Mathias` Ironman 2014: Træning

Uge	Træningsprogram - fra trifuel
Uge 1 Uge 2 Uge 3 Uge 4 Uge 5 Uge 6 Uge 7 Uge 8 Uge 9 Uge 10 Uge 11 Uge 12 Uge 13 Uge 14 Uge 15 Uge 16 Uge 17 Uge 18 Uge 19 Uge 20 Uge 21 Uge 22 Uge 23 Uge 24 Uge 25 Uge 26 Uge 27 Uge 28 Uge 29 Uge 30 Uge 31 Uge 32 Uge 33 Uge 34 Uge 35 Uge 36	WEEK #1 - 1st Week of Orientation Cycle Swim 2:30 - Bike 3:20 - Run 2:15 -- Total: 8:05 Monday We begin easily enough with one short swim. Nothing too crazy here, just allow yourself some time to get used to the water again and be patient with speed. SWIM 0:30WARM UP:200 Swim - 2 x 100 Kick -4 x 50 Choice, w/10 sec rest after eachMAIN SET:5 x 200 w/:20 rest, done as follows:(50 right arm only - 50 swim - 50 left arm only - 50 swim)COOL DOWN:2 x (50 Kick/50 Swim) DAILY TOTAL: 0:30 Tuesday Because the duration of each workout is relatively short today, it is possible to put them in your day together, back-to-back. However, as these durations increase it will be preferable to split these efforts within your day -- the order isn't very important right now, though we will recommend later that you perform the higher intensity bike effort first. BIKE 0:5020:00 easy spin using your small chain ring only.Keep your HR intensity below 65% throughout, holding your cadence to 95-105 rpm.20:00 time trial, bringing your HR up to 75%-- stay in the small chain ring & increase your HR by increasing your cadence.Maintain that intensity throughout this short effortSpin easily through the final 10:00, allowing your HR to gradually get below 60%RUN 0:35Easy reintroduction to running.Hold good running form throughout,and keep your upper body relaxed. DAILY TOTAL: 1:25 WEEK-TO-DATE: 1:55 Wednesday Today's swim is a standard duration that we will incorporate into most Wednesday schedules. You can schedule this into your day as your situation allows (open swim schedules generally allow for morning swims, which is suggested). The bike effort should be done on your trainer, since it involves some drills and will incorporate very controlled workouts over time. SWIM 0:45WARM UP:6 x 150 w/10 sec rest after each -- each 150 is as follows:(50 Kick - 25 right arm only - 25 left arm only - 50 Swim)MAIN SET:2 x 600 w/30 sec rest in between-- #1 Swim, #2 PullKeep your HR below 65% and hold your stroke count per lap evenCOOL DOWN:300 easy, alternating 50 Choice & 50 KickBIKE 0:4015:00 easy spinning in the small chainring3 x 3:00 Variable Gearing ("VG") SetEach one should be done in the following way:1:20 in medium gear (~90 rpm);0:40 in easiest gear (100+ rpm);1:00 in hardest gear (~80 rpm) -- 30 sec recovery spin after each setCool down with easy spinning,bringing your HR back down to 60% by the end DAILY TOTAL: 1:25 WEEK-TO-DATE: 3:20 Thursday Thursday's schedules will generally include a longer morning swim and a running session at the track later in the day. The track sessions won't be mandatory until later in the season, once we've established a sufficient aerobic base. SWIM 0:45WARM UP:300 Swim6 x 75 w/10 sec rest after each -- middle 25 choiceMAIN SET:1200 Swim, continuous -- every 4th 25, alternate between choice & kicking:75 free/25 choice, 75 free/25 kick, etc.COOL DOWN:5 x (25 kick - 25 right arm only - 25 left arm only - 25 swim) - continuousRUN 0:45Spend 15:00 allowing your HR to gradually increase to 65% intensityRun for 20:00 @75% intensity, holding perfect running formCool down to the 45:00 mark, gradually bringing your HR back down below 60% DAILY TOTAL: 1:30 WEEK-TO-DATE: 4:50 Friday This is an optional additional swim that we are incorporating into the first two weeks only. In the future you'll notice that Friday is reserved for complete recovery before the heavy training normally scheduled for the weekends. SWIM 0:30WARM UP:200 Swim - 150 Kick - 150 PullMAIN SET:18 x 50 w/10 sec rest after each -- alternate in groups of three:(#1: Kick - #2: Swim - #3: Choice) -- rotate through 6xkeep your HR under 75% the entire setCOOL DOWN:200 relaxed swim, concentrate on holding proper technique DAILY TOTAL: 0:30 WEEK-TO-DATE: 5:20 Saturday Saturday's schedules will almost always include the longest cycling session of the week. This will be performed outdoors when it gets warmer (for those of us stuck in the colder climates, that is!). During the indoor riding season, these sessions can be shorter because they will also be more efficient -- no stopping for stop lights, very controllable terrain, etc. We will also begin to incorporate a short run after this ride once the weekly training durations get a bit longer. BIKE 1:20WARM UP:15:00 light spinning, gradually allowing your HR to get above 65%DRILLS: -- 1:00 recovery spinning after eachalternate an ILT set with a VG set -- keep your HR under 75% throughout:3 x 3:00 Isolated Leg Training:(20 sec right leg, 10 sec transition, 20 