miércoles, 6 de mayo de 2009

WEEK 7 (06-05-2009) - Training for Ironman

RUN 1:30
20:00 warm up jog, allowing your body to slowly get up to 65-70% by the end.
As you fatigue, keep your upper body relaxed and your posture perfect.
Relaxed chest and breathing.
4 x 12:00 steady tempo run @70-75% w/3:00 recovery @60-65% in between
Bring your HR back down to 60% with 5:00 remaining & 50% by the end.

BIKE 2:00
20:00 spinning @90-95rpm
- get your HR up to 60% in the first 12-15:00 and closer to 70% by 20:00
These drills are designed to help smooth your pedal stroke for greater efficiency:
6 x 3:00 Isolated Leg Training w/30 sec recovery after each
3 x 20:00 @75% w/3:00 easy spinning @60-70%
- hold 90-95rpm cadence throughout, and shift through several gears
to change the stress on your legs to keep them fresher
Spin easy in your small chain ring @95+rpm, allowing your HR to return to 50% for the final few minutes.

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