - Run 2:10 -- Total: 8:55

Monday

SWIM 0:45: WARM UP; 300 Swim - 100 Kick - 200 Pull; (ALTERNATE SET: 200 Swim - 100 Kick - 100 Pull); MAIN SET; 4 x 400 -- broken into "pieces":; (ALTERNATE MAIN SET: 4 x 300, done as; COOL DOWN; 4 x 50 easy w/10 sec rest after each

DAILY TOTAL: 0:45

Tuesday

BIKE 1:15: WARM UP; Spend 3:00 getting your HR up to 60%, then; DRILLS; 2 x 3:00 VG Set w/30 sec recovery -- each one is as follows; 2 x 3:00 ILT Set w/30 sec recovery; MAIN SET; Pure aerobic work -- be sure to hold the HR intensity at or under the 75% target.; 4 x 8:00 @75% w/2:00 recovery @60% after each; COOL DOWN; Spin easy, bringing your HR back down to 50% by the end

DAILY TOTAL: 1:15

WEEK-TO-DATE: 2:00

Wednesday

SWIM 1:00: WARM UP; 300 Swim, 100 Kick, 200 Pull; Intermediate set:; (ALTERNATE SET: 6 x 50); MAIN SET -- BIG TARGET!; 12 x 100 @race pace (85+%) w/10 sec rest between each; -- keep track of your total time (add up the time for each of the 100's) and record the average pace per 100 in your log book for future reference.; (ALTERNATE SET: 10 x 100); 500 Swim @75% intensity -- this will extend the aerobic activity; (ALTERNATE SET: 200 Swim); COOL DOWN; 4 x 75 easy (60%) w/15 sec recovery after each
BIKE 0:40: This is an easy recovery effort. If you are riding outdoors, just spin easy in your small chainring; indoors, do the following:; WARM UP; 8:00 easy spin, gradually getting your HR up to 70%; MAIN SET; 27:00 (or 9.3mi / 15km, if you can measure distance) @75%, straight aerobic time trial effort; COOL DOWN; Bring your HR back under 60% by the 40:00 mark

DAILY TOTAL: 1:40

WEEK-TO-DATE: 3:40

Thursday

SWIM 0:45: WARM UP; 2 x (100 Swim - 100 Kick - 100 Pull) - continuous; MAIN SET; Use this longer set to help build a sense of pace. Work on keeping your stroke long, reducing your stroke count for better efficiency.; 2 x 800 @75% w/30 sec after each; #1 Swim, #2 Pull (using paddles ok); (ALTERNATE SET: 2 x 500, both Swim); COOL DOWN; 4 x 50 easy w/10 sec rest after each
RUN 0:50: This session is designed to be run at a track for consistency and structure. If you have to run on the road, use the suggested times instead.; 12:00 light jogging, gradually bringing your HR intensity up to 70%; Intermediate set:; 2 laps, jogging easy on the curves and doing run ups on the straightaways; MAIN SET - BIG TARGET; 1 x 1600 (6:30) @75% - 1 lap (1:30) easy recovery; 2 x 800 (3:00) @84% w/1 lap (1:30) recovery after each; 4 x 400 (1:30) @85+% - w/½ lap (0:45) recovery after each; Jog easy, bringing your HR back under 60% by the end. It's a good idea to continue walking for an additional 5:00 to improve your recovery.

DAILY TOTAL: 1:35

WEEK-TO-DATE: 5:15

Friday
Complete recovery day -- this is an extremely important day during this higher intensity week.
Put your feet up, hydrate all day long, and try to reduce your stress level.

Saturday

BIKE 1:45: WARM UP; 12:00 controlled spin: 3:00 @60%, 4:00 @65%, 5:00 @70%; MAIN SET -- BIG TARGET; The target set for the Ultra group will help you establish a sense of aerobic pace, and will enable you to measure your efficiency over time. Keep your HR intensity under 75% throughout this set, and record your times (and average HR, if possible) for each of the repeats, and the average for the set as a whole.; 3 x 15km (9.3mi) @75% w/3:00 recovery spinning @60% after each; -- do 27:00 intervals if you do not yet have a cyclometer driven off your rear wheel to measure distance; COOL DOWN; Continuous spinning until your HR is back under 60%. Adjust your gearing such that your cadence remains at roughly 90 rpm through the end of the session. Good job!

