My middle age...: February 2014

Sunday, February 23, 2014

Week 11...only 25 to go!

Week 10 was a rest week...it sure didn't seem like a rest week. On the upside the Olympics have been on so I have something to watch while I ride and run (March Madness is coming soon also). I made it to BJJ on Saturday, so that added a little extra cardio. I am sore from it. I have been taking it easy on the jiu-jitsu so I don't get hurt. It is a bummer because I really enjoy it and have committed a large amount of time over the last 5-6 years to getting better. So, it is hard to put BJJ on the back burner while I try to cross this off my bucket list. Plus, it is really fun to choke people (I know that sounds sadistic, but it is true). However, I have goals and once I am done with the Ironman I will be back to consistent BJJ. On to week 11, it is a large increase in time.

WEEK #11
Swim 2:30 - Bike 6:25 - Run 4:15 -- Total: 13:10

This is the long, steady distance week, so please don't mistaken the long durations as being full of hard work. The idea here, as it was in the third week for the first two cycles, is to build endurance through controlled aerobic effort.

SO TAKE IT EASY OUT THERE THIS WEEK!

Next week, of course, is another story....

Monday

SWIM 0:45: WARM UP; 2 x (200 Swim - 100 Kick); MAIN SET; 2 sets of (3 x 300 w/20 sec in between) w/60 sec in between sets; Each set should be; - #1 @65%, focusing on reducing your stroke count; - #2 @70-75%, holding same stroke count; - #3 @80%, should be fastest & stroke count should remain equal to #1 & 2; (ALERNATE SET: 2 sets of 3 x 200); COOL DOWN; 4 x 75 easy w/10 sec rest; - bring your HR back down under 60% by the end
BIKE 0:40: This is an additional session to add some bulk to this week's cycling total. Use it as a pure aerobic effort that will also aid in your recovery.; 15:00 warm up, as follows:; -- 5:00 in relatively easy gear, getting up to 60-65% (90-95rpm); -- 10:00 in moderate gear, staying between 65-70% (90-95rpm); Straight into:; -- 15:00 in next highest gear, holding it right @75% (88-92rpm); Finish with:; -- 7:30 in moderate gear, staying between 65-70% (95rpm); -- 2:30 in easy gear, bringing it back under 60% (85-90rpm)

DAILY TOTAL: 1:25

Tuesday

BIKE 1:15: WARM UP; 12:00 easy spin (90-95 rpm), gradually getting up to 70%; INTERMEDIATE SET; 4 x 15 sec fast spin (105-110+ rpm); w/45 sec spin @90 rpm after each; spin for 3:00 before starting main set...; MAIN SET; 3 x (5.0mi / 8km / 14:00) @75% w/1:00 recovery spin @60%; COOL DOWN; Bring down your HR gradually, finishing @60% by the end.
RUN 0:45: 15:00 warm up jog, gradually bringing the intensity up to 65-70%; Stride Drills:; 4 x "250 strides" on 5:00 interval; (This means to begin each one, every five minutes.); Focus on increasing the speed of your leg turnover while forcing your HR to stay under 75% the entire time.; Cool down completely, bringing your HR back down to 60% by the end.

