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    International Distance Group Week 38: Swim 2:30 - Bike 4:45 - Run 2:35 - Total: 9:50 Monday

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    kenjdawson
    This document provides a training plan for an international distance athlete for week 38. The plan includes swim, bike, and run workouts on Monday through Sunday with a total weekly training load of 9 hours 50 minutes. Workouts focus on intervals, tempos, and recovery rides with emphasis on maintaining heart rate zones below 75% intensity for most sessions.

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    International Distance Group Week 38: Swim 2:30 - Bike 4:45 - Run 2:35 - Total: 9:50 Monday

    Uploaded by

    kenjdawson
    28 views4 pages
    This document provides a training plan for an international distance athlete for week 38. The plan includes swim, bike, and run workouts on Monday through Sunday with a total weekly training load of 9 hours 50 minutes. Workouts focus on intervals, tempos, and recovery rides with emphasis on maintaining heart rate zones below 75% intensity for most sessions.

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    Week 38

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    This document provides a training plan for an international distance athlete for week 38. The plan includes swim, bike, and run workouts on Monday through Sunday with a total weekly training load of 9 hours 50 minutes. Workouts focus on intervals, tempos, and recovery rides with emphasis on maintaining heart rate zones below 75% intensity for most sessions.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    28 views4 pages

    International Distance Group Week 38: Swim 2:30 - Bike 4:45 - Run 2:35 - Total: 9:50 Monday

    Uploaded by

    kenjdawson
    This document provides a training plan for an international distance athlete for week 38. The plan includes swim, bike, and run workouts on Monday through Sunday with a total weekly training load of 9 hours 50 minutes. Workouts focus on intervals, tempos, and recovery rides with emphasis on maintaining heart rate zones below 75% intensity for most sessions.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 4

    Intl Distance - Week 38

    http://mike.llerandi.org/intl2/inwk38.htm

    International Distance Group Week 38


    Swim 2:30 - Bike 4:45 - Run 2:35 - Total: 9:50 Monday Complete day off.... Tuesday SWIM 0:45 WARM UP 400 Swim 6 x 100 w/10 sec between each - odds: 25 Kick, 25 right arm only, 25 left arm only, 25 swim - evens: 100 IM (25 fly, 25 back, 25 breast, 25 free) MAIN SET Each pair of two 150s include increased recovery time over the previous pair & should be performed at a slightly faster speed. The last two should be done at a pace faster than you would perform in a race. 8 x 150 #1 & 2: w/15 sec rest after each; #3 & 4: w/20 sec; #5 & 6: w/25 sec; #7 & 8: w/30 sec COOL DOWN 300 easy swim BIKE 0:45 Stay in lower gears today, using the small chain ring exclusively. Your pedal cadence will have to be higher to compensate & to bring your HR up to the desired levels -- Concentrate on keeping your toes relaxed inside your cleats and your pedal stroke smooth throughout each pedal cycle. 20:00 warm up spin, gradually bringing your HR up to 75%; - you should be spinning greater than 100 rpm during the final 5-8:00 8 x 20 sec fast spinning (cadence up around 120 rpm) w/1:40 in between (~90 rpm) Continue spinning at roughly 100 rpm, cooling down gradually the final 5:00

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    1/11/08 9:06 PM

    Intl Distance - Week 38

    http://mike.llerandi.org/intl2/inwk38.htm

    DAILY TOTAL: 1:30 Wednesday RUN 0:45 Concentrate on maintaining fast, fluid turnover -- without taking short & choppy strides. Your stride should resemble a marathoners gait, with reduced stride lengths and a relaxed body position: hold your head steady, minimize your arm swing (6-10 of total travel), and keep your arms held at hip level without crossing over your body. Warm up gradually, taking 15:00 to get up to 75% 8 x 20 sec using increased foot speed, w/1:40 recovery after each burst Finish by gradually letting your HR return to 60% BIKE 1:10 20:00 gearing pyramid warm up - 2:00 @ very easy gear - 3:00 slightly harder (HR up to 60%) - 4:00 w/HR at 65% - 5:00 w/ HR @70% - 6:00 w/HR @75% 4 x 7:30 @75% w/ 2:30 recovery @60% after each - #1 & 3: spin @ 90-95 rpm in aero position - #2 & 4: spin @80-85 rpm sitting upright in climbing position - youll have to be in a harder gear to have it feel as difficult as it does when youre climbing outside Cool down completely, gradually reducing your gearing & cadence

