- Time: 1h 10m
- Distance: 3600.00 yards
- WU:
- 500 swim
- 3x100 on 20" rest - build each 25 to go faster.
- 3x100 on 25" rest.
- MS:
- 5x300 on 30" rest. Try to make each one faster from 1-3, then 4-5.
- 200 easy.
- 6x100 w/paddles on 20" rest. Make each on faster again with #6 being faster then #3.
- CD: 200
- Time: 50m
- Time: 1h 45m
- WU: 15' warm up - nice smooth spinning.
- MS: Then shift into a the big chain ring and into a gear that allows you to spin at about 65-70 RPMs. You will spin 4x15 minutes in this gear - HR should be mid-high Z2 - recovery will be 5' easy between sets - you will probably see HR drift into Z3 - keep the cadence up - this is where you build strength.
- CD: 10' cool down.
- Time: 1h 00m
- Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2.
- Think about running like a Kenyan - smooth and efficient! Stretch when done and add in Core 1, 2 or 3.
- This run can be 30'-90' long depending on fitness level.
- Time: 20m
- Time: 1h 00m
- 30 minutes to 1 hour - your choice. If you feel good go longer than 30 minutes.
- Start out at a very easy gearing, over 20 minutes gradually increase the resistance to a medium level. Then gradually work back to the easy gear you started with over the last 10 minutes.
- *If you are riding one hour, then repeat this cycle again of 20 minutes increasing resistance and easing back off on the last 10 minutes.
- The purpose is to loosen your legs after a long run or ride from the day before or even a recent race. If it's nice out, feel free to spin outside, but stay in the small chain ring.
- Time: 1h 10m
- Distance: 3500.00 yards
- WU: 200 swim, 200 kick, 200 pull
- MS: 5x (300 @ T-pace, 100 drill, 50 sprint, 50 non-free)
- CD: 400 easy pull
- Time: 3h 30m
- WU: 35'
- MS: Then 10 x (2' up a hill at 65-70 RPMS, once you hit the top of the hill sprint for 1'). Recover on the downhills. HR on the uphills can hit Z4. Keep HR in Zone 1-2 otherwise. After the final hill repeat, you can spin easy until you have hit the 3:30 mark (cooldown included).
- CD: 25'
- *Alternate standing and sitting for each hill repeat. Don't worry if the WU or CD aren't exactly right since you have to ride out to the hill.
- Time: 55m
- Distance: 2500.00 yards
- OPTIONAL SWIM:
- WU: 400 swim then 6x50 on 15" rest.
- MS: 15x100 @T-pace - 5". Your rest is 15".
- CD: 300 easy.
- Time: 2h 00m
- 2 hour ride on a flat to rolling course. Keep HR in Zone 1-2.
- Time: 1h 15m
- Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2. Include 3x15' of running at 20 beats below LT from run test. Recovery is 5' in Zone 1.
- Think about running like a Kenyan - smooth and efficient! Stretch when done and add in Core 1, 2 or 3.
- This run should be between 75-90' long depending on fitness level.
- Time: 50m
Day 29
Day 30
Day 31
Kenyan Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.
Use this day to also get additional 'Core Strength' exercises in for a total of 2-4 sessions per week. See Core and Strength Guidelines for more information.
Day 32
Pull Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats. Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.
Day 33
Day 34
T-Pace = swim test time / the number of 100 you swam. If you swam 20:00 for 1,000 yards, then your T-Pace would equal 20:00/10 for a T-Pace of 2:00 per 100.
Day 35
Kenyan Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.
Depending on where you are in your off-season training, this is your weight training day. Use this day to also get additional 'Core Strength' exercises in for a total of 2-4 sessions per week. See Core and Strength Guidelines for more information.
ILT = Isolated Leg Training: lets us isolate one leg at a time to find the skip in your pedal stroke. As we get more efficient the skips get less common and the pedal stroke gets smoother and the cyclist is able to apply more force to the pedal stroke.