23-03-2009 / 29-03-2009 (Week 1 )

Week 1 (23-03-2009 / 29-03-2009)

Swim 3:00 - Bike 6:10 - Run 4:20 -- Total: 13:30

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Monday

We'll begin the Competitive Season in a strange, understated way: Off your feet!

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Tuesday

SWIM 0:45

WARM UP

200 Swim - 200 Kick - 200 Pull

6 x 50 w/10 sec rest - build up each 50 to race pace during the last 10 yards

MAIN SET

6 sets of the following:

- 150 Swim @90% - 15 sec rest

- 50 Fast! (could be non-free) - straight into:

- 50 recovery

- 5-10 sec rest (begin next set at the next 5 sec increment on the pace clock)

COOL DOWN

300 easy swim, getting your HR under 60%

BIKE 1:10

First day of serious interval work geared towrard racing. We're following a program we call the Aussie Bike Plan that Nate followed with great success back in 1994 & 95. Not very imaginative, but very effective!

Give yourself about 15:00 to get into it, letting your HR rise gradually to 65-70%

INTERMEDIATE SET

5 x 20 sec relaxed "bursts" of speed w/1:40 easy @100rpm after each

MAIN SET - BIG TARGET!

You can substitute a pre-determined distance rather than the designated time interval to help you gauge your future progress. Focus on getting your HR into the suggested intensity zone and holding it there during these tough intervals. This first set in the program is designed to tax your Anaerobic Threshold (AT) energy system.

CompuTrainer users: Program a course that you can cover in the designated time period; you also might find it easier to achieve these higher HR intensities if you include some sections where the grade is slightly uphill, such as +0.4-0.7%. Just be careful not to overstress your knees!

2 x 15:00 @84-92% w/10:00 easy spinning @60-70% in between

COOL DOWN

Continue spinning, bringing your HR down slowly until it's under 50% by the end

DAILY TOTAL: 1:55

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Wednesday

RUN 1:00

20:00 gradual warm up, bringing your HR up to 60% by 10:00 and 70% by 20:00

30:00 steady tempo run @70-75% intensity throughout

- focus on keeping your HR under control the entire time

Bring your HR back down gradually, to 60% with 5:00 remaining down to 50% by the end.

BIKE 1:25

WARM UP

10:00 spinning @95rpm gradually raising your HR up to 65-70%

DRILLS

4 x 3:00 Isolated Leg Training w/30 sec recovery after each

MAIN SET

Moderate intensity set -- hold your HR under 75% throughout.

6 x 7:00 @70-75% w/1:00 easy spinning - hold 90-95rpm cadence throughout

COOL DOWN

Spin easy (small chain ring) @100+rpm,

allowing your HR to return to 50% for the final few minutes.

DAILY TOTAL: 2:25

WEEK-TO-DATE: 4:20

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Thursday

SWIM 1:00

WARM UP

Begin @50-60%, add more effort as the warmup progresses, to 75% by the end.

400 Swim - 300 Kick - 300 Pull - 200 IM

MAIN SET

Keep your stroke count even throughout the set.

3 x 600 w/30 sec rest

#1 Swim @70%

#2 Pull (with Paddles ok) @75%

#3 Swim @80%

COOL DOWN

8 x (25 Kick - 25 Swim/Choice) w/10 sec rest

RUN 0:50

This workout is particularly suited for running at a track. If you don't have access to one, use the time durations provided for guidance .

10:00 easy jog, gradually raising your HR to 70%

4 x (100m / 20 sec) run ups w/(100m / 40 sec) easy jogging

2 x (2000m / 8:00) @84-92% w/(800m / 5:00) easy jog after each

Jog easy @60% or below to the end.

DAILY TOTAL: 1:50

WEEK-TO-DATE: 6:10

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Friday

SWIM 0:45

WARM UP

3 sets of (100 Swim - 100 Kick - 100 Pull) - continuous

MAIN SET

10 x 100 @60-65% w/10 sec rest

odds: choice, evens: freestyle

COOL DOWN

400 Pull - concentrate on holding proper form

DAILY TOTAL: 0:45

WEEK-TO-DATE: 6:55

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Saturday
This is the first scheduled "Saturday triple". Notice that the run and swim can be scheduled together at the pool (by water running), and that both are to be done at very low intensities.

BIKE 2:50

An outdoor ride is preferable, but if the weather isn't cooperating you can follow this indoor alternative:

WARM UP

20:00 easy spin @90-95rpm, gradually raising your HR to 70%

DRILLS

4 x 3:00 Isolated Leg Training w/30 sec recovery after each

MAIN SET

This set gets progressively more difficult, and adds up to 30% of the Ironman bike leg.

1 x (11.2mi / 33:00) @70-75% w/5:00 @60-65% / 90rpm recovery

2 x (5.6mi / 16:30) @75-80% w/5:00 @60-65% / 90rpm after each

4 x (2.8mi / 8:00) @80-84% w/2:00 @60-65% / 90rpm after each

COOL DOWN

Continue spinning @90rpm for at least 15:00, bringing your HR back under 60%, then 50% before finishing. (2:15-2:30 total)

RUN 0:40

Very quick transition and blast out the door at 10K pace for the first 5:00 before settling down to 75% for the next 25:00. Cool down below 60% for the final 10:00

The purpose of this approach is to "shock" yourlegs into realizing they need to adapt quickly from one sport to the next.

SWIM 0:30

WARM UP

400 Swim

DRILLS

5 x 200 w/20 sec rest after each

odds: 200 Side Kick drill

evens: 200 as 2 x (25 right arm - 25 left arm - 50 regular Swim)

COOL DOWN

200 easy

DAILY TOTAL: 4:00

WEEK-TO-DATE: 10:55

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Sunday
As a change of pace we'll switch the order of events today: cycling first before running outdoors (don't switch if the weather is cold -- wouldn't want you to catch a chill out there).

BIKE 0:45

Spin easy for 20:00, gradually bringing your HR up to 60% after 10:00, then 70% by the end

DRILLS

4 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

Continue spinning @75% to the end, before hopping off your bike & into a quick transition to your run gear.

RUN 1:50

This is a controlled aerobic effort, as follows:

15:00 getting loose, getting your HR up to 60, and then 70%.

You don't want to go higher than this during your long weekend runs -- we need to differentiate between harder aerobic runs at 75% and lower intensity LSD efforts below 70%.

Hold your HR at or below 70% for the next 1:00, concentrating on keeping your body relaxed and staying light on your feet. Hold your stride count to 90-95 spm when the terrain allows.

At the 1:20 mark, push the intensity up to 75-84% for 20:00

Cool down the final 10:00 getting your HR below 60% by the end.

DAILY TOTAL: 2:35

WEEK-TO-DATE: 13:30