WEEK #7 (28-02-2009) - Training for Ironman

Mañana voy a correr la media maratón de Collado Villalba, la tragamillas. Con lo que hoy me lo voy a tomar tranquilo, solo quiero llenar mis piernas de sangre nueva y depurar un poco el oxigeno de los pulmones. Hasta la media...........

WEEK #7 (24-02-2009) - Training for Ironman

Tuesday

BIKE 1:30

WARM UP

20:00 Gearing Pyramid:

--4:00 getting up to 60%, 5:00 to 65%, 6:00 to 70%, 5:00 @75%

DRILLS

3 x 3:00 Isolated Leg Training w/30 sec recovery after each

MAIN SET

Today's main set focuses strictly on time, and going at a higher intensity than normal. Spring is in the air -- go for it!

3 x 12:00 @80-84% w/3:00 easy spinning @60% (90 rpm)

COOL DOWN

Bring down the intensity gradually:

-- 5:00 down to 70%, 5:00 to 60%, 5:00 to 50% before stopping

RUN 0:55

Aerobic intensity throughout, holding the middle 30 minutes @70-75%.

Keep your upper body relaxed and hold your stride count at 90 SPM during the bulk of the run.

Cool down completely at the end.

WEEK #6 (22-02-2009) - Training for Ironman

Sunday
Hopefully you've been handling the increase in hours and intensity thus far. Hard workouts will soon take on a much more anaerobic flavor for the most part. Get psyched to get fast!

RUN 1:40

Total aerobic effort. Be sure to keep your HR below 70%. This should feel more like a recovery run than an aerobic workout. Go as easy as you need to in order to accomplish this. Remember, if you feel beat after a recovery session, then you went too hard or too long.

BIKE 0:50

Spin out after your run, flushing your legs out with fresh blood. The intensity level here should be at 50-60% and your RPMs at 90-100.

Un regalo para mi madre.. Vanille Krapfen

En el resto de Alemania se les conoce como Berliner (Bollo de Berlín), pero en Baviera son los Krapfen.

Am schönstes bollos de toda Alemania, sin lugar a dudas.

WEEK #6 (21-02-2009) - Training for Ironman

BIKE 2:15

No run following today's ride -- nothing to save up for, so let's do it!

WARM UP

20:00 warm up spin, using a gearing pyramid to get into it slowly.

Aerobic Set:

This is designed to add some aerobic "bulk" to today's session -- do it at the suggested intensities, and get ready for the main set.

4 x 8:00 @75% with 2:00 @60% recovery

MAIN SET -- BIG TARGET

This set is described in terms of time; if you have a CompuTrainer, or if your cyclometer is driven off your rear wheel, then you can substitute the distances (in parenthesis below) for the time. Be sure to record your times and average HR's for future comparisons.

This set is a little tougher than last time around (March 8), but not too different in nature. It's time to start preparing your body for the efforts you'll have to put forth during the Competitive Season.

2 x (5.0mi / 8km / 15:00) time trial @75% w/1:00 recovery btwn 60-70%

Intermediate Set:

During this set your HR intensity should bridge the gap from 75% up to 84%, getting your body ready for some higher quality, high intensity work.

4 x 20 sec fast spinning (120 rpm) w/40 sec recovery spinning (90 rpm) after each - continuous

2 x (5.0mi / 8km / 13:30) time trial @84% w/2:30 recovery btwn 60-70%

COOL DOWN

Continuous spinning until your HR is back under 60%. Adjust your gearing such that your cadence remains at roughly 90 rpm through the end of the session. That's it for today -- Great job!

Para que después digan que no me alimento bien.....

Mitarbeiter Tipp

I really like the piece of advice from Saturn's worker, but I prefer my beloved John Coltrane, jeje

WEEK #6 (19-02-2009) - Training for Ironman

SWIM 1:00

WARM UP

200 Swim - 200 Kick - 200 Pull - 200 Swim

-- 2nd Swim faster than the first

Intermediate Set:

8 x 50 (25 easy / 25 fast) w/10 sec rest

(ALTERNATE SET: 6 x 50)

MAIN SET -- BIG TARGET!

5 x 400 w/30 sec rest after each

-- descend the set: #1 & 2 @75%; #3 @80%; #4 @85-90%; #5 @90+%

-- try to keep your stroke count as even as possible throughout the set

-- as you tire, concentrate on holding proper technique, especially in your turns/pushoffs

(ALTERNATE SWIM is 4 x 400)

COOL DOWN

4 x 75 easy (@60%) w/15 sec recovery after each

BIKE 1:15

Keep the intensity low today no matter how good you may feel. Save it for tomorrow.

20:00 warm up spin, gradually bringing your HR up to 70% (no higher)

DRILLS

3 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)

Aerobic Time Trials:

3 x (3.1mi / 5km / 9:00) @75% w/2:00 recovery in between

12:00 cool down spin, holding your HR at 70% at first, then bringing it back down under 60% by the end. It should be relatively easy to keep your HR under control throughout today's easy efforts.