sec left leg, 10 sec transition) -- 3 x thru3 x 4:30 Variable Gearing set:each set is done in the following way, twice through per set:45 sec in moderate gearing @90-95 rpm;45 sec in easy gearing @105+ rpm;45 sec in harder gearing @80-85 rpm20:00 steady time trial riding, holding your HR right at 75% throughoutCool down to the finish, allowing your HR to gradually come back below 60%. After performing the drills you should notice a smoother, more fluid pedal cycle. DAILY TOTAL: 1:20 WEEK-TO-DATE: 6:40 Sunday Sunday's focus is generally on the run; we incorporate an additional ride to increase the total aerobic effort while minimizing the stress on your legs. In the colder months, the run should always be performed first & the cycling shortly thereafter. RUN 0:55Steady endurance run, holding proper form and holding your HR under 75% the entire time. Think of this as an aerobic tempo run.BIKE 0:30Easy, continual spinning on your trainer, immediately following your run.You will probably begin this effort at a relatively high intensity, though you should hold your HR at or below 75% throughout. Be sure to allow 10-15:00 at the end for a long, gradual cool down, allowing your HR to get below 60% before you finish. DAILY TOTAL: 1:25 WEEK-TO-DATE: 8:05 WEEK #2 - 2nd Week of Orientation Cycle Swim 2:30 - Bike 3:20 - Run 2:15 -- Total: 8:05 Monday A shorter, easy swim with some additional stroke work to build overall strength and provide some variety. SWIM 0:30WARM UP500 Swim -- Kick every 4th 25MAIN SET3 x 400 w/20 sec rest between repeats -- hold your HR at or below 75%- each 400 should be done as follows: 100 Kick, 200 Swim, 100 IMCOOL DOWN100 easy, holding perfect technique DAILY TOTAL: 0:30 Tuesday The bike ride should be done first today; the run can follow either immediately after or later in the day, depending on your schedule. BIKE 0:50WARM UP10:00 easy "gearing pyramid":Begin in a very easy gear for 4:00, then switch to one gear harderfor 3:00, then 2:00, then 1:00 (10:00 total)MAIN SET3 x 8:00 @75% intensity w/2:00 @60% intensity after eachCOOL DOWN completely, allowing your HR to get back under 60% by the endRUN 0:35Keep HR below 65%, and SPM (Strides Per Minute) at 80-90. Work on perfect posture and a relaxed upper body. DAILY TOTAL: 1:25 WEEK-TO-DATE: 1:55 Wednesday SWIM 0:45WARM UP200 Swim - 200 Kick - 200 Pull - 200 Swim-- the second 200 Swim should be done slightly faster than the firstMAIN SET4 x 300 w/20 sec rest between each#1 & 3 - @60% intensity; #2 & 4 - @75% intensity-- Keep your stroke count even throughout the set. The idea is to use as few strokes as possible no matter what speed you are going. This will lead to more efficient and faster swimming.BIKE 0:40WARM UP10:00 easy spinning, gradually bringing your HR up to 65%DRILLS3 x 3:00 ILT w/30 sec rest after each set -- do each repeat as-- 6 x (20 sec one leg, 10 sec transition)15:00 straight time trial effort @75% intensityCOOL DOWNspin easy through the end of the session DAILY TOTAL: 1:25 WEEK-TO-DATE: 3:20 Thursday SWIM 0:45WARM UP800 Swim -- every 4th length choice, rotate through in IM order-- i.e. 2 x (75 free, 25 fly, 75 free, 25 back, 75 free, 25 breast, 100 free)MAIN SET8 x 150 w/15 sec rest after eachHold HR constant at 65%, and try to keep your times even throughout the set. The goal here is to begin to learn a sense of pacing at a particular intensity level.COOL DOWN400 Pull, concentrating on rotating your hips and minimizing the number of strokes per length.RUN 0:4515:00 easy jogging, allowing your HR to get up to 60% gradually20:00 "tempo pyramid" -- (4:00 @70% / 1:00 @60%);(3:00 @75% / 2:00 @60%); (2:00 @80% / 3:00 @60%);(1:00 @85% / 4:00 @60%)Continue cooling down @60% through the end of the run DAILY TOTAL: 1:30 WEEK-TO-DATE: 4:50 Friday As with last week, this is an optional additional swim to help you get used to getting back in the water. If you feel like taking a day completely off (especially after working out each of the previous 11!), then fine. SWIM 0:3010:00 easy warm up, gradually bringing your HR up to 70%15:00 continuous swim -- record the total number of lengths that youare able to complete, for future reference6 x 50 cool down, w/10 sec rest after each DAILY TOTAL: 0:30 WEEK-TO-DATE: 5:20 Saturday Saturday's ride will always be the longest effort of the week. For those who can ride outdoors year-round, it is important to perform the warm up and drills on a regular basis during the pre-season period -- you can finish the ride outdoors if this option is available. In addition, there will be times when the main set will guide you to a more efficient, more effective workout. Use your judgment to ensure that you're getting the desired workout without unnecessary risk of injury or burnout. BIKE 1:20WARM UP15:00 easy spin -- use a gearing pyramid to gradually