DAILY TOTAL: 1:45

WEEK-TO-DATE: 7:00

Sunday

RUN 1:20: Straight endurance run -- since this is the end of a long, difficult week, it's important to hold your HR under control during today's longer run. Hold the intensity below 70% as long as you can, and don't let your HR get above 75%, even if you have to walk.
BIKE 0:35: This short recovery spin should be done immediately after your run to aid in recovery. Keep the intensity under 70% throughout, and spin at 90-100 rpm to reduce the stress on your legs. Great week!

DAILY TOTAL: 1:55

WEEK-TO-DATE: 8:55

Sunday, January 12, 2014

4 down, 32 left to go...

Week 4 went well. The semester begins tomorrow, so I will have to start to do my workouts early in the morning. This means packing a lunch the night before, ironing clothes and leaving for the pool around 5:45ish. Some days I like that schedule, some days I hate it.

Other than that, pretty business as usual. Week 5...here...we...go!

WEEK #5 - 3rd Week of 1st Pre-Season Cycle
Swim 2:30 - Bike 5:30 - Run 2:50 -- Total: 10:50

Monday

SWIM 0:45: WARM UP; 2 x (100 Swim - 100 Kick - 100 Pull) -- continuous; MAIN SET; 8 x 200 w/20 sec rest after each; (ALTERNATE MAIN SET: 9 x 100 w/10 sec rest); -- hold every 200 even at 70% intensity, concentrating on minimizing your stroke count throughout the set; COOL DOWN; 300 Pull, bringing your HR back under 60% by the end

DAILY TOTAL: 0:45

Tuesday

BIKE 1:20: WARM UP; Easy, controlled spinning, increasing the intensity slowly:; 8:00 @60% - 5:00@65% - 3:00 @70% (continuous); MAIN SET; This is a low intensity interval set designed to help you establish a sense of pace at a lower, long-distance intensity.; 3 x 5.0mi (8km) @75% w/2:00 recovery @60% after each; COOL DOWN; Control your HR carefully, all the way "back down"; 6:00 @70% - 4:00 @65% - 2:00 @60%
RUN 0:30: Steady aerobic-paced distance run, holding your HR intensity between 60-70% throughout.

DAILY TOTAL: 1:50

WEEK-TO-DATE: 2:35

Wednesday

BIKE 1:05: WARM UP; 10:00 easy spinning @60% intensity; DRILLS; 3 x 3:00 ILT w/30 sec recovery after each; Each one should be done as 6 x (20 sec one leg/10 sec transition), continuous; MAIN SET; This is designed to help build general aerobic conditioning and to help you gain a sense of pace for longer distances.; 4 x 7:00 @75% intensity w/3:00 @60% recovery after each; COOL DOWN; easy spinning, brining your HR back down below 60%

DAILY TOTAL: 1:05

WEEK-TO-DATE: 3:40

Thursday

SWIM 0:45: WARM UP; 600 easy swim, holding proper form and letting your HR rise to 70% by the end.; MAIN SET; Locomotive Swim: 3 x 500 Loco w/30 sec rest after each, building from; 1 length easy/1 length fast up to 4 lengths easy/4 lengths fast; -- easy efforts should be done @60% intensity;; (ALTERNATE SET: 2 x 500 w/30 sec rest); COOL DOWN; 4 x 75 @60% w/10 sec rest after each
RUN 0:40: 10:00 easy jogging, allowing your HR to get up to 60% gradually; 24:00 "tempo run" -- performed as follows:; 6:00 @75% -- 2:00 @60% -- straight into; 2:00 @84% with fast foot speed -- 6:00 @60% -- straight into; 6:00 @75% -- 2:00 @60%; Continue cooling down until your HR is back under 60%