DAILY TOTAL: 2:00
WEEK-TO-DATE: 3:25

Wednesday

SWIM 0:45: WARM UP; 400 Swim; 12 x 25 w/10 sec -- alternate (Swim - Kick - Choice); MAIN SET; 1500 straight swim @75-80%; -- should feel slightly slower than race pace; -- concentrate on minimizing your strokes per length; (ALTERNATE SWIM: 1200 straight); COOL DOWN; 200 Swim
BIKE 1:00: WARM UP; 20:00 warm up spin, as follows:; -- 3:00 in easiest gear @60-65% / 95 rpm; -- 5:00 in next harder gear @65-70% / 90-95 rpm; -- 5:00 in next harder gear @70% / 90 rpm; -- 7:00 in next harder gear @75% / 88-90 rpm; DRILLS; 2 x 3:00 ILT w/30 sec recovery after each; -- each repeat should be; 3 x (20 sec one leg / 10 sec transition / 20 sec other leg / 10 sec transition); 3 x 4:30 Variable Gearing set w/30 sec recovery; -- every repeat should be as follows:; 3 x thru the following:; 40 sec in "medium" gear;; 20 sec in "easy" gear;; 30 sec in "hard" gear; 2 x 3:00 ILT w/30 sec recovery after each; COOL DOWN; 10:00 cool down spin, use your gearing to hold your cadence between 85-90 rpm, and bring your HR down under 60% by the end.

DAILY TOTAL: 1:45
WEEK-TO-DATE: 5:10

Thursday

SWIM 1:00: WARM UP; 800 Swim, Kicking every 4th length; (3 lengths Swim, 1 length Kick, continuous); MAIN SET; 1000 Loco Swim; -- let your HR get above 80% on the fast lengths; (ALTERNATE SET: 800 Loco); rest 60 sec before continuing with:; 6 x (100 @85% - 50 easy) - continuous (900 total); (ALTERNATE SET: 4 x (100 @85% - 50 easy)); COOL DOWN; 6 x 50 @60% w/10 sec rest after each
RUN 1:05: This session is designed to be done at the track. The durations are included in case you don't have access to a track.; WARM UP; 15:00 steady warm up jog, between 60-65%; MAIN SET; Be sure to hold you HR in control throughout this set:; 4 x 1 mile (1600m / 7:30) @75% w/400m (1:30) after each; COOL DOWN; Continue jogging for 5-8:00, bringing your HR back close to 60%. Finish with 2-3:00 of walking, lowering your HR below 50% before stopping.

DAILY TOTAL: 2:05
WEEK-TO-DATE: 7:15

Friday - Rest Day

Saturday

BIKE 2:30: Sure, this is a long workout. Of course, it's less than half the time you'll be riding in your big Ironman-distance race later this year! Yeah, yeah, yeah, that'll be outside, full of volunteers, and exciting...but you've got to do it now, to do it right then. Have a good time with it!; WARM UP; 20:00 warm up spin, easing into your long ride by slowly bringing your intensity up to 70%; DRILLS (30:00 total); 2 x 3:00 ILT w/30 sec recovery after each; -- each repeat should be; 3 x (20 sec one leg / 10 sec transition / 20 sec other leg / 10 sec transition); 3 x 4:30 Variable Gearing set w/30 sec recovery; -- every repeat should be as follows:; 3 x thru the following:; 40 sec in "medium" gear;; 20 sec in "easy" gear;; 30 sec in "hard" gear; 2 x 3:00 ILT w/30 sec recovery after each; MAIN SET -- BIG TARGET!; This is a longer big target set, and will be used to track your aerobic conditioning at this point. This "Descending Ironman" set adds up to exactly 25% of the overall Ironman distance.; Start your watch at the beginning of your first interval, and check your split times at the end of each segment. Your HR should be constant @75% during the intervals, and can drop to 60% (no lower) during the recovery periods.; (11.2 miles / 18km / 33:00) @75% -- recover to 36 min mark @60%; (8.4 miles / 13.5km / 24:00) @75% -- recover to 1:03 mark @60%; (5.6 miles / 9km / 16:30) @75% -- recover to 1:21 mark @60%; (2.8 miles / 4.5km / 9:00) @75% -- recover to 1:35 mark @60%; COOL DOWN; Continue spinning @70-75% until the 2:40 mark (about 15:00)
RUN 0:45: Transition quickly to your running gear and begin running as soon as possible. You should be able to quickly bring your HR up to 75% -- hold it there for the bulk of this run (either inside, if it's freezing out, or on a treadmill). You should ease down your intensity level to 60% at the end, with an additional few minutes of walking to bring your day to closure. Great job!