build to 75%DRILLS2 x 3:00 ILT w/30 sec rest after each;2 x 4:30 VG Sets w/30 sec rest after eachMAIN SET3 sets of (6:00 @70% - 1:00 @60% - 3:00 @75-80%)w/3:00 recovery @60% intensity after each setCOOL DOWN, gradually bringing your HR back under 60% by the end DAILY TOTAL: 1:20 WEEK-TO-DATE: 6:40 Sunday These two sessions should be done back-to-back, in either order. If you live in a warmer climate and can ride/run outside (or can do both workouts indoors), then put the bike workout first and follow immediately afterward with the run. In colder climates, if you don't have a treadmill available, then go ahead and run first before finishing off with a cool down spin indoors. BIKE 0:30Continuous spinning in your small chain ring,holding your HR between 60-70% throughoutRUN 0:55This long steady distance (LSD) run will increase in duration over the course of the season. After 5-10:00 of easy jogging to warm up, hold your HR constant at 70-75% throughout this effort.Cool down completely after these two workouts with some light stretching. DAILY TOTAL: 1:25 WEEK-TO-DATE: 8:05 WEEK #3 - 1st Week of 1st Pre-Season Cycle Swim 2:30 - Bike 3:45 - Run 1:55 -- Total: 8:10 Monday SWIM 0:45 WARM UP 400 Swim -- 2 x 100 Kick -- 2 x 100 Pull MAIN SET 150 - 250 - 350 - 350 - 250 - 150 w/20 sec after each Alternate 50 freestyle / 25 Choice for each repeat Intensity should be between 75-80% for freestyle, under 75% for choice (ALTERNATE MAIN SET: Remove the 250's from above) COOL DOWN 100 easy, holding perfect technique DAILY TOTAL: 0:45 Tuesday BIKE 0:55 WARM UP 10:00 easy spinning in your small chainring, gradually allowing your HR to get up to 60% MAIN SET Perform the entire set in your small chainring, elevating your heart rate by increasing your cadence (faster pedaling). 2 sets of the following (40:00 total): (8:00 interval @75% intensity - 2:00 recovery @60% intensity) -- straight into (2:00 interval @84% intensity - 8:00 recovery @60% intensity) COOL DOWN completely, allowing your HR to get back close to 50% by the end RUN 0:30 Gradually bring your HR up to 65% during the first 15:00 Allow your HR intensity to increase to 75% for the next 10:00 by increasing your SPM (Strides Per Minute) to 80-90. Cool down completely -- don't stop until your HR is well under 60% DAILY TOTAL: 1:25 WEEK-TO-DATE: 2:10 Wednesday SWIM 0:45 WARM UP 2 sets of (100 Swim - 100 Kick - 100 Pull) - continuous - 65% intensity for #1 & 75% for #2 MAIN SET 4 x 300 w/20 sec rest between each (ALTERNATE SET: 4 x 200) #1 & 3 - Swim; #2 & 4 - Pull (w/paddles ok) -- You should descend this set, getting progressively faster from #1 (65%) to #4 (84-88%) COOL DOWN 3 x 100 @60% w/10 sec rest after each BIKE 0:45 WARM UP 10:00 easy spinning, gradually bringing your HR up to 65% DRILLS 3 x 3:00 ILT w/30 sec rest after each set -- do each repeat as -- 6 x (20 sec one leg, 10 sec transition) 15:00 straight time trial effort @75% intensity COOL DOWN spin easy through the end of the session DAILY TOTAL: 1:30 WEEK-TO-DATE: 3:40 Thursday SWIM 1:00 WARM UP 2 sets of (150 Swim - 100 Kick - 150 Pull) -- let your intensity slowly get above 65% MAIN SET 3 x 700 w/30 sec rest after each - Swim #1 & 2, Pull #3 (ALTERNATE SET: 3 x 400) Hold the intensity constant at 75% (not higher), and try to keep your times even throughout the set. Try to minimize the strokes per length. COOL DOWN 6 x 50 Swim w/10 sec rest after each, holding your HR below 70% Concentrate on rotating your hips and minimizing the number of strokes per length. RUN 0:35 10:00 easy jogging, allowing your HR to get up to 60% gradually 20:00 "tempo run" -- performed as follows: 7 x (1:30 @75% intensity - 30 sec @60% recovery) - continuous, straight into 3 x (1:30 @84% intensity - 30 sec @60% recovery) - continuous Continue cooling down until your HR is well under 60% DAILY TOTAL: 1:35 WEEK-TO-DATE: 5:15 Friday Complete recovery day -- get ready for the weekend! Saturday, 12/21 BIKE 1:30 WARM UP 15:00 easy spin -- use a gearing pyramid to gradually build to 75% -- 5:00 in easy gear, 4:00 in next harder gear, then 3:00, 2:00, & 1:00 DRILLS 3 x 3:00 ILT w/30 sec rest in between -- each ILT should be done as (20 sec one leg - 10 sec transition) MAIN SET Straight 55:00 time trial, with mixed intensities -- be sure to follow these guidelines closely: (7:00 @75% intensity, 3:00 @60% aerobic pace) (3:00 @84% intensity -- really "snap" up to that level -- 7:00 @60% recovery) (8:00 @75%, 2:00 @60%) (2:00 @84% 8:00 @60%) (15:00 @75% intensity to finish the set) COOL DOWN to 1:30 total, gradually bringing your HR back under 60% by the end DAILY TOTAL: 1:30 WEEK-TO-DATE: 6:45 Sunday RUN 0:50 This is a gentle, relaxing run done at very low intensity throughout. Your HR intensity should never exceed 75%, and should be held closer to 65%. BIKE 0:35 Use this as a "cool