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!
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
Your HR intensity should remain roughly @75% throughout,
though it's OK to elevate it to 84% during faster swims
#1: 400 straight swim - 30 sec rest
#2: 2 x 200 w/20 sec rest after each -- #2 faster than #1
#3: 4 x 100 w/10 sec rest -- descend 1-4
#4: 8 x 50 w/5 sec rest -- descend 1-4, 5-8
300 straight, 2 x 150, 3 x 100, & 6 x 50))
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
5:00 elevating your HR to 70%, then hold your HR
@75% for 7:00
2x thru:
40 sec in medium gear @100 rpm,
20 sec in easy gear @110+ rpm,
30 sec in hard gear @90 rpm
-- followed immediately with
20 sec per leg, with 10 sec transition after each
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
9 x 50 w/15 sec rest after each -- descend 1-3, 4-6, & 7-9
(#1, 4, & 7 easy, #2, 5, & 8 medium, #3, 6, & 9 hard)
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
- Hold your HR intensities at the target levels
- Your speed will increase as the set distances decrease
- Be sure to jog through all recovery periods (no walking)
- Record your times for future comparisons
- 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.
Keep in mind the following:
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
No comments:
Post a Comment