• Week 1
    Print Week
  • Day 50

    BIKE
    • Time: 40m
    • WU: 10'
    • MS: Alternate 20-60" with 1 leg off the pedals, and up on a chair. Get a total of 7-10' of ILT on each leg in workout. Alternate legs as you feel like it. Work this at 95-100 rpms, and focus on eliminating dead spot at top of stroke by pushing toes forward in shoes at top.
    • CD: 10'
    Comments and Definitions

    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.

    RUN
    • Time: 40m
    • WU: Warm up for at least 10' before the first stride.
    • MS: Run 8x30 left foot strikes - time should be between 19-21". In between each stride you will skip 40 times back to the start - take short rest and repeat.
    • CD: Cool-down with at least 5' easy jog (Zone 1).

    Day 51

    SWIM
    • Time: 1h 00m
    • Distance: 2800.00 yards
    • WU: 400
    • MS:
    • 3 * 200 0:45 rest
    • 8 * 25 kick :10 rest
    • 4 * 100 0:25 rest
    • 8 * 25 kick :10 rest
    • 5 * 50 :10 rest
    • 100 loosen easy swim
    • 6 * 75 pull with paddles 0:20 rest
    • CD: 200 warm-down
    Comments and Definitions

    Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked. Loosen (Swim) - just means easy - 'loosen up', whether it be easy free, back, breast.

    Strength
    • Time: 50m
    Comments and Definitions

    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.

    Day 52

    BIKE
    • Time: 1h 20m
    • WU: 10'
    • MS: 10' hard (at LT), 2' easy (zone 2). Do this 5x.
    • CD: 10'
    Comments and Definitions

    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.

    RUN
    • 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.
    Strength
    • Time: 20m
    Comments and Definitions

    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 53

    BIKE
    • Time: 1h 00m
    • 1-3 hour ride on a flat course. Keep HR in Zone 1-2.
    Comments and Definitions

    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.

    SWIM
    • Time: 1h 40m
    • Distance: 5100.00 yards
    • WU: 1k warm up as 400 swim, then 600 as 100 drill/50 swim
    • MS: 8x (400 at T-Pace, 100 easy)
    • CD: 100

    Day 54

    Day 55

    BIKE
    • Time: 3h 00m
    • WU: Spend the first 60' warming up.
    • MS: The next 80' is (20' LT, 5' recovery, 15' LT, 10' recovery, 10' LT, 15' recovery, 5' LT). Final recovery is 40' at an average effort - not hammering, not spinning freely either.
    • This is part LT, part pacing. I want you going hard during the LT sessions, but I want each progressively shorter LT section at a faster pace than the last. LT is around race pace.
    SWIM
    • Time: 1h 00m
    • Distance: 2000.00 yards
    • WU: 400 warm up (wu). 8 x 50 on 15 sec rest.
    • MS: 1000 yd TT (time trial) for time.
    • CD: 200
    • This time for the 1,000 is divided by 10 , to get your avg. pace. This pace is now known as your T-Pace.

    Day 56

    BIKE
    • Time: 1h 30m
    • 90' ride on a flat course. Keep HR in Zone 1-2.
    Comments and Definitions

    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.

    RUN
    • Time: 1h 30m
    • Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2. Include 2x30' 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.
    Strength
    • Time: 50m
    Comments and Definitions

    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.