down" spin in your small chain ring, beginning @75% intensity after the run, and gradually coming down to 60% by the end. You should feel invigorated at the end of your first "real" week! DAILY TOTAL: 1:25 WEEK-TO-DATE: 8:10 WEEK #4 - 2nd Week of 1st Pre-Season Cycle Swim 2:30 - Bike 4:30 - Run 2:20 -- Total: 9:20 Monday SWIM 0:45 WARM UP 200 Swim - 200 Kick - 200 Pull - 200 Swim -- the 2nd swim should be faster than the 1st, at around 75-80% intensity MAIN SET 5 x 300 w/20 sec rest after each -- each 300 performed as (100 freestyle - 100 IM - 100 freestyle) (ALTERNATE MAIN SET: 5 x 200 w/20 sec rest, all freestyle) COOL DOWN 200 easy, holding perfect technique DAILY TOTAL: 0:45 Tuesday BIKE 1:10 WARM UP 15:00 spin, using a gearing pyramid to elevate your HR intensity gradually. (This is a 5:00-4-3-2-1:00 pyramid.) MAIN SET This set is designed to help you boost your aerobic capacity. It's very important that you hold the HR intensity at or under the 75% target. 4 x 8:00 @75% w/2:00 recovery @60% after each COOL DOWN completely by spinning consistently at 90 rpm, allowing your HR to get back under 60% by the end. RUN 0:25 This is a very short tempo run that can be done at moderate-to-low intensity. Basically, it'll be over in no time! DAILY TOTAL: 1:35 WEEK-TO-DATE: 2:20 Wednesday BIKE 0:55 WARM UP 10:00 easy spinning, gradually bringing your HR up to 65% DRILLS 3 x 3:00 ILT w/30 sec rest after each set -- do each repeat as -- 6 x (20 sec one leg, 10 sec transition) 30:00 continuous spinning, following this pattern: - 7:00 @75%, 3:00 @60% - 2:00 @85%, 8:00 @65% - 7:00 @75%, 3:00 @60% COOL DOWN spin easy through the end of the session DAILY TOTAL: 0:55 WEEK-TO-DATE: 3:15 Thursday SWIM 0:45 WARM UP 600 easy swim, holding proper form and letting your HR rise to 70% by the end. (ALTERNATE SET: Trim this to 400 Swim) Intermediate set: 4 x 50 hard (@80-85%) w/15 sec rest after each MAIN SET -- BIG TARGET! 10 x 100 @race pace (85+%) w/10 sec rest between each -- keep track of your total time (add up the time for each of the 100's) and record the average pace per 100 in your log book, for future reference. (ALTERNATE SET: 8 x 100) COOL DOWN 6 x 50 @60% w/10 sec rest after each RUN 0:35 10:00 easy jogging, allowing your HR to get up to 60% gradually 20:00 "tempo run" -- performed as follows: 7 x (1:30 @75% intensity - 30 sec @60% recovery) - continuous, straight into 3 x (1:30 @84% intensity - 30 sec @60% recovery) - continuous Continue cooling down until your HR is back under 60% DAILY TOTAL: 1:20 WEEK-TO-DATE: 4:35 Friday SWIM 1:00 WARM UP 400 Swim - 200 Kick - 300 Pull (ALTERNATE SET: 400 Swim - 200 Pull) MAIN SET 2 x 1000 @75% w/60 sec rest in between -- keep track of your total time (add up the time for each of the 100's) and record the average pace per 100 in your log book, for future reference. (ALTERNATE SET: 2 x 700) Hold the intensity constant at 75% (not higher), and try to keep your times even throughout the set. Try to minimize the strokes per length. COOL DOWN 4 x 75 @60% w/10 sec rest after each DAILY TOTAL: 1:00 WEEK-TO-DATE: 5:35 Saturday BIKE 1:45 WARM UP 15:00 easy spin -- use a gearing pyramid to gradually build to 75% -- 5:00 in easy gear, 4:00 in next harder gear, then 3:00, 2:00, & 1:00 DRILLS 3 x 4:30 Variable Gearing Set w/30 sec recovery after each -- each repeat should be 3 x (40 sec in medium gear - 20 sec in easiest gear - 30 sec in hardest gear) MAIN SET -- BIG TARGET! This target set is meant to be performed in an aerobic state, which means that you need to be disciplined and hold your HR intensity at or below 75% throughout the set. It is optimal to be able to measure the distance that you are riding in order to record your time for this test. If you are using a CompuTrainer, then just program the unit for a level course of 8.4 miles; if you are using another type of trainer (or riding out on the road), then use your cyclometer to measure the distance traveled. 2 x 8.4 miles @75% w/3:00 @60% intensity in between -- make sure that you keep your HR under control for both repeats, and record both times (and average HR, if possible) for future reference. COOL DOWN to 1:45 total, gradually bringing your HR back under 60% by the end RUN 0:25 This is a gentle, relaxing run done at very low intensity throughout. Your HR intensity should never exceed 75%, and should be held closer to 65%. DAILY TOTAL: 2:10 WEEK-TO-DATE: 7:45 Sunday RUN 0:55 This is a gentle, relaxing run done at very low intensity throughout. Your HR intensity should never exceed 75%, and should be held closer to 65%. BIKE 0:40 Use this as a "cool down" spin in your small chain ring, beginning @75% intensity after the run, and gradually coming down to 60% by the end. You should feel invigorated at the end of your first "real" week! DAILY TOTAL: 1:35 WEEK-TO-DATE: 9:20

