WEEK #4 (07-02-2009) - Training for Ironman

Saturday

BIKE 2:20

WARM UP

20:00 Gearing Pyramid: 3:00 in easiest gear,

5:00 in next gear, then 5:00, finishing with 7:00.

-- your HR should be @70% during the final 6:00

DRILLS

3 x 4:30 Variable Gearing set w/30 sec recovery

-- every repeat should be as follows:

3 x thru the following:

40 sec in "medium" gear;

20 sec in "easy" gear;

30 sec in "hard" gear

MAIN SET -- BIG TARGET!

This is a significant set that should be done indoors, if possible, for the sake of consistency. You'll be putting in a substantial distance at different intensities, giving you a chance to gauge your progress to this point in the season.

3 x (6.2 miles / 10km / 18:00) @75% w/2:00 recovery @60-70% intensity

#1 & 2@75%, #3 @84%

-- straight into:

3 x (3.1 miles / 5km / 9:00) w/2:00 recovery @60-70% in between

#1 @75%, #2 & 3 @84%

COOL DOWN

Continue spinning, bringing your HR back under 60% before finishing.

Hold your cadence at 90+ rpm throughout.

RUN 0:40

This is a steady aerobic effort to finish off your day -- do a quick transition after your ride and get on the run right away. Keep your HR under 75% throughout, and finish with 2-3:00 of walking to bring the intensity under 50% before stopping.