Week 20

Wyckoff YMCA Sprint Triathlon – Training Plan

Week 20

As you will see the end of this week we have an interesting workout…a Run-Bike-Run sandwich. Next week we will take it down a notch.

Have a great week!

Monday

Complete day off -- relax and enjoy!

Tuesday

SWIM 0:45
WARM UP
200 Swim, just getting loose

    MAIN SET
    6 x 250 w/20 sec rest after each
    - use this to simulate a long open water swim:
    - find a steady pace, minimize the number of strokes/length, and hold good form

COOL DOWN
8 x 50 easy swim w/10 sec rest

BIKE 1:00
WARM UP
15:00 warm up spin, begin at an easy pace and slowly increase your intensity to 70%

INTERMEDIATE SET
4 x 20 sec fast spinning @110+ rpm cadence w/40 sec recovery after each

    MAIN SET
    2 sets of
    (2 x 4:00 @90-95% w/2:00 @60% after each)
    w/ an extra 10:00 between sets

COOL DOWN
Cool down completely, allowing your HR to get back below 50% before stopping

DAILY TOTAL: 1:45

Wednesday

RUN 0:50
Warm up gradually over the first 15:00, bringing your HR up gradually to 75%

While continuing your run, go straight into:
2 x 6:00 @75-80% w/2:00 easy jog after each

Reduce the intensity gradually to below 70%, and run at a steady pace
for the remainder of the session

BIKE 1:05
15:00 easy spinning - use a gearing pyramid to get into it gradually

7:30 @75% w/2:30 recovery @60%, straight into

12:30 @70% w/2:30 recovery @60%, straight into

7:30 @75% w/2:30 recovery @60%

Cool down completely

DAILY TOTAL: 1:55

WEEK-TO-DATE: 3:40

Thursday

SWIM 0:45
WARM UP
200 Swim - 100 Kick - 200 Swim

    MAIN SET
    2 sets of
    (4 x 100 w/10 sec rest, descend the efforts from 75% on #1 to 95% on #4)
    - take an extra 1:00 between sets

COOL DOWN
200 Swim

RUN 1:00
This is designed to be done at a track; if you need to run out on the road instead, just substitute the times indicated to guide you through the session.

20:00 warm up jog, progressing gradually & bringing your HR to 75% slowly

    INTERMEDIATE SET
    4 x 15 sec "run ups", increasing your intensity while holding good form &
        staying relaxed, w/ 45 sec easy jogging after each
    - your HR should be elevated slightly after this set, and your legs should
        be ready to go!

    MAIN SET
    2 x 1 mile (or 6:30 out on the road) maximal effort, above 90%
    w/ 400m (or 2:30) recovery @60% after each

Cool down for at least 15:00, and don’t stop until your HR is back near 50%

DAILY TOTAL: 1:45

WEEK-TO-DATE: 5:25

Friday

SWIM 1:00
WARM UP
200 Swim - 200 Kick - 200 Pull

    MAIN SET
    4 sets of
    (4 x 50 w/10 sec rest - #1-3 fast, #4 recovery)
    - 30 sec additional rest between sets

1000 straight swim - record your time

COOL DOWN
6 x 50 w/10 sec rest after each, to complete recovery

BIKE 0:45
    20:00 warm up spin
    - start in a very easy gear, spinning @95-100 rpm;
    - increase your gearing by one after 2:00, 5:00, 9:00, & 14:00

1 x 7:30 @70% intensity w/2:30 recovery spinning @60% after each

Cool Down completely to 0:55

DAILY TOTAL: 1:45

WEEK-TO-DATE: 7:10

Saturday

BIKE 1:40
Use this to guide you whether you are indoors or outside:

20:00 warm up spin, gradually bringing your HR up to 70% by the end

MAIN SET
20:00 @75%, 5:00 recovery @60%

16:00 @80%, 4:00 recovery @60%

7:00 @80%, 3:00 recovery @60%

7:00 @85%, 3:00 recovery @60%

    15:00 gradual cool down spin, bringing your HR back under 60% by the end

RUN 0:30
    You might feel completely thrashed after today’s ride, but it’s important to
    train the transition after such a long period of time in the saddle. Even if
    you don’t make the entire half-hour, put on your shoes and jog a mile or two to
    get used to running through the uncomfortable transition period.

DAILY TOTAL: 2:10

WEEK-TO-DATE: 9:20

Sunday

RUN 0:40
    The goal for this first run is to get through it while expending as little energy
    as possible. Even though you will ultimately be concerned with covering a
    particular distance during a race, it’s quite a relief to focus strictly on the
    total time during training. Hold your HR below 70% at all times, even with hills,
    and keep a steady pace throughout.

BIKE 0:20
    This low intensity spin can be done either indoors or outside. Your body will
    be in an "excited" state from the run, and it should be relatively easy to get your
    HR up to the 70% level and hold it there. Make sure you keep your HR above
    60%, since this is where the biggest aerobic benefit occurs. If you need to throw
    in a set to guide you, do 3 x 7:00 @70% w/3:00 @60% after each.

RUN 0:30
    During this final run your body will begin to adjust to the demands that are
    made after going for more than an hour. You will want to have an eating
    strategy today -- I would suggest eating your carbo-loaded food of choice
    during the bike ride -- in order to keep an even keel (and avoid "bonking")
    throughout this second run. Get into it and run relaxed, and make sure to
    cool down during the final 10 minutes.

DAILY TOTAL: 1:30

WEEK-TO-DATE: 10:50

Weekly Time Totals

Swim 2:30 - Bike 6:20 - Run 3:30 - Total: 10:50