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Træningsprogram - fra trifuel

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WEEK #1 - 1st Week of Orientation Cycle Swim 2:30 - Bike 3:20 - Run 2:15 -- Total: 8:05

Monday
We begin easily enough with one short swim. Nothing too crazy here, just allow yourself some time to get used to the water again and be patient with speed. SWIM 0:30WARM UP:200 Swim - 2 x 100 Kick -4 x 50 Choice, w/10 sec rest after eachMAIN SET:5 x 200 w/:20 rest, done as follows:(50 right arm only - 50 swim - 50 left arm only - 50 swim)COOL DOWN:2 x (50 Kick/50 Swim)

DAILY TOTAL: 0:30

Tuesday
Because the duration of each workout is relatively short today, it is possible to put them in your day together, back-to-back. However, as these durations increase it will be preferable to split these efforts within your day -- the order isn't very important right now, though we will recommend later that you perform the higher intensity bike effort first. BIKE 0:5020:00 easy spin using your small chain ring only.Keep your HR intensity below 65% throughout, holding your cadence to 95-105 rpm.20:00 time trial, bringing your HR up to 75%-- stay in the small chain ring & increase your HR by increasing your cadence.Maintain that intensity throughout this short effortSpin easily through the final 10:00, allowing your HR to gradually get below 60%RUN 0:35Easy reintroduction to running.Hold good running form throughout,and keep your upper body relaxed.

DAILY TOTAL: 1:25
WEEK-TO-DATE: 1:55

Wednesday
Today's swim is a standard duration that we will incorporate into most Wednesday schedules. You can schedule this into your day as your situation allows (open swim schedules generally allow for morning swims, which is suggested). The bike effort should be done on your trainer, since it involves some drills and will incorporate very controlled workouts over time. SWIM 0:45WARM UP:6 x 150 w/10 sec rest after each -- each 150 is as follows:(50 Kick - 25 right arm only - 25 left arm only - 50 Swim)MAIN SET:2 x 600 w/30 sec rest in between-- #1 Swim, #2 PullKeep your HR below 65% and hold your stroke count per lap evenCOOL DOWN:300 easy, alternating 50 Choice & 50 KickBIKE 0:4015:00 easy spinning in the small chainring3 x 3:00 Variable Gearing ("VG") SetEach one should be done in the following way:1:20 in medium gear (~90 rpm);0:40 in easiest gear (100+ rpm);1:00 in hardest gear (~80 rpm) -- 30 sec recovery spin after each setCool down with easy spinning,bringing your HR back down to 60% by the end

DAILY TOTAL: 1:25
WEEK-TO-DATE: 3:20

Thursday
Thursday's schedules will generally include a longer morning swim and a running session at the track later in the day. The track sessions won't be mandatory until later in the season, once we've established a sufficient aerobic base. SWIM 0:45WARM UP:300 Swim6 x 75 w/10 sec rest after each -- middle 25 choiceMAIN SET:1200 Swim, continuous -- every 4th 25, alternate between choice & kicking:75 free/25 choice, 75 free/25 kick, etc.COOL DOWN:5 x (25 kick - 25 right arm only - 25 left arm only - 25 swim) - continuousRUN 0:45Spend 15:00 allowing your HR to gradually increase to 65% intensityRun for 20:00 @75% intensity, holding perfect running formCool down to the 45:00 mark, gradually bringing your HR back down below 60%

DAILY TOTAL: 1:30
WEEK-TO-DATE: 4:50

Friday
This is an optional additional swim that we are incorporating into the first two weeks only. In the future you'll notice that Friday is reserved for complete recovery before the heavy training normally scheduled for the weekends. SWIM 0:30WARM UP:200 Swim - 150 Kick - 150 PullMAIN SET:18 x 50 w/10 sec rest after each -- alternate in groups of three:(#1: Kick - #2: Swim - #3: Choice) -- rotate through 6xkeep your HR under 75% the entire setCOOL DOWN:200 relaxed swim, concentrate on holding proper technique

DAILY TOTAL: 0:30
WEEK-TO-DATE: 5:20

Saturday
Saturday's schedules will almost always include the longest cycling session of the week. This will be performed outdoors when it gets warmer (for those of us stuck in the colder climates, that is!). During the indoor riding season, these sessions can be shorter because they will also be more efficient -- no stopping for stop lights, very controllable terrain, etc. We will also begin to incorporate a short run after this ride once the weekly training durations get a bit longer. BIKE 1:20WARM UP:15:00 light spinning, gradually allowing your HR to get above 65%DRILLS: -- 1:00 recovery spinning after eachalternate an ILT set with a VG set -- keep your HR under 75% throughout:3 x 3:00 Isolated Leg Training:(20 sec right leg, 10 sec transition, 20 sec left leg, 10 sec transition) -- 3 x thru3 x 4:30 Variable Gearing set:each set is done in the following way, twice through per set:45 sec in moderate gearing @90-95 rpm;45 sec in easy gearing @105+ rpm;45 sec in harder gearing @80-85 rpm20:00 steady time trial riding, holding your HR right at 75% throughoutCool down to the finish, allowing your HR to gradually come back below 60%. After performing the drills you should notice a smoother, more fluid pedal cycle.

