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| Week of: | 1/29/2007 | 13 | ||
| Period: | Base 1 | Endurance, Speed | ||
| Total Hrs: | 9.5 | |||
| Swim | Bike | Run | ||
| Monday | ||||
| Tuesday | W/U: 200 Main: Swim intervals: 6 minutes in Zones 2 & 3. RI: 45 sec. C/D: 100 [E] (total time = 45 min) |
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| Wednesday | Bike 1:30. On a flat section of road, shift into your hardest gear and pedal smoothly, as fast as you can, for 30 seconds. Recover to Zone 2 and repeat several times. Remainder of workout time is Zone 2. [S] | |||
| Thursday | W/U: 5 x 50, RI:15 Main: 200 @ T-Pace + :03, RI:20 2 x 100 @ T-Pace, RI:20 100 @ T-Pace + :03, RI:20 100 Under T-Pace, RI:20 C/D: 100 Free Total Distance: 950 [S] |
Run 1:30 Zone 2, but do several 20-second max accelerations into Zone 5. Recover for several minutes back into Zone 2 before repeating. [S] | ||
| Friday | Bike 1:30. Include 20-60 minutes riding steady at 2mph slower than anticipated race pace. [E] | |||
| Saturday | Run 1:00 primarily in Zones 1-2 on rolling course. Run steadily in Zone 2 for extended time (more the better). [E] | |||
| Sunday | Brick: Bike 1:45 minutes, run 45 minutes, all Zone 2. Transition should be less than 5-8 minutes. [E] | |||
| Total Hrs | 0:00 | 0:00 | 0:00 | |
| * - always warm-up 5-10 minutes and cool-down 5 minutes | * - always warm-up 5-10 minutes and cool-down 5 minutes | |||
| Week of: | 4/16/2007 | 24 | ||
| Period: | Build 1 | Endurance, Muscular Endurance, Force & Speed (B,R), AE (S) | ||
| Total Hrs: | 10 | |||
| Swim | Bike | Run | ||
| Monday | ||||
| Tuesday | W/U: 400 Free Main: 4 x 50 very fast, RI:30 50 Kick easy 4 x 50 very fast, RI:30 50 Kick easy 4 x 50 very fast, RI:30 50 Kick easy 4 x 50 very fast, RI:30 50 Kick easy C/D: 100 Free Total Distance: 1500 [AE] |
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| Wednesday | Bike 1:30, and complete 3-5 intervals of 6-12 minutes. Gradually build to Zones 4 & 5a on each interval. Recover for 2-3 minutes in Zones 1-2. Remaining workout time is Zone 2. [ME] | |||
| Thursday | Swim intervals: 5 minutes, mostly in Zone 3. RI: 30 seconds. Total distance = 1750-2000 [E] | Run 1:30. After good warm-up, build into Zone 3 and maintain for 15 minutes. Then build to Zones 4-5a for 5 minutes. Remaining time is Zone 2. [ME] | ||
| Friday | Bike 1:30. On a flat course, ride 20 minutes in Zones 4-5a. Build from Zone 4 to 5a over a few minutes, then gradually back it down to Zone 4. Repeat this for entire time Maintain cadence at 85-100 rpm. Remaining workout time is Zone 2. [ME] | |||
| Saturday | Run 1:30 with Tempo Finish: first 1:00 is Zones 1-2, last 30 minutes is steady in Zone 3. [ME] | |||
| Sunday | Ride 2:00 at a steady pace, finishing at the same speed as you started. Start in Zone 2 and increase intensity as needed to maintain the same speed. [E] | |||
| Total Hrs | 0:00 | 0:00 | 0:00 | |
| * - always warm-up 5-10 minutes and cool-down 5 minutes | * - always warm-up 5-10 minutes and cool-down 5 minutes | |||
| Week of: | 8/13/2007 | 41 | ||
| Period: | Peak | Endurance, Muscular Endurance, Speed | ||
| Total Hrs: | 6.5 | |||
| Swim | Bike | Run | ||
| Monday | OFF | |||
| Tuesday | W/U: 4 x 50 Descending, 100 Drill Main: 4 x 150 at T-pace, RI:30 50 Kick 4 x 50 at T-pace, RI: 30 50 Kick C/D: 100 Free Total Distance: 1300 [ME] |
Run 0:45 on flat course, Zone 2. If possible, run on a softer surface - grass, dirt path, etc. | ||
| Wednesday | Bike 1:00 on flat course, including 25-30 minutes continuously in Zones 4-5b. Maintain cadence of 85-100 rpm. Remaining workout time is Zone 2. | |||
| Thursday | Swim continuously 20 minutes in Zones 4 and 5a. Warm-up and cool-down 5 min each in Zone 2. [ME] | Run 0:45, taper intervals. After good warm-up, do 3 to 5 repeats of 90 second accelerations, getting into Zones 4-5a. Take at least 3 minutes rest interval before repeating the accelerations. | ||
| Friday | Bike 1:00 on a flat course. After warm-up, increase cadence to 100 rpm for 3 minutes, then 110 for 2 minutes, then 120+ for 1 minute. Keep gearing easy to maintain the cadence - focus on speed of your feet. Spin easy in Zone 2 for 5 minutes then repeat. | |||
| Saturday | OFF | |||
| Sunday | Brick - bike1:15, run 30 min as follows. Bike - first 45 min is warm-up in Zone 2. Then do 30 minutes at race pace (go into Zones 4-5b). Run 30 min negative split - first 15 min is Zone 2, last 15 min is race pace (Zones 4-5a). | |||
| Total Hrs | 0:00 | 0:00 | 0:00 | |
| * - always warm-up 5-10 minutes and cool-down 5 minutes | * - always warm-up 5-10 minutes and cool-down 5 minutes | |||
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