DAILY TOTAL: 1:25

WEEK-TO-DATE: 5:05

Friday

SWIM 1:00: WARM UP; 400 Swim - 200 Kick - 200 Pull; (ALTERNATE SET: 500 Swim only); MAIN SET; During this week filled with aerobic focus, we'll concentrate here on longer distance swimming. The idea is to hold the intensity constant at 75% (not higher), and try to minimize the strokes per length throughout each swim.; 1200 Swim - 800 Swim, w/60 seconds rest in between; (ALTERNATE SET: 1200 Swim - 400 Swim); COOL DOWN; 4 x 50 @60% w/10 sec rest after each

DAILY TOTAL: 1:00

WEEK-TO-DATE: 6:05

Saturday

BIKE 2:15: WARM UP; 20:00 gearing pyramid; -- begin with 6:00 @60% in your easiest gear, then adjust to one gear harder for 5:00, then 4:00, 3:00, and finish with 2:00 @75%; MAIN SET; This main set should help demonstrate how much more smoothly you can pedal with some focus on spinning smooth circles. The target time trial distance is 11.2 miles (18.1km), which is exactly 1/10 of the Ironman ultra distance bike ride.; 2 x 3:00 ILT w/30 sec recovery after each; Each one should be done as 6 x (20 sec one leg/10 sec transition), continuous; 1 x 11.2 miles (18.1 km) time trial @75% -- record your time; 2 x 3:00 ILT w/30 sec recovery after each -- right into; 1 x 11.2 miles (18.1 km) time trial @75% -- compare to the first time trial -- should be slightly faster at the same HR intensity; 2 x 3:00 ILT w/30 sec recovery after each -- your abs (stomach muscles) will probably be throbbing a bit here, but relax your mid-section and concentrate on smooth pedaling throughout the cycle; COOL DOWN; 20:00 reverse gearing pyramid: 6:00 in "hard" gear @75%, followed by 5:00 in next easier gear, then 4:00, 3:00, and then 2:00 @60% intensity by the end.
RUN 0:30: This run should be done immediately after your bike ride, maintaining a steady aerobic pace (60-70% intensity) throughout.

DAILY TOTAL: 2:45

WEEK-TO-DATE: 8:50

Sunday

RUN 1:10: Begin with a 20:00 jog, getting into it very gradually,; bringing the intensity up to 65% by the end.; Big Target: 3-Mile MAF Test; Here's the drill: Either perform this at a local track (preferably one you can run to), or use a familiar portion of a local course that you know to be roughly three miles in length. Begin by gradually increasing your HR up to 75% intensity -- beginning this directly after the warm up would work best -- and then, when you are at a known starting point, start your watch!; Be sure to hold your HR right at 75% throughout the test run -- no more! -- and stop your watch after reaching the three-mile point. Record your time for future comparison.; Be sure to cool down completely, immediately after your run. Your HR should be at or under 60% before you come to a close.
BIKE 0:50: This bike ride can be done indoors or outside, making sure to hold the intensity level in the aerobic zone throughout (60-70% intensity). For those inside, we can do a "mini-MAF" test here as well, after a 20:00 warm up spin:; 2 x 3.1 miles (5 km) @75% intensity w/3:00 @60% recovery after each; -- record your times for future comparison, again remaining careful to keep the intensity below 75% at all times.; Cool down completely, bringing your HR down to 60% by the end.

DAILY TOTAL: 2:00

WEEK-TO-DATE: 10:50

Thursday, January 9, 2014

Let the H2O flow...

Some of my Holiday gift money was spent on various products for my tri bike (OK most of my money). One of the things I am most excited about it my new water bottle. It is a TorHans aero 30 bottle.

