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    Week 29

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    kenjdawson
    This training plan outlines a week of workouts for an international distance triathlete. The week includes sessions focused on swimming, biking, and running intervals at various intensities, as well as longer steady state rides and runs. The goal is to build strength and endurance through repetition at marathon pace and time trials over increasing distances. The total weekly training time is approximately 12 hours and 40 minutes.

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

    Week 29

    Uploaded by

    kenjdawson
    15 views5 pages
    This training plan outlines a week of workouts for an international distance triathlete. The week includes sessions focused on swimming, biking, and running intervals at various intensities, as well as longer steady state rides and runs. The goal is to build strength and endurance through repetition at marathon pace and time trials over increasing distances. The total weekly training time is approximately 12 hours and 40 minutes.

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    This training plan outlines a week of workouts for an international distance triathlete. The week includes sessions focused on swimming, biking, and running intervals at various intensities, as well as longer steady state rides and runs. The goal is to build strength and endurance through repetition at marathon pace and time trials over increasing distances. The total weekly training time is approximately 12 hours and 40 minutes.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    15 views5 pages

    Week 29

    Uploaded by

    kenjdawson
    This training plan outlines a week of workouts for an international distance triathlete. The week includes sessions focused on swimming, biking, and running intervals at various intensities, as well as longer steady state rides and runs. The goal is to build strength and endurance through repetition at marathon pace and time trials over increasing distances. The total weekly training time is approximately 12 hours and 40 minutes.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 5

    Intl Distance - Week 29

    http://mike.llerandi.org/intl2/inwk29.htm

    International Distance Group Week 29


    Swim 2:30 - Bike 6:05 - Run 4:05 - Total: 12:40 Monday Complete recovery day Tuesday SWIM 0:45 WARM UP 400 Swim 12 x 75 w/10, each one is (25 build up/ 25 easy/25 fast) MAIN SET 1000 "Loco" - 1 lap easy, 1 lap fast, 2-2, 3-3, 4-4; and back down: 4 laps easy, 4 laps fast, 3-3, 2-2, 1-1 - fast laps should be under control @85% COOL DOWN 400 Pull @70-75%; work on even stroke count and perfect mechanics. Stay relaxed. BIKE 1:10 WARM UP 15:00 warmup spin, gradually increase HR to 70% MAIN SET 10 x 3:30 @75-85% w/30 sec recovery #1-5 @75% #6-10 allow HR to increase to 85% - you should be pretty tired by the end, but not completely wiped out COOL DOWN Cool down completely, allowing your HR to get back below 50% before stopping DAILY TOTAL: 1:55 Wednesday RUN 0:55 This run should not feel stressful at any point -- the intensity should remain under control and the effort should stay minimal, holding your HR right at 75% throughout

    1 of 5

    1/11/08 9:03 PM

    Intl Distance - Week 29

    http://mike.llerandi.org/intl2/inwk29.htm

    15:00 gradual warmup, bringing your HR up to 70% by the end 6 x (20 sec strides w/1:40 easy jog after each) - stay relaxed and light on your feet. Go straight into: 20:00 "tempo" run @75% intensity - hold an even rhythm and pace throughout Jog easy to the end, letting HR to come down and legs recover. BIKE 1:30 20:00 warm up spin - begin in an easy gear for 2:00, then increase by one gear for 3:00, 4:00, 5:00, and 6:00 - bring the intensity up to 75% by the end 3 x 17:30 @75% w/2:30 recovery spinning @60% after each - its ok to substitute a standard distance (i.e. 5 miles) in place of the time interval Cool down completely, spinning @50-60% to flush out your legs nicely by the end DAILY TOTAL: 2:25 WEEK-TO-DATE: 4:20 Thursday SWIM 1:00 WARM UP 200 Swim - 200 Kick - 200 Pull - 200 Swim - second Swim should be faster than the first MAIN SET 4 x 300 Swim @75-80% w/20 sec hold times and effort even, keep stroke stretched out 4 x 300 Pull (ok to use hand paddles) @75-80% COOL DOWN 300 continuous swimming, bringing your HR back down slowly RUN 1:10
    This is designed to be done at the track, but you can follow the instructions on the road if necessary.

    WARM UP 20:00 jog, progressing gradually to 75% intensity INTERMEDIATE SET 6 x 20 sec "run-ups" w/40 sec recovery after each MAIN SET

    2 of 5

    1/11/08 9:03 PM

    Intl Distance - Week 29

    http://mike.llerandi.org/intl2/inwk29.htm

    16 x 400 (1 lap, or 1:30) @75-85% w/100 (or 30 sec) easy - rather than a typical set of 400s, these should be done at marathon pace, making sure you keep the rest interval consistent in order to help build strength and staying power - its a good idea to switch direction after each set of 4 to help balance your form (and help you keep count!) - hold a steady pace throughout and find a sustainable rhythm that you could carry through a race of a half marathon or longer Cool down at least 15:00, until your HR is back near 50%

    DAILY TOTAL: 2:10 WEEK-TO-DATE: 6:30 Friday SWIM 0:45 WARM UP 2 sets of the following: 200 Swim 3 x 50 Kick w/10 sec rest, descend 1-3 2 x 100 Pull w/10s rest: #1 easy, #2 hard MAIN SET 3 x 500 Swim w/30 sec rest - #1 moderate (75-80%) - #2 mod-hard (85-90%) - #3 hard (90+%) COOL DOWN 6 x 50 on 1:00 - nice, easy recovery BIKE 1:10 20:00 warm up spin, gradually bringing your HR up to 70% 3 x 3:00 Variable Gearing Sets - allowing your HR to rise to 75% - staying relaxed - each set consists of: 1:00 in moderate gear, @90-95 rpm 1:20 in hard gear, @80-85 rpm 40 sec in easy gear, @105-110 rpm

    3 of 5

    1/11/08 9:03 PM

    Intl Distance - Week 29

    http://mike.llerandi.org/intl2/inwk29.htm

    straight into: 10:00 steady time trial @75% intensity (moderate pace) 8 x 20 sec fast spinning (cadence ~120 rpm) w/1:40 in between (~90 rpm) Cool down completely, bringing your HR back down to 50% by the end DAILY TOTAL: 1:55 WEEK-TO-DATE: 8:25 Saturday BIKE 2:15 Use this to guide you whether you are indoors or outside: Indoor alternative: 30:00 (longer) warm up spin, gradually bringing your HR up to 70% by the end 12 x 20 sec "bursts" w/40 sec recovery MAIN SET: 3 x 7:00 @84-88% w/3:00 @60% recovery straight into: 30:00 (or 10 miles) @75% in a harder gear 20:00 gradual cool down spin, bringing your HR back under 60% by the end RUN 0:30 Work on getting into a rhythm and 75% effort right away. Pretend you are in your key races bike-run transition area -- change your gear quickly and get out the door. Take a bottle with you and drink every 7-8 minutes as if you were hitting an aid station. Walk for several minutes after, and get in a good, full body stretch as part of your cool down. DAILY TOTAL: 2:45 WEEK-TO-DATE: 11:10 Sunday RUN 1:30 The effort on this run should be harder than a typical long steady distance run, keeping your HR at 70-75% -- even let it climb to 80% towards the end. Its important to finish strong and remain hydrated throughout the entire days effort. Cool down and stretch completely afterward.

    4 of 5

    1/11/08 9:03 PM

    Intl Distance - Week 29

    http://mike.llerandi.org/intl2/inwk29.htm

    DAILY TOTAL: 1:30 WEEK-TO-DATE: 12:40

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    1/11/08 9:03 PM

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