DAILY TOTAL: 3:15
WEEK-TO-DATE: 10:30

Sunday

RUN 1:40: It's been four weeks since your last aerobic running test, which makes it the perfect time to measure your progress. In addition to gauging your relative aerobic fitness, these "test runs" also give you an opportunity to test any new pre-race preparations (eating/drinking strategies) as well as any new equipment. Have fun with it & enjoy the challenge!; WARM UP; 20 min. warm up jog, gradually getting your HR up to 60% & holding it between 60-70% throughout.; INTERMEDIATE SET; 4 x 30 sec @75% w/60 sec @60-70% after each; Your HR should now be settled in near 75% and ready for the test:; Big Target: 4-Mile (6.5 km) MAF Test; You'll notice that the distance for this big target has been slightly increased since the last one, and we will be gradually building this up to 6 miles (10km) over the next few months to better test your aerobic strength over longer distances. Be sure to hold your HR right at 75% throughout the test run -- no more! -- and make sure to record your time.; Continue with a 40 min. endurance run @70%, either at the track or out on the road. This will add additional aerobic work to today's longer effort. Be sure to cool down completely, walking the final 2-3:00 to get your HR under 50% before stopping.
BIKE 1:00: This is a continuation of your run, designed to extend the aerobic benefit while relieving your legs from the run's pounding stress. Begin as soon after the run as possible.; 10:00 warm up spin; 2 x (6.2mi / 10km / 18:00) @75% w/2:00 recovery after each; 10:00 cool down

DAILY TOTAL: 2:40
WEEK-TO-DATE: 13:10

Sunday, February 16, 2014

Only 26 weeks left, week 10....go!

Well week 9 went swimmingly until Saturday morning. I got up earlier than I would have typically gotten up so I could go to lunch with a former student. That is when my day started to go downhill. I pumped my tire up and started to bring my bike downstairs. That is when I heard the sickening hiss of a tire going flat. I grabbed my tire change kit and proceeded to change the tire. This wasn't so bad because I need to practice changing the tire. I got the tire changed and put the bike on my trainer. Went to fill my water bottle and I heard this hissing noise again. Damn....another flat tire! So, I managed to have 2 flats before I really got the chance to ride my bike. Changed the tire again and got my long ride in. On the bright side, I changed my second tire in about 3 minutes. I was pretty happy with that. On to greener pastures.

Week 10...go!

Monday

SWIM 0:45: WARM UP; 300 Swim, bringing your HR up gradually to 60-65%; 200 Kick w/o board; 2 x (4 x 50) w/10 sec rest, each set should be:; - #1 easy @60%; #2 @70%; #3 @75%; #4 @84%; (ALTERNATE SET: 1 x (4 x 50)); MAIN SET; 1000 Loco Swim:; 1 length easy / 1 fast, 2/2, 3/3, 4/4, 4/4, 3/3, 2/2, 1/1; (ALTERNATE SET: 800 Loco -- skip one of the two 4/4's); COOL DOWN; 6 x 50 w/10 sec rest; -- begin @75% and bring the intensity down under 60% by the end

DAILY TOTAL: 0:45

Tuesday

BIKE 1:10: WARM UP; 15:00 Gearing Pyramid:; - 3:00 @60%; 5:00 @65-70%; 7:00 @70-75%; MAIN SET; 4 x (9:00 / 3.1mi / 5km) @75% w/2:00 recovery @60-70%; COOL DOWN; continue spinning, gradually bringing your HR back under 60%
RUN 0:40: Continuous, controlled tempo run, holding your HR below 75% the entire time. Your stride rateshould be quickened slightly, but make sure to keep your HR in your aerobic range (under 75%) throughout the run.

