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
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