Intl Distance - Week 10

http://www.llerandi.org/mike/intl/inwk10.htm

International Distance Group Week 10 Balance Week

Swim 2:30 - Bike 4:05 - Run 2:40 - Total: 9:15
Mon | Tue | Wed | Thr | Fri | Sat | Sun

Monday SWIM 0:45 WARM UP 6 x 100, alternating 100 Swim, 100 Kick , 100 Pull (twice through, continuous) MAIN SET 3 sets of (5 x 100 w/15 sec rest after each) take an extra 1:00 rest between sets - each set of 100s should be done at up to 80% intensity - it should feel slightly easier than a 1500 meter swim during a race (ALTERNATE MAIN SET: 3 sets of 4 x 100) COOL DOWN 300 easy cool down BIKE 0:40 15:00 warm up spin, brining your HR gradually up to 60% VG Sets : Choose three gears while staying in your small chain ring: easy, medium, and hard (but not too hard!) - all @75% intensity 4 sets of 1:15 medium gear with moderate spinning 0:45 easy gear with fast spinning 1:00 hard gear with slower spinning -rotate through twice for 6:00 total per set w/1:30 recovery spinning @60%after each set Cool down spin to complete recovery DAILY TOTAL: 1:25 Tue BIKE 0:50 15:00 warm up spin, brining your HR gradually up to 65%

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Intl Distance - Week 10

http://www.llerandi.org/mike/intl/inwk10.htm

6 x (3:15 @75% w/45 sec @60% after each) - every third repeat should be sitting upright in a climbing position, in a harder gear and at about 75-80 rpm Alternate Set 6 x 3:15 @80-84% w/45 sec @60% recovery after each - every one should be done down in the aero' position Cool down completely, allowing your HR to return under 60% RUN 0:40 This is a moderate duration endurance run with some strides thrown in to recruit different muscle fibers (much the same reason we do VG sets on the bike). Begin with a 15:00 warm up jog, getting into it gradually. Then throw in 8 x 20 second strides at high intensity with a 1:40 recovery after each effort. Hold good form throughout: Hold your head still, keep your arm swings from crossing your body, increase your leg cadence without straining. DAILY TOTAL: 1:30 WEEK-TO-DATE: 2:55 Wed SWIM 0:45 WARM UP 200 Swim 2 x 75 Kick w/10 2 x 100 Pull MAIN SET - Do all three sets continuously--no additional rest between sets: 500 Swim @80-85% -- rest 30 sec before going into: 2 x 250 @80-85% w/20 sec rest after each - total time should be 10-20 sec faster than straight 500 5 x 100 @80-85% w/10 sec rest - total time should be 10 sec faster than 2 x 250 (ALTERNATE SET: 1 x 400, 2 x 200 w/20, 4 x 100 w/10) COOL DOWN 200 easy swim BIKE 0:50

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Intl Distance - Week 10

http://www.llerandi.org/mike/intl/inwk10.htm

Begin with a 15:00 warm up spin, getting into the ride gradually up to 60% intensity VG Sets : You can choose three gears in your large chain ring if you prefer; however, if youre not comfortable pushing a harder gear at this point then keep your gearing in the small chain ring. You should choose three gears that are challenging, though your HR should stay below 80% at all times throughout the drill. 3 sets of (2:00 medium gear with moderate spinning, 1:00 easy gear with fast spinning, 1:30 hard gear with slower spinning--rotate through twice for 9:00 total per set) w/1:00 recovery spinning after each set Cool down spin to complete recovery, allowing your HR to gradually return to 50% DAILY TOTAL: 1:35 WEEK-TO-DATE: 4:30 Thr SWIM 1:00 WARM UP 200 Swim 16 x 25 -- alternate 1 Kick, 2 Swim, 1 Choice (4 times through) MAIN SET 800 Loco Swim - alternate 1 lap easy / 1 race pace (85%), 2/2, 3/3, 4/4, 3/3, 2/2, & 1/1 Rest 30 sec before starting right into: 5 x 300 (200 Swim - 100 Choice) w/30 sec rest after each (ALTERNATE SET: 800 Loco, 4 x 200 (150 Swim - 50 Choice)) COOL DOWN 200 easy swim RUN 0:50 Steady run, keeping your HR at or under 65% throughout. Work on shortening your gait slightly (reduce your stride length & dont lift your heels up too high behind you) and increase your leg turnover . This will keep you lighter on your feet and should reduce the pounding on your legs. After a 15:00 warm up, throw in 10 x 20 second strides @ faster foot speed (75% intensity) w/1:40 recovery after each
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Intl Distance - Week 10

http://www.llerandi.org/mike/intl/inwk10.htm

Run steady & cool down completely, lowering your HR under 60% by the end Alternate Track Workout (3200m / 16:00) warmup jog 6 x (800m / 3:30) @84% w/(200m / 1:00) recovery jog after each (2400m / 12:00) cool down DAILY TOTAL: 1:50 WEEK-TO-DATE: 6:20 Fri Complete recovery day.

Sat BIKE 1:15

The main set today involves changing your body position and the related gearing to simulate a ride through rolling hills. The variety should keep your interest and you should be aware of the different demands on your heart rate throughout each set. Be cautious in how you proceed, forcing your HR to stay at or under 75% throughout each effort. Continue to spin @ 90-100 rpm throughout the resting interval, and make sure you cool down completely at the end of the workout.

15:00 gearing pyramid warm up: 3:00 in easiest gear, 5:00 in next hardest, 7:00 in the next hardest 3 x 12:30 @75-80% intensity w/5:00 easy spinning @60% after each Ride each repeat in the following way, choosing the proper gear to meet the targeted cadence: 2:30 in the aero position, spinning @ 100 rpm 2:30 in an upright climbing position (in a harder gear), spinning @ 75 rpm 2:30 in the aero position, spinning @ 90 rpm 2:30 upright climbing, spinning @ 75 rpm 2:30 in the aero position, spinning @ 80 rpm Cool down completely - keep pedaling at 80-90 rpm until your HR falls well under 60% RUN 0:20 Just a simple, short run to work on the transition in your legs. DAILY TOTAL: 1:35 WEEK-TO-DATE: 7:55

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Intl Distance - Week 10

http://www.llerandi.org/mike/intl/inwk10.htm

Sun RUN 0:50 Hold your form steady and relaxed: lower your hands to about hip level, minimize your arm swing (dont cross over your body), and hold your head steady with your neck totally relaxed. Limit your gait and keep the stride " spm " fast and consistent -- this will especially help when running on snowy patches. BIKE 0:30 Again, this is just an extension of the endurance-based run, without the related "banging" on your legs. You should therefore attach this ride directly to the end of the run to get the maximum benefit. DAILY TOTAL: 1:20 WEEK-TO-DATE: 9:15

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