DAILY TOTAL: 1:50

WEEK-TO-DATE: 2:35

Wednesday

SWIM 1:00: This is the same workout that you did four weeks ago, with the idenitcal main set. With four additional weeks of structured training under your belt you should be better prepared to tackle this challenge. Ultimately you would like to see some improvement in your pace every time you're asked to do these main sets.; 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 0:50: 12:00 controlled spinning, gradually bringing your HR above 60%, to 70% by the end; 3 x 3:00 ILT Set w/30 sec rest; - each repeat should be 6 x (20 sec one leg / 10 sec transition); (20:00 / 6.2 mi / 10 km) @75% -- continuous aerobic effort; - record your time & average pulse for future reference; continue spinning @70-75%, gradually bringing your HR under 60% by the end

DAILY TOTAL: 1:50

WEEK-TO-DATE: 4:25

Thursday

SWIM 0:45: WARM UP; 300 Swim; 6 x 75 (50 Swim / 25 Kick) w/10 sec rest; MAIN SET; 3 x 400 Swim w/30 sec rest; - Descend 1-3: #1 @65%; #2@75%; #3 @84%; (ALTERNATE SET: 3 x 300); COOL DOWN; 4 x 75 w/15 sec rest; (ALTERNATE SET: 4 x 50); - begin @75%, then reduce the intensity to 60% by the end
RUN 0:55: 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.; 10:00 light jogging, gradually bringing your HR intensity up to 70%; Intermediate set:; 4 x 15 sec run ups w/30 sec recovery jogging in between; - your leg turnover should be 90+ SPM during the faster runs; MAIN SET - BIG TARGET; Concentrate on holding proper running form throughout this set; 2 x 1600 (6:30) @75% w/1 lap (2:00) recovery after each; 2 x 800 (3:00) @84% w/1 lap (2:00) recovery after each; 2 x 400 (1:30) @85+% - w/½ lap (1:00) 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: 1:40

WEEK-TO-DATE: 6:05

Friday
In this higher intensity week, this day off is absolutely essential. You should have been controlling your stress throughout the week, concentrating on getting enough sleep and hydrating properly. This day off should help you catch up with your recuperation after the big target sessions over the past two days. Relax & enjoy!

Saturday

BIKE 1:45: This is another workout that was brought forward from four weeks ago. There was some feedback that the last cycle might have introduced too much intensity, too early on; repeating key workouts four weeks later should give you a solid sense of accomplishment in your continual improvement.; WARM UP; 15:00 controlled spin: 4:00 @60%, 5:00 @65%, 6:00 @70%; Aerobic Set:; This is designed to add some aerobic "bulk" to today's session -- do it at the suggested intensities, and get ready for the main set.; 2 x (20:00 / 6.2mi / 10km) @75% w/2:00 @60% recovery after each; Intermediate Set:; During this set your HR intensity should bridge the gap from 75% up to 84%, getting your body ready for some higher quality, high intensity work.; 4 x 20 sec fast spinning (120 rpm) w/40 sec recovery spinning (90 rpm) after each - continuous; MAIN SET -- BIG TARGET; This set is described in terms of time; if you have a CompuTrainer, or if your cyclometer is driven off your rear wheel, then you can substitute the distances (in parenthesis below) for the time. Be sure to record your times and average HR's for future comparisons.; - You should definitely notice some significant improvement over the past four weeks--take good notes!; 3 x (8:30 / 3.1mi / 5km) time trial @84% w/2:30 recovery btwn 60-70%; 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: 7:50

Sunday

RUN 1:20: Steady aerobic effort, keeping your HR under 75% the entire time. Be sure to keep the intensity under control -- too much higher intensity efforts during a tough week like this one, and you could be inviting some physical breakdown...
BIKE 0:40: Make sure to fit this in today, right after today's run if possible. This is especially beneficial after a harder week such as this one, and should give you some time to gather your thought on your accomplishments over the past several days -- great job!

DAILY TOTAL: 2:00

WEEK-TO-DATE: 9:50

Sunday, February 9, 2014

No sleep zone...