DAILY TOTAL: 1:20
WEEK-TO-DATE: 6:40

Sunday
Sunday's focus is generally on the run; we incorporate an additional ride to increase the total aerobic effort while minimizing the stress on your legs. In the colder months, the run should always be performed first & the cycling shortly thereafter. RUN 0:55Steady endurance run, holding proper form and holding your HR under 75% the entire time. Think of this as an aerobic tempo run.BIKE 0:30Easy, continual spinning on your trainer, immediately following your run.You will probably begin this effort at a relatively high intensity, though you should hold your HR at or below 75% throughout. Be sure to allow 10-15:00 at the end for a long, gradual cool down, allowing your HR to get below 60% before you finish.

DAILY TOTAL: 1:25
WEEK-TO-DATE: 8:05

WEEK #2 - 2nd Week of Orientation Cycle Swim 2:30 - Bike 3:20 - Run 2:15 -- Total: 8:05

Monday
A shorter, easy swim with some additional stroke work to build overall strength and provide some variety. SWIM 0:30WARM UP500 Swim -- Kick every 4th 25MAIN SET3 x 400 w/20 sec rest between repeats -- hold your HR at or below 75%- each 400 should be done as follows: 100 Kick, 200 Swim, 100 IMCOOL DOWN100 easy, holding perfect technique

DAILY TOTAL: 0:30

Tuesday
The bike ride should be done first today; the run can follow either immediately after or later in the day, depending on your schedule. BIKE 0:50WARM UP10:00 easy "gearing pyramid":Begin in a very easy gear for 4:00, then switch to one gear harderfor 3:00, then 2:00, then 1:00 (10:00 total)MAIN SET3 x 8:00 @75% intensity w/2:00 @60% intensity after eachCOOL DOWN completely, allowing your HR to get back under 60% by the endRUN 0:35Keep HR below 65%, and SPM (Strides Per Minute) at 80-90. Work on perfect posture and a relaxed upper body.

DAILY TOTAL: 1:25
WEEK-TO-DATE: 1:55

Wednesday
SWIM 0:45WARM UP200 Swim - 200 Kick - 200 Pull - 200 Swim-- the second 200 Swim should be done slightly faster than the firstMAIN SET4 x 300 w/20 sec rest between each#1 & 3 - @60% intensity; #2 & 4 - @75% intensity-- Keep your stroke count even throughout the set. The idea is to use as few strokes as possible no matter what speed you are going. This will lead to more efficient and faster swimming.BIKE 0:40WARM UP10:00 easy spinning, gradually bringing your HR up to 65%DRILLS3 x 3:00 ILT w/30 sec rest after each set -- do each repeat as-- 6 x (20 sec one leg, 10 sec transition)15:00 straight time trial effort @75% intensityCOOL DOWNspin easy through the end of the session

DAILY TOTAL: 1:25
WEEK-TO-DATE: 3:20

Thursday
SWIM 0:45WARM UP800 Swim -- every 4th length choice, rotate through in IM order-- i.e. 2 x (75 free, 25 fly, 75 free, 25 back, 75 free, 25 breast, 100 free)MAIN SET8 x 150 w/15 sec rest after eachHold HR constant at 65%, and try to keep your times even throughout the set. The goal here is to begin to learn a sense of pacing at a particular intensity level.COOL DOWN400 Pull, concentrating on rotating your hips and minimizing the number of strokes per length.RUN 0:4515:00 easy jogging, allowing your HR to get up to 60% gradually20:00 "tempo pyramid" -- (4:00 @70% / 1:00 @60%);(3:00 @75% / 2:00 @60%); (2:00 @80% / 3:00 @60%);(1:00 @85% / 4:00 @60%)Continue cooling down @60% through the end of the run

DAILY TOTAL: 1:30
WEEK-TO-DATE: 4:50

Friday
As with last week, this is an optional additional swim to help you get used to getting back in the water. If you feel like taking a day completely off (especially after working out each of the previous 11!), then fine. SWIM 0:3010:00 easy warm up, gradually bringing your HR up to 70%15:00 continuous swim -- record the total number of lengths that youare able to complete, for future reference6 x 50 cool down, w/10 sec rest after each

DAILY TOTAL: 0:30
WEEK-TO-DATE: 5:20

Saturday
Saturday's ride will always be the longest effort of the week. For those who can ride outdoors year-round, it is important to perform the warm up and drills on a regular basis during the pre-season period -- you can finish the ride outdoors if this option is available. In addition, there will be times when the main set will guide you to a more efficient, more effective workout. Use your judgment to ensure that you're getting the desired workout without unnecessary risk of injury or burnout. BIKE 1:20WARM UP15:00 easy spin -- use a gearing pyramid to gradually build to 75%DRILLS2 x 3:00 ILT w/30 sec rest after each;2 x 4:30 VG Sets w/30 sec rest after eachMAIN SET3 sets of (6:00 @70% - 1:00 @60% - 3:00 @75-80%)w/3:00 recovery @60% intensity after each setCOOL DOWN, gradually bringing your HR back under 60% by the end

DAILY TOTAL: 1:20
WEEK-TO-DATE: 6:40

Sunday
These two sessions should be done back-to-back, in either order. If you live in a warmer climate and can ride/run outside (or can do both workouts indoors), then put the bike workout first and follow immediately afterward with the run. In colder climates, if you don't have a treadmill available, then go ahead and run first before finishing off with a cool down spin indoors. BIKE 0:30Continuous spinning in your small chain ring,holding your HR between 60-70% throughoutRUN 0:55This long steady distance (LSD) run will increase in duration over the course of the season. After 5-10:00 of easy jogging to warm up, hold your HR constant at 70-75% throughout this effort.Cool down completely after these two workouts with some light stretching.

