Ultra Distance Group
Competitive Season Week 8
Swim 3:00 - Bike 8:45 - Run 5:15 -- Total: 17:00
Monday
Total recovery day -- relax, recover, stretch out, and enjoy...
Tuesday
- SWIM 0:45
- WARM UP
- 300 Swim - 200 IM - 100 Kick
- MAIN SET
- 10 x 150 @ 85% with :15 rest
- work on keeping your pace and HR even, so try to avoid starting out too fast. Also, keep your stroke count even during the entire set.
- COOL DOWN
- 8 x 25 Choice, below 60%
- BIKE 1:25
- 15:00 getting your HR up to 70% straight into
- 5 x 20 sec fast spinning (100+ rpm cadence) w/40 sec recovery spin @90 rpm; then spin easy for several minutes
- MAIN SET
- We're adding higher intensity speed work to the mix this cycle. A great Ironman performance come s from the proper balance between endurance and speed work.
- 12:00 @ 84-92%/9:00 @ 88-92%/6:00 @ 90-95%/3:00 @ 92+% with 3:00 easy spinning after each repeat.
- Try to stay relaxed while giving each repeat your full effort. Don't strangle your bike or grind your teeth to dust! The more relaxed you are the faster you will go.
- COOL DOWN
- After the last 3:00 easy, hold your HR at 70-75% for 10:00 before gradually slowing down to 60% with 10:00 left, and finally below 50% by the end.
DAILY TOTAL: 2:10
Wednesday
Keep the effort under control today -- you had a hard day yesterday and will have another hard session tomorrow.
- RUN 1:15
- 20:00 warm up jog, allowing your body to slowly get up to 60-65%
- 1 x 40:00 steady tempo run @70-75%
- - focus on holding proper running form
- Bring your HR back down gradually, to 60% with 10:00 remaining down to 50% by the end.
- BIKE 1:40
- WARM UP
- 10:00 spinning @90-95rpm
- DRILLS
- 4 x 3:00 Isolated Leg Training w/30 sec recovery after each
- MAIN SET
- We're putting more emphasis on longer efforts at the higher end aerobic zone to better prepare you for the long bike effort of an Ironman.
- 2 x 30:00 @75% w/5:00 easy spinning between repeats- hold 90-95rpm cadence throughout
- COOL DOWN
- Spin easy (small chain ring) @95rpm,
allowing your HR to return to 50% for the final few minutes.
DAILY TOTAL: 2:55
WEEK-TO-DATE: 5:05
Thursday
- SWIM 1:00
- WARM UP
- 4 x 200 Choice, descend from 50-75% with :20 rest
- MAIN SET
- You'll be changing gears during this set, so concentrate on staying relaxed as the lactate builds up in your muscles.
- 3 sets of: 300 @ 80%/200 @ 85%/100 @ 90%; :30 rest after each interval. No added rest between sets.
- COOL DOWN
- 10 x 50 nice and easy below 60%
- your choice of strokes or drills.
- RUN 1:10
- Back on the track this week.
- 15:00 easy jog, gradually raising your HR to 70%
- - finish with 1-2 laps of accelerated running down the straightaways to get you ready for the main set:
- Today's workout should be fun. It's a fancy fartlek workout that's really good for building speed and strength. Should be a hard but nice change of pace. No pun intended!
- 2 sets of the following, with (200m / 60 sec) easy after each one:
- (All at 88-92%):
- - 1000 (2-1/2 laps of a standard track)
- - 600 (1-1/2 laps)
- - 800 (2 laps)
- - 200 (1/2 lap)
- -- take an extra 800m in between the sets
- The fast running adds up to 2600m and should be done in the 88-95% range, so do it as fast as you can while making sure you don't burn out your engine prematurely. Each set should be the same or the second should get slightly faster. If your times get slower, then you started the set too fast. Jog the easy 200s and the 800 at a consistent pace below 65% -- don't allow these to slow down as you get more tired. Have fun!
DAILY TOTAL: 2:10
WEEK-TO-DATE: 7:15
Friday
- SWIM 0:45
- WARM UP
- 6 x 100 alt Swim-Kick-Pull; second set of 3x100 faster than the first
- MAIN SET
- 8-10 x 100 IM @ 75-90% with :15 rest ; increase your effort as the set progresses.
- COOL DOWN
- 6 x 100 (25 Kick - 25 rt arm - 25 lft arm - 25 perfect technique) with :10 rest
- BIKE 0:50
- WARM UP
- 10:00 spinning @95rpm gradually raising your HR up to 65-70%
- DRILLS
- 6 x 3:00 Isolated Leg Training w/30 sec recovery after each
- Continue spinning @65-70% intensity & 90-95rpm cadence
- Bring your HR down under 50% by the end.
DAILY TOTAL: 1:35
WEEK-TO-DATE: 8:50
Weekend Note:
We've had a lot of questions about what intensities these weekend workouts need to be at since we don't offer set parameters. The goal is to push yourself as hard as you can while staying aerobic -- below 84% for sure and under 75% as much as possible. The most important aspect is simply putting in the time so that your body feels the duration of an Ultra distance race is no big deal (though the effort you put in might be!).
- Saturday,
- BIKE 5:15
- These rides are the perfect time to experiment with different fueling options, whether they be different products or different intervals between taking in your calories. Try to work out all the glitches and nail down what works best for you so you go into your race with the utmost confidence.
- SWIM 0:30
- WARM UP
- 10 x 75 (50 Swim - 25 Kick) w/:10 recovery
- MAIN SET
- 20 x 25 alt (25 fast with 25 moderate) w/:10 rest
- COOL DOWN
- 300 easy recovery Swim
- RUN 1:45
- After 15:00 of warming up, settle into a pace between 65-75%. Be consistent and be sure to leave some energy for the rest of the workout. At 1:25, bump up the intensity to 80% for the last 20 minutes.
- BIKE 0:45
- Immediately after the run @ 75%. Quick transitions at both ends of the ride.
- RUN 1:00
- Get into your pace right away at 70-75% and hold it there for the first 30 minutes, then bump it up to 80-85% for 15 minutes before warming down the final 15 minutes.
DAILY TOTAL: 5:45
WEEK-TO-DATE: 14:50
Sunday,
DAILY TOTAL: 3:30
WEEK-TO-DATE: 18:20
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