I finally caved and bought a new seat for my tri-bike. The seat that was on the bike when I got it was nice. However, it was causing a lot of pain, numbness and sleepiness (if you have ever ridden a bike a long time you understand what I am getting at) in my "sit" area. I fought the good fight and did my best to adjust to it. Then, one day I decide enough was enough.

So, I went on an internet crusade to find a seat that worked. I read a good number of reviews and finally settled for the Adamo Iso - Century.

The Adamo saddle has the idea that what you don't need the front of your seat. Specifically, when you are riding in the areo position there is a lot of pressure put on your perineum. I believe the technical term for this pain is, "hurts like holy hell." So, you cut out the nose and you no longer have the pain.

The seats also have a cut out down the middle. They look funky, but I thought the idea seemed based in scientific science....the best kind. I threw the bad boy on my bike and voila, I have little pain numbness and/or "holy hell" pain. It takes a while to adjust and get used to, but once I got it right it was obvious why people like them. It also matches the color scheme of my bike.

Before

After

Here are before and after pictures of the bike with the seat.
As you can see, the seat is really funky looking, but it is such an upgrade from the old one. I would suggest if you are having problems in the aero position you try it out.

Week number 9 (enter witty title here)

We are on to week number 9. This week is a large increase in my training. I believe everything is a 2 event day. Luckily, I have a lighter week at work. Last week was pretty rough. We had two candidates for jobs in (I was responsible for showing them around and interviewing etc.), so it was a lot to cram in.

The previous week (week 7) was another busy week and I had actually doubled up a day. That was probably not the best idea. I ended up with sore, tired legs and feel like I am just now recovering. Most of the books I have read say to just skip a day. It makes sense, in the grand scheme of a 9 month training program where I am putting in an average of 2-4 hours of training a day, missing a 45 minute swim will minimally affect me. However, I hate missing things. It eats at me for days. So, I will have to work on this and take each missed day at a time.

So far I have missed one day of training over the first 8 weeks. I was visiting in-laws and had a really bad headache. I decided to take some medicine, but accidentally took sleeping pills (I am not a small detail person sometimes). My headache didn't go away, so I took some more (I thought they were tylenol). Long story short, I was in no shape to go for a swim so I missed that day. You live and learn.

On to week 9.

WEEK #9 - 3rd Week of 2nd Pre-Season Cycle
Swim 2:30 - Bike 5:40 - Run 3:45 -- Total: 11:55

Monday

SWIM 0:45: WARM UP; 2 x (200 Swim - 100 Kick - 100 Pull); - 2nd set should feel faster than the 1st; MAIN SET; 3 x 400 w/30 sec rest in between; - #1 @65%, focusing on reducing your stroke count; - #2 @70-75%, holding same stroke count; - #3 @80%, should be fastest & stroke count should remain equal to #1 & 2; (ALERNATE SET: 3 x 300); COOL DOWN; 4 x 75 easy w/10 sec rest; - bring your HR back down under 60% by the end
BIKE 0:35: This is an easy, low intensity recovery ride to add some additional aerobic "bulk" to your long week. Keep your HR between 60-70% throughout.

DAILY TOTAL: 1:20

Tuesday

BIKE 1:10: WARM UP; 15:00 Gearing Pyramid,; - 3:00 getting to 60% - 5:00 from 60-70% - 7:00 btwn 70-75%; MAIN SET; 3 x (12:00 / 4.0 mi / ~6km) @75% w/3:00 recovery spin @60% after each; - optimal cadence here would be 88-92 rpm; - those who ride a CompuTrainer should focus on maintaining an even average power output throughout the set; COOL DOWN; Spin easy at 80-90 rpm, bringing your HR back near 50% before stopping
RUN 0:40: 10:00 warm up jog, gradually bringing your HR above 60%; 25:00 tempo run, keeping your HR below 75% the entire way; 5:00 cool down, bringing your HR under 60% before stopping; walk for an addition 2-3:00 until your HR is back under 100 bpm