DAILY TOTAL: 1:25
WEEK-TO-DATE: 8:05

WEEK #3 - 1st Week of 1st Pre-Season Cycle Swim 2:30 - Bike 3:45 - Run 1:55 -- Total: 8:10

Monday
SWIM 0:45 WARM UP 400 Swim -- 2 x 100 Kick -- 2 x 100 Pull MAIN SET 150 - 250 - 350 - 350 - 250 - 150 w/20 sec after each Alternate 50 freestyle / 25 Choice for each repeat Intensity should be between 75-80% for freestyle, under 75% for choice (ALTERNATE MAIN SET: Remove the 250's from above) COOL DOWN 100 easy, holding perfect technique

DAILY TOTAL: 0:45

Tuesday
BIKE 0:55 WARM UP 10:00 easy spinning in your small chainring, gradually allowing your HR to get up to 60% MAIN SET Perform the entire set in your small chainring, elevating your heart rate by increasing your cadence (faster pedaling). 2 sets of the following (40:00 total): (8:00 interval @75% intensity - 2:00 recovery @60% intensity) -- straight into (2:00 interval @84% intensity - 8:00 recovery @60% intensity) COOL DOWN completely, allowing your HR to get back close to 50% by the end RUN 0:30 Gradually bring your HR up to 65% during the first 15:00 Allow your HR intensity to increase to 75% for the next 10:00 by increasing your SPM (Strides Per Minute) to 80-90. Cool down completely -- don't stop until your HR is well under 60%

DAILY TOTAL: 1:25 WEEK-TO-DATE: 2:10

Wednesday
SWIM 0:45 WARM UP 2 sets of (100 Swim - 100 Kick - 100 Pull) - continuous - 65% intensity for #1 & 75% for #2 MAIN SET 4 x 300 w/20 sec rest between each (ALTERNATE SET: 4 x 200) #1 & 3 - Swim; #2 & 4 - Pull (w/paddles ok) -- You should descend this set, getting progressively faster from #1 (65%) to #4 (84-88%) COOL DOWN 3 x 100 @60% w/10 sec rest after each BIKE 0:45 WARM UP 10:00 easy spinning, gradually bringing your HR up to 65% DRILLS 3 x 3:00 ILT w/30 sec rest after each set -- do each repeat as -- 6 x (20 sec one leg, 10 sec transition) 15:00 straight time trial effort @75% intensity COOL DOWN spin easy through the end of the session

DAILY TOTAL: 1:30
WEEK-TO-DATE: 3:40

Thursday
SWIM 1:00 WARM UP 2 sets of (150 Swim - 100 Kick - 150 Pull) -- let your intensity slowly get above 65% MAIN SET 3 x 700 w/30 sec rest after each - Swim #1 & 2, Pull #3 (ALTERNATE SET: 3 x 400) Hold the intensity constant at 75% (not higher), and try to keep your times even throughout the set. Try to minimize the strokes per length. COOL DOWN 6 x 50 Swim w/10 sec rest after each, holding your HR below 70% Concentrate on rotating your hips and minimizing the number of strokes per length. RUN 0:35 10:00 easy jogging, allowing your HR to get up to 60% gradually 20:00 "tempo run" -- performed as follows: 7 x (1:30 @75% intensity - 30 sec @60% recovery) - continuous, straight into 3 x (1:30 @84% intensity - 30 sec @60% recovery) - continuous Continue cooling down until your HR is well under 60%

DAILY TOTAL: 1:35
WEEK-TO-DATE: 5:15

Friday
Complete recovery day -- get ready for the weekend! Saturday, 12/21 BIKE 1:30 WARM UP 15:00 easy spin -- use a gearing pyramid to gradually build to 75% -- 5:00 in easy gear, 4:00 in next harder gear, then 3:00, 2:00, & 1:00 DRILLS 3 x 3:00 ILT w/30 sec rest in between -- each ILT should be done as (20 sec one leg - 10 sec transition) MAIN SET Straight 55:00 time trial, with mixed intensities -- be sure to follow these guidelines closely: (7:00 @75% intensity, 3:00 @60% aerobic pace) (3:00 @84% intensity -- really "snap" up to that level -- 7:00 @60% recovery) (8:00 @75%, 2:00 @60%) (2:00 @84% 8:00 @60%) (15:00 @75% intensity to finish the set) COOL DOWN to 1:30 total, gradually bringing your HR back under 60% by the end

DAILY TOTAL: 1:30
WEEK-TO-DATE: 6:45

Sunday
RUN 0:50 This is a gentle, relaxing run done at very low intensity throughout. Your HR intensity should never exceed 75%, and should be held closer to 65%. BIKE 0:35 Use this as a "cool down" spin in your small chain ring, beginning @75% intensity after the run, and gradually coming down to 60% by the end. You should feel invigorated at the end of your first "real" week!