I wanted a water bottle that was mounted on my handle bars because I am still a little iffy on the "reaching thing" while riding on aero-bars. I can do it, but it is annoying and in the end I under hydrate because I don't want to mess with it. I looked at several different options: a large tank that is mounted to the down tube and runs a hose up the bike frame, a Profile version that lays horizontal on the aero-bars and some others. However, like most of my tri-bike decisions, this one was the best combination of design and price. The Profile water bottles are rather pricy.

I ordered this water bottle from Trisports.com because I was given a gift certificate for the Holiday. For the most part Trisports.com has been OK to work with. I have had a history with their website showing that they have items in stock, ordering it and then being told they are out of the item (and sometimes conveniently encouraged to order a more expensive version). Also, when ordering they sometimes do not update the status of the order (that happened with this order). That being said, I emailed them and they responded quickly to let me know where my order was in the process of being delivered. Triathlonlabs.com service has been better overall, but Trisports.com has exceptionally competitive prices.

I used the water bottle today during my morning ride on the trainer. I like where it is positioned and it is easy to fill. Also, the research that I have read suggests that the shape and mount position adds an aerodynamic advantage to the bike. I am not sure of the exact quantity of that advantage, but I am slow so every little bit helps. Here are some pictures of the water bottle on the bike.

Here is a side view, the straw is adjustable.

Here is a front view. It is rather skinny.

Well that is it for now! Have a great night.

Sunday, January 5, 2014

New bike computer

So, I have been madly spending my holiday money on various bike parts. One of the things I am most excited about is my new bike computer. I purchased a Cateye Strada Double Wireless computer. I got it from TriathlonLab.com , I bought my bike from them and several other things. They are great and I would highly recommend them to anyone. There customer service is top notch. It measures both speed and cadence. This is nice because it can be used both on my trainer and in real life.

These are all the components.

I would certainly not say that it was the easiest thing to install, but I got it done. My biggest concern is that they sensor is a bit large and just kind of hangs out by the wheel. I am worried I will kick it and it will get caught in the spokes and shredded. But, no one really has mentioned this on the forums. So, I guess I will just keep with it and see what happens. Here are some pictures of it on my bike.

This is the actual computers

This is the sensor.

This is the bike, you can just barley see the sensor. I just wanted another picture of the bike.

Last week of the first month!

I finished my first "real week." The first two weeks were considered "warmups." I feel pretty good, I wore down by the end of the week. I think it is because I had to move some stuff around and didn't take my rest day until today (it was supposed to be on Friday). I got a new bike computer and installed it today. I will have a separate post on that later. However, I am ready for next week to begin. It looks like a lot of swimming. So, without further delay...the week 4 schedule:

WEEK #4 - 2nd Week of 1st Pre-Season Cycle
Swim 2:30 - Bike 4:30 - Run 2:20 -- Total: 9:20

Monday

SWIM 0:45: WARM UP; 200 Swim - 200 Kick - 200 Pull - 200 Swim; -- the 2nd swim should be faster than the 1st, at around 75-80% intensity; MAIN SET; 5 x 300 w/20 sec rest after each; -- each 300 performed as (100 freestyle - 100 IM - 100 freestyle); (ALTERNATE MAIN SET: 5 x 200 w/20 sec rest, all freestyle); COOL DOWN; 200 easy, holding perfect technique

DAILY TOTAL: 0:45

Tuesday

BIKE 1:10: WARM UP; 15:00 spin, using a gearing pyramid to elevate your HR intensity gradually. (This is a 5:00-4-3-2-1:00 pyramid.); MAIN SET; This set is designed to help you boost your aerobic capacity. It's very important that you hold the HR intensity at or under the 75% target.; 4 x 8:00 @75% w/2:00 recovery @60% after each; COOL DOWN completely by spinning consistently at 90 rpm, allowing your HR to get back under 60% by the end.
RUN 0:25: This is a very short tempo run that can be done at moderate-to-low intensity. Basically, it'll be over in no time!