DAILY TOTAL: 1:50

WEEK-TO-DATE: 3:10

Wednesday

SWIM 0:45: WARM UP; 400 Swim - 200 Kick - 300 Pull; (ALTERNATE WARM UP: 300 Swim - 100 Kick - 200 Pull); MAIN SET; 14 x 100 @75% w/10 sec rest after each; - check your HR after the even numbered repeats (#2, 4, 6, etc.) to make sure that the intensity level is sufficiently low. Also be sure to focus on reducing your stroke count throughout the set.; (ALTERNATE SET: 10 x 100); COOL DOWN; 200 easy Swim
BIKE 0:50: WARM UP; 10:00 easy spin, gradually getting your HR up to 65%; MAIN SET; 2 x 3:00 ILT w/30 sec recovery spinning in between; - each ILT interval should be 6 x (20 sec one leg / 10 sec transition); 10:00 @75% -- note how much distance is covered while keeping your HR under 75% the entire time;; 2 x 3:00 ILT w/30 -- identical to above; 10:00 @75% -- should cover more distance with this second interval, holding HR under 75%; COOL DOWN; Continue spinning, bringing your HR back well under 60% (closer to 50%) before stopping

DAILY TOTAL: 1:35

WEEK-TO-DATE: 4:45

Thursday

SWIM 1:00: WARM UP; 800 Swim, Kicking every 4th length; (3 lengths Swim, 1 length Kick, continuous); MAIN SET; 8 x 250 (middle 50 Choice) w/30 sec rest after each; - Descend 1-4 & 5-8 from 60% to 70% to 80%; (ALTERNATE SET: 8 x 175, middle 25 Choice); COOL DOWN; 6 x 50 @60% w/10 sec rest after each
RUN 0:55: Here we'll be working on increasing your foot speed while remaining in your aerobic training zone. Pay attention to your HR and maintain the 75% limit throughout the session.; 10:00 warm up jog, getting up above 65% gradually; 8 x 250 strides (should be about 3:15-3:30 range) on 5:00 interval; - (This means to start one repeat every 5:00, regardless of when you finished the previous one); - Remember that one "stride" equals two steps; - Refer to the FAQ to review proper running form

DAILY TOTAL: 1:55

WEEK-TO-DATE: 6:40

Friday
Total recovery day. These recuperation periods are extremely important to enable your body to strengthen itself & prepare for the challenges ahead. Remember: Gains are not made during periods of stress -- they're only made during periods of recovery.

Saturday
This is one of the longest (perhaps the longest) cycling sessions we've had so far -- if you try to swallow it all at once you'll choke, so bear with me and let's take it through one segment at a time....

BIKE 2:15: WARM UP; 20:00 Gearing Pyramid, as follows:; 2:00 in easiest gear (hold 90 rpm), 3:00 in next hardest gear, 4:00 in next,; then 5:00, and finally 6:00 @85-90rpm; DRILLS; 3 x 3:00 ILT w/30 sec recovery spinning in between; - each ILT interval should be 6 x (20 sec one leg / 10 sec transition); INTERMEDIATE SET; Alternate fast spinning (110+ rpm) with easy pedaling (90 rpm or less) as follows:; 15 sec fast/15 sec easy; 30 sec fast/30 easy; 45 fast/45 easy; 1:00 easy spin before starting the main set; (You should be at the 40:00 mark or so by now); MAIN SET -- BIG TARGET!; Stick with mileage, unless you go way over the target time; if you do, then adjust the target mileage down such that you can finish the interval in the recommended amount of time.; 2 x (33:00 / 11.2mi / 18km) @75% w/2:00 recovery, between 60-70%; finish with 1 x (15:00 / 5mi / 8km); - Record your time & average HR for each, as well as your average power output (if you have a CompuTrainer) for future analysis. You might want to have a pen & paper handy before you start this!; COOL DOWN; 10:00 easy spinning, bringing your HR back down under 60% before stopping
RUN 0:40: This is an extension of today's endurance work, so start it as soon after the cycling as you can. If you start right after biking, then it should be pretty easy to get your HR up above 70%; in any case, keep your HR under 75% throughout the run.