    DAILY TOTAL: 1:55 WEEK-TO-DATE: 3:25 Thursday SWIM 1:00 WARM UP 9 x 100 continuous - rotate (100 Swim - 100 Kick - 100 Pull) - 3 times thru MAIN SET 2 sets of the following: 3 x 300 w/30 sec rest - #1 moderate (70%)

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    1/11/08 9:06 PM

    Intl Distance - Week 38

    http://mike.llerandi.org/intl2/inwk38.htm

    - #2 harder (80%) - #3 fast (90%) COOL DOWN 200 easy swim w/10 sec after each, gradually reducing the intensity to below 60% RUN 1:00 Begin with a very gradual warmup, holding your HR intensity to 50-55% at first and slowly increasing to 75% by the 20:00 mark. Make sure you concentrate on keeping your HR right at (or under) 75% intensity throughout this aerobic tempo run. Keep your upper body relaxed and your foot speed slightly elevated during the middle bulk of this run. Make sure your cool down is complete and at least 10:00 in duration. DAILY TOTAL: 2:00 WEEK-TO-DATE: 5:25 Friday SWIM 0:45 WARM UP 200 Swim - 200 Kick - 200 Pull 6 x 50 Kick w/10 sec rest - each one is 25 easy / 25 fast MAIN SET 1200 Swim, continuous -- alternate 50 easy / 50 fast COOL DOWN 200 easy & continuous, bringing your HR back down gradually BIKE 0:40 Keep your HR below 70% throughout this recovery spin. Use your small chain ring exclusively and keep your cadence between 90-100 rpm. Your legs should feel rejuvenated when youre through, and your body will be better prepared for the rest of the week. DAILY TOTAL: 1:25 WEEK-TO-DATE: 6:50 Saturday BIKE 1:30 Its important to stress that your intensity level should remain below 75% throughout todays ride. Theres an understandable intensity to want to test yourself and push it harder, but you really need to stay disciplined and avoid breaking down your body needlessly. Stay aware -- no crashes! -- and hydrate properly throughout your ride.

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    1/11/08 9:06 PM

    Intl Distance - Week 38

    http://mike.llerandi.org/intl2/inwk38.htm

    Indoor Alternative: 20:00 gradual warm up spin Intermediate set: Do this two times through (5:00 per set) - 15 sec fast spinning (up to 120 rpm), 15 sec recovery spin (around 90 rpm) - 30 sec fast, 30 sec recovery - 45 sec fast, 45 sec recovery - 60 sec fast, 60 sec recovery (10:00 total for the Intermediate set) 2 x 15:00 @75% w/5:00 recovery after each if you would rather substitute mileage for the time (for varietys sake), choose a distance that you can cover in roughly 15:00 (i.e. 5.0 miles @20 mph) Your HR will likely be quite elevated after this, so be sure to cool down completely DAILY TOTAL: 1:30 WEEK-TO-DATE: 8:20 Sunday RUN 1:00 This is a steady endurance run and your intensity level should remain below 75% throughout. Fight any tendency you might have to press hard up hills -- challenge yourself to keep the intensity low and in control. BIKE 0:30 This easy recovery spin should be done shortly after the run is finished. It will act as a complete cool down, as your HR will likely begin at roughly 75% and should be gradually reduced to 50-55%. One way to accomplish this is to, at first, find a gearing that is somewhat challenging and allows you to maintain a HR intensity level of 75%; you can then gradually (after 10-15:00) begin to reduce your gearing, making it easier to spin and allow your HR to come down further. DAILY TOTAL: 1:30 WEEK-TO-DATE: 9:50

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    1/11/08 9:06 PM

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