DAILY TOTAL: 1:35

WEEK-TO-DATE: 2:20

Wednesday

BIKE 0:55: WARM UP; 10:00 easy spinning, gradually bringing your HR up to 65%; DRILLS; 3 x 3:00 ILT w/30 sec rest after each set -- do each repeat as; -- 6 x (20 sec one leg, 10 sec transition); 30:00 continuous spinning, following this pattern:; - 7:00 @75%, 3:00 @60%; - 2:00 @85%, 8:00 @65%; - 7:00 @75%, 3:00 @60%; COOL DOWN; spin easy through the end of the session

DAILY TOTAL: 0:55

WEEK-TO-DATE: 3:15

Thursday

SWIM 0:45: WARM UP; 600 easy swim, holding proper form and letting your HR rise to 70% by the end. (ALTERNATE SET: Trim this to 400 Swim); Intermediate set: 4 x 50 hard (@80-85%) w/15 sec rest after each; MAIN SET -- BIG TARGET!; 10 x 100 @race pace (85+%) w/10 sec rest between each; -- keep track of your total time (add up the time for each of the 100's) and record the average pace per 100 in your log book, for future reference.; (ALTERNATE SET: 8 x 100); COOL DOWN; 6 x 50 @60% w/10 sec rest after each
RUN 0:35: 10:00 easy jogging, allowing your HR to get up to 60% gradually; 20:00 "tempo run" -- performed as follows:; 7 x (1:30 @75% intensity - 30 sec @60% recovery) - continuous, straight into; 3 x (1:30 @84% intensity - 30 sec @60% recovery) - continuous; Continue cooling down until your HR is back under 60%

DAILY TOTAL: 1:20

WEEK-TO-DATE: 4:35

Friday

SWIM 1:00: WARM UP; 400 Swim - 200 Kick - 300 Pull; (ALTERNATE SET: 400 Swim - 200 Pull); MAIN SET; 2 x 1000 @75% w/60 sec rest in between; -- keep track of your total time (add up the time for each of the 100's) and record the average pace per 100 in your log book, for future reference.; (ALTERNATE SET: 2 x 700); Hold the intensity constant at 75% (not higher), and try to keep your times even throughout the set. Try to minimize the strokes per length.; COOL DOWN; 4 x 75 @60% w/10 sec rest after each

DAILY TOTAL: 1:00

WEEK-TO-DATE: 5:35

Saturday

BIKE 1:45: WARM UP; 15:00 easy spin -- use a gearing pyramid to gradually build to 75%; -- 5:00 in easy gear, 4:00 in next harder gear, then 3:00, 2:00, & 1:00; DRILLS; 3 x 4:30 Variable Gearing Set w/30 sec recovery after each; -- each repeat should be; 3 x (40 sec in medium gear - 20 sec in easiest gear - 30 sec in hardest gear); MAIN SET -- BIG TARGET!; This target set is meant to be performed in an aerobic state, which means that you need to be disciplined and hold your HR intensity at or below 75% throughout the set. It is optimal to be able to measure the distance that you are riding in order to record your time for this test. If you are using a CompuTrainer, then just program the unit for a level course of 8.4 miles; if you are using another type of trainer (or riding out on the road), then use your cyclometer to measure the distance traveled.; 2 x 8.4 miles @75% w/3:00 @60% intensity in between; -- make sure that you keep your HR under control for both repeats, and record both times (and average HR, if possible) for future reference.; COOL DOWN to 1:45 total, gradually bringing your HR; back under 60% by the end
RUN 0:25: This is a gentle, relaxing run done at very low intensity throughout. Your HR; intensity should never exceed 75%, and should be held closer to 65%.

DAILY TOTAL: 2:10

WEEK-TO-DATE: 7:45

Sunday

RUN 0:55: This is a gentle, relaxing run done at very low intensity throughout. Your HR; intensity should never exceed 75%, and should be held closer to 65%.
BIKE 0:40: Use this as a "cool down" spin in your small chain ring, beginning @75%; intensity after the run, and gradually coming down to 60% by the end.; You should feel invigorated at the end of your first "real" week!

DAILY TOTAL: 1:35

WEEK-TO-DATE: 9:20