DAILY TOTAL: 2:55

WEEK-TO-DATE: 9:35

Sunday, 2/2

RUN 1:30: You'll want to do this session at the same place you did the last time (January 5), either on the road or at the track. It's important to be as consistent as possible (run at the same place, the same time of day) to enable you to measure your progress accurately.; Warm up with a 10:00 jog, bringing your HR to 60-65%; Intermediate Set:; 4 x 15 sec @75% (faster foot speed) w/45 sec recovery jog after each; Your HR should be up around 75% and ready to go!; Big Target: 3-Mile (5 km) MAF Test; 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 -- you should see some improvement over the last time (perhaps 5-10 sec per mile); Continue with a 30:00 endurance run @70%, either at the track or out on the road. This will add additional aerobic work to today's longer effort. Be sure to cool down completely, walking the final 2-3:00 to get your HR under 50% before stopping.
BIKE 0:50: This is the "finale" to your longest week so far...congrats! Spin easily, and don't do anything that might jack your HR up above 75%. The purpose of this ride is to begin your recuperation before next week's challenges, so don't skimp on this...and get ready for next week!

DAILY TOTAL: 2:20

WEEK-TO-DATE: 11:55

Sunday, February 2, 2014

Week 8

Week 7 went good. I had to cram 2 days into 1. It has been a stressful week, but I got everything done. I am short on time tonight, but will post more later about how the week shook out.

WEEK #8 - 2nd Week of 2nd Pre-Season Cycle
Swim 2:30 - Bike 4:40 - Run 3:05 -- Total: 10:15

Monday

SWIM 0:45: WARM UP; 200 Swim - 200 Kick - 200 Pull; MAIN SET; 2 x 800 w/30 sec rest - #1 @70% intensity, #2 up to 80%; (ALTERNATE SET: 2 x 600 w/30 sec rest); - concentrate on keeping your stroke long, rotating your body properly, and minimizing your strokes per length.; - #2 should feel like you're in the middle of a long open water swim race, swimming steadily and even, working it but not exhausted; COOL DOWN; 4 x 50 w/10, keeping your HR @60% throughout

DAILY TOTAL: 0:45

Tuesday

BIKE 1:10: WARM UP; 15:00 total spinning, using a gearing pyramid to build the intensity gradually:; - 4:00 building up to 60%;; - 5:00 between 60-70%;; - 6:00 @70%; MAIN SET; 5 x 7:30 @75% w/1:30 recovery between 60-70%; COOL DOWN; Begin your cool down with the final recovery spin in the main set, and gently bring your HR back down to 60% or under before finishing the session.
RUN 0:35: Follow some structure here, both for variety and to maintain focus on aerobic conditioning.; 10:00 warm up, beginning with very light jogging & gradually building your HR up to 60-70% by the end; 4 x 250 strides (should be around 3:00-3:30) @75% w/2:00 relaxed jogging after each; Good job! Now, bring the intensity back down gradually, all the way down to 60%. It would be great to add an additional 3-4:00 of walking afterwards to bring your HR back down to 100 bpm by the end.

DAILY TOTAL: 1:45

WEEK-TO-DATE: 2:30

Wednesday

SWIM 1:00: Today contains the first of this week's two big target workouts. The duration for this key set is the same as it was two weeks ago -- make a note of your average time per 100 (yards/meters), and compare your progress. There should be some, though slight fatigue/illness could make the difference negligible after only two weeks. Make sure to record your progress for future reference.; WARM UP; 400 Swim - 200 Kick - 300 Pull; - gradually bring your intensity to around 70%; Intermediate set:; 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); COOL DOWN; 4 x 75 w/10 sec rest, coming down from 75% to 60% by the end
BIKE 1:00: WARM UP; 10:00 easy spinning, gradually bringing your HR up to 65-70%; MAIN SET; 4 x 7:30 @75% w/1:30 easy recovery spinning,; - straight into:; 1 x 4:00 @84% -- push your intensity to get your HR to "jump" to this next higher level; COOL DOWN; continue spinning, bringing your HR down from 84% to 60% by the end

