WEEK #7 (7-02-2009) - Training for Ironman

Saturday

BIKE 3:25

Use the duration as a guide if you are riding outside -- the indoor alternative shown here is shorter (around 3:00), but will be more efficient and focused than riding outdoors. The tradeoff, of course, is that you'll miss the bike handling development, fresh air, and general excitement that comes from a long ride. Either way, you win!

WARM UP

20:00 gearing pyramid

-- 2:00, 3, 4, 5, & 6:00 intervals, increasing your gearing by one

and increasing your intensity gradually to 75%

DRILLS (30:00 total)

2 x 3:00 ILT w/30 sec recovery after each

-- each repeat should be

3 x (20 sec one leg / 10 sec transition / 20 sec other leg / 10 sec transition);

4 x 3:00 VG Sets w/ 30 sec recovery spin after each.

Each VG Set done as follows, 2 x through:

40 sec in a moderate gear @90-95rpm;

20 sec easy gear @110+rpm;

30 sec hard gear @85 rpm

2nd time through, your pedal stroke should feel smoother:

2 x 3:00 ILT w/30 sec recovery after each

-- each repeat should be

3 x (20 sec one leg / 10 sec transition / 20 sec other leg / 10 sec transition);

MAIN SET -- BIG TARGET!

These progressive sets begin with aerobic intervals, then increases intensities as the distances decrease. Pace yourself through the entire 55km, and record your results for future reference.

CompuTrainer Alternative: You can, instead of this first set (2 x 20km), simply do the pre-programmed Columbia Triathlon course. Be sure to pace yourself through that as you would this set and be sure to record your results for future comparison.

2 x (12.4mi / 20km / 36:00) @75% w/4:00 recovery after each

3 x (3.1mi / 5km / 9:00) @80-85% w/3:00 recovery after each

COOL DOWN

Continue spinning, gradually reducing the intensity to 60% and below.

RUN 0:50

Quick! Off your bike and back out the door!

That big slab of pancakes will have to wait 'til you get back....

Hold a sustained, steady pace @75% through the bulk of the run. Be sure to finish with at least 3:00 of walking -- then go ahead and eat!