DAILY TOTAL: 1:25
WEEK-TO-DATE: 8:10

WEEK #4 - 2nd Week of 1st Pre-Season Cycle Swim 2:30 - Bike 4:30 - Run 2:20 -- Total: 9:20

Monday
SWIM 0:45 WARM UP 200 Swim - 200 Kick - 200 Pull - 200 Swim -- the 2nd swim should be faster than the 1st, at around 75-80% intensity MAIN SET 5 x 300 w/20 sec rest after each -- each 300 performed as (100 freestyle - 100 IM - 100 freestyle) (ALTERNATE MAIN SET: 5 x 200 w/20 sec rest, all freestyle) COOL DOWN 200 easy, holding perfect technique

DAILY TOTAL: 0:45

Tuesday
BIKE 1:10 WARM UP 15:00 spin, using a gearing pyramid to elevate your HR intensity gradually. (This is a 5:00-4-3-2-1:00 pyramid.) MAIN SET This set is designed to help you boost your aerobic capacity. It's very important that you hold the HR intensity at or under the 75% target. 4 x 8:00 @75% w/2:00 recovery @60% after each COOL DOWN completely by spinning consistently at 90 rpm, allowing your HR to get back under 60% by the end. RUN 0:25 This is a very short tempo run that can be done at moderate-to-low intensity. Basically, it'll be over in no time!

DAILY TOTAL: 1:35
WEEK-TO-DATE: 2:20

Wednesday
BIKE 0:55 WARM UP 10:00 easy spinning, gradually bringing your HR up to 65% DRILLS 3 x 3:00 ILT w/30 sec rest after each set -- do each repeat as -- 6 x (20 sec one leg, 10 sec transition) 30:00 continuous spinning, following this pattern: - 7:00 @75%, 3:00 @60% - 2:00 @85%, 8:00 @65% - 7:00 @75%, 3:00 @60% COOL DOWN spin easy through the end of the session

DAILY TOTAL: 0:55
WEEK-TO-DATE: 3:15

Thursday
SWIM 0:45 WARM UP 600 easy swim, holding proper form and letting your HR rise to 70% by the end. (ALTERNATE SET: Trim this to 400 Swim) Intermediate set: 4 x 50 hard (@80-85%) w/15 sec rest after each MAIN SET -- BIG TARGET! 10 x 100 @race pace (85+%) w/10 sec rest between each -- keep track of your total time (add up the time for each of the 100's) and record the average pace per 100 in your log book, for future reference. (ALTERNATE SET: 8 x 100) COOL DOWN 6 x 50 @60% w/10 sec rest after each RUN 0:35 10:00 easy jogging, allowing your HR to get up to 60% gradually 20:00 "tempo run" -- performed as follows: 7 x (1:30 @75% intensity - 30 sec @60% recovery) - continuous, straight into 3 x (1:30 @84% intensity - 30 sec @60% recovery) - continuous Continue cooling down until your HR is back under 60%

DAILY TOTAL: 1:20
WEEK-TO-DATE: 4:35

Friday
SWIM 1:00 WARM UP 400 Swim - 200 Kick - 300 Pull (ALTERNATE SET: 400 Swim - 200 Pull) MAIN SET 2 x 1000 @75% w/60 sec rest in between -- keep track of your total time (add up the time for each of the 100's) and record the average pace per 100 in your log book, for future reference. (ALTERNATE SET: 2 x 700) Hold the intensity constant at 75% (not higher), and try to keep your times even throughout the set. Try to minimize the strokes per length. COOL DOWN 4 x 75 @60% w/10 sec rest after each

DAILY TOTAL: 1:00
WEEK-TO-DATE: 5:35

Saturday
BIKE 1:45 WARM UP 15:00 easy spin -- use a gearing pyramid to gradually build to 75% -- 5:00 in easy gear, 4:00 in next harder gear, then 3:00, 2:00, & 1:00 DRILLS 3 x 4:30 Variable Gearing Set w/30 sec recovery after each -- each repeat should be 3 x (40 sec in medium gear - 20 sec in easiest gear - 30 sec in hardest gear) MAIN SET -- BIG TARGET! This target set is meant to be performed in an aerobic state, which means that you need to be disciplined and hold your HR intensity at or below 75% throughout the set. It is optimal to be able to measure the distance that you are riding in order to record your time for this test. If you are using a CompuTrainer, then just program the unit for a level course of 8.4 miles; if you are using another type of trainer (or riding out on the road), then use your cyclometer to measure the distance traveled. 2 x 8.4 miles @75% w/3:00 @60% intensity in between -- make sure that you keep your HR under control for both repeats, and record both times (and average HR, if possible) for future reference. COOL DOWN to 1:45 total, gradually bringing your HR back under 60% by the end RUN 0:25 This is a gentle, relaxing run done at very low intensity throughout. Your HR intensity should never exceed 75%, and should be held closer to 65%.

DAILY TOTAL: 2:10
WEEK-TO-DATE: 7:45

Sunday
RUN 0:55 This is a gentle, relaxing run done at very low intensity throughout. Your HR intensity should never exceed 75%, and should be held closer to 65%. BIKE 0:40 Use this as a "cool down" spin in your small chain ring, beginning @75% intensity after the run, and gradually coming down to 60% by the end. You should feel invigorated at the end of your first "real" week!

DAILY TOTAL: 1:35
WEEK-TO-DATE: 9:20

Mathias` Ironman 2014

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