DAILY TOTAL: 2:00

WEEK-TO-DATE: 4:30

Thursday

SWIM 0:45: WARM UP; 400 easy swim, building your HR up to 70%; 6 x 50 w/10 sec rest, alternating (60%-70%-80%), 3x thru; MAIN SET; 2 x 750 w/30 sec rest in between; #1 @75%; #2 @80-84% -- you can Pull this one if you want to; COOL DOWN; 4 x 50 w/10, bringing the intensity back down to 60%
RUN 0:45: This main set is similar to Tuesday's, where we focused on counting strides rather than elapsed time for the intervals. Hold your HR within the recommended guidelines (they're higher here than they were on Tues), and focus on increasing your stride count smoothly.; 10:00 easy warm up jog; 12 x 125 strides (2 steps = 1 stride, should take less than 1:30); w/30 sec recovery jogging in between; - #1-4 @75% or below;; - #5-12, let your HR jump up to 84% for these shorter intervals; Cool down completely after the last interval, bringing your HR back down to 65% before stopping. Continue walking until your HR gets closer to 50%.

DAILY TOTAL: 1:30

WEEK-TO-DATE: 6:00

Friday
Take the day off completely, and focus on using some self-massage to work the lactic acid out of your muscles. You should also increase your water intake here to improve your recuperation.

Saturday
Today contains the second "big target" set of the week, though this one is designed to be done completely in an aerobic state. This takes some discipline ("But Coach, I can't slow down!"), but it is necessary to improve your aerobic efficiency while avoiding any overtraining.

BIKE 1:50: WARM UP; 10:00 easy spin, bringing your HR up to 70% by the end; DRILLS; 2 x 3:00 Variable Gearing Set w/30 sec recovery after each; -- each set should be done as follows:; 2 x (40 sec in medium gear, 20 sec in easiest gear, 30 sec in hardest gear); MAIN SET -- BIG TARGET!; This is designed to provide you with an uninterrupted, high quality aerobic ride. Performing this indoors will help you work very efficiently: No changes in the terrain, no traffic lights or cars to contend with, etc. Of course, there's also little or no scenery, and you'll have to provide your own fresh air -- but discipline here will continue to pay dividends going forward.; 2 x (11.2 miles / 18km) @75% w/2:00 recovery @60-70% intensity; -- make sure that you keep your HR under control for both repeats, and record both times (and average HR, if possible) for future reference.; (Use 33:00 as an interval time if you don't have access to a cyclometer.); COOL DOWN; Spin through a "reverse gearing pyramid" (14:00 total):; 5:00 @75-70% - 4:00 @70-65% - 3:00 @65-60% - 2:00 under 60%
RUN 0:30: If you can, put this run in immediately after the bike session. However, DO NOT run outside if it's cold out! If you don't have access to a tread mill, then wait until later in the day to fit this in. Make sure you do, though, as it is an excellent aerobic extension to your earlier ride.

DAILY TOTAL: 2:20

WEEK-TO-DATE: 8:20

Sunday

RUN 1:15: Long, steady distance run. It should be easier to control your HR than it was earlier in the season, and you should hold your intensity level right at 70% for the bulk of this effort. You should definitely keep the intensity below 75% at all times.
BIKE 0:40: This is a recuperative effort, so just spin easy, breathing deeply and allowing your legs to flush out the lactic acid that has built up recently. Drink plenty of water during this ride and during the remainder of the day.

DAILY TOTAL: 1:55

WEEK-TO-DATE: 10:15