WEEK #6 (18-02-2009) - Training for Ironman

BIKE 1:25

WARM UP

10:00 easy spin, gradually increase effort to 65%

MAIN SET

3 x (3.1mi / 5km / 9:00) @75% w/2:00 easy spin @ 60-65%)

DRILLS

3 x 3:00 Isolated Leg Training w/30 sec recovery spin after each

-- each repeat is

3 x (20 sec one leg / 10 sec transition / 20 sec alt leg / 10 sec transition)

MAIN SET (Continued)

2 x (3.1mi / 5km / 9:00) @84% w/2:00 easy spin @ 60-65%)

COOL DOWN

spin easy @85 rpm, bringing your HR back under 60% by the end

RUN 0:55

This is a good time to follow an aerobic ride with a run that will stay aerobic as well. Even if you have to put this in later in the day, hold your HR right at 75% for the bulk of the run, allowing enough time to cool down completely by the end.

WEEK #5 (15-02-2009) - Training for Ironman

Sunday

RUN 1:55

WARM UP

15:00 jog, gradually increase your HR to 70% the last several minutes

INTERMEDIATE SET

6 x 30 sec build up to 90% (relaxed speed) w/60 sec @60-70% after each

-- if at a track, build up the straights and jog the curves

-- make sure legs feel loosened up before you do the main set.

Your HR should now be settled in near 75% and ready for the test. Take a couple minutes to prepare yourself before doing the main set:

Big Target: 2 x (2.5mi / 4000m) hold @75% MAF Test

-- jog for 3:00 between repeats

-- see how even your two repeats are. The better shape you are in, the closer they will be. This will be a good comparison test to do later in the summer.

Continue running at an aerobic pace -- less than 75% intensity -- through your cool down; reduce the intensity gradually to under 50% by the end.

BIKE 1:05

Begin this low intensity spin immediately afterwards, beginning @75% for 30:00, slowly reducing your gearing to hold a 90 rpm as you bring the intensity down to

70% for 20:00, then

65% for 10:00, finishing with

60% and below for the final 5:00.

WEEK #5 (14-02-2009) - Training for Ironman

Saturday

BIKE 2:50

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)

4 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);

-- straight into

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

MAIN SET -- BIG TARGET!

These are descending aerobic intervals. Record your times, average heart rate, and speed (if possible) for each of these & compare them to previous similar sets (such as Sat, 2/24).

(11.2mi / 18km / 32:00) @75% - 3:00 recovery spin @60-65%

(9.3mi / 15km / 27:00) @75% - 3:00 recovery spin @60-65%

(9.3mi / 10km / 18:00) @84% -- NOTE HIGHER INTENSITY! - 2:00 recovery

(6.2mi / 5km / 9:00) @84% -- Finish strong!

COOL DOWN

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

RUN 0:50

Right after cycling if possible. Get right into 75% effort and hold until the final 10:00. Use the final 10:00 to gradually allow your HR to drop to 50-60% by the end.

WEEK #5 (12-02-2009) - Training for Ironman

Thursday

SWIM 1:00

WARM UP

6 x (100 Swim - 50 Kick) with 10 sec rest;

-- build up to 70% on #6

MAIN SET

3 x 600 Loco Swim w/1:00 recovery

-- each one consists of (1 lap easy / 1 lap fast, 2/2, 3/3, 3/3, 2/2, 1/1)

-- slow lengths @70-75%, fast lengths @90+%

(ALTERNATE SET: 2 x 600)

8 x 50 on 1:00 alternate (50 easy/50 FAST)

-- no holding back on the fast 50s!

COOL DOWN

200 easy swim

RUN 1:10

This workout is meant to be performed at the track; the times have been included in case you need to do this on the road. The main set acts as a "broken" endurance run with short rest intervals between the small pieces. Hold good running form throughout!

WARM UP

10:00 steady warm up jog, between 60-70%

MAIN SET

Be sure to hold you HR in control throughout this set:

20 x (400m / 2:00) @75-80% w/(100m / 30 sec) after each

COOL DOWN

Nice and easy jogging for the remainder of the workout. Get HR below 60% as soon as possible, even if you have to start by walking.

WEEK #4 (08-02-2009) - Training for Ironman

Sunday

RUN 1:45

Steady aerobic effort, making sure to hold proper running form. Keep your HR under 75% the entire time.

BIKE 0:55

Easy spin, just a rejuvenating continuation of your run. Don't let your HR get above 70%, and bring it down gradually to 60% with 5:00 remaining. Finish with 2-3 min @50% or slightly below.

Here's some structure that can help pass the time:

Begin with 30:00 @75%, in a fairly challenging gear -- you should start out with a cadence of 80-84, and as your legs adjust to the transition from the run this will naturally increase to the mid-90's (if it doesn't, switch to an easier gear).

Reduce the gearing for the next 15:00, holding 60-70%, and finish up with 10:00 of easy spinning @50-60%.

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.

WEEK #4 (05-02-2009) - Training for Ironman

Thursday

SWIM 0:45

WARM UP

300 Swim - 100 Kick - 200 Pull

MAIN SET

1000 Loco Swim (Alternate set: 800)

(1 easy/1 fast, 2/2, 3/3, 4/4, 4/4, 3/3, 2/2, 1/1)

rest 60 seconds

800 Loco Swim (Alternate set: 600 - skip 4/4 in the middle)

(1 easy/1 fast, 2/2, 3/3, 4/4, 3/3, 2/2, 1/1)

COOL DOWN

4 x 50 w/10, bringing the intensity back down to 60%

RUN 1:00

This is intended to be done at your local track -- durations have been included in case you have to run out on the road instead.

10:00 warm up jog, bringing your HR up to 70% gradually

Running Pyramid:

-- if you're at a track, hold to the distances & don't worry about the durations; if you're on the road, then just use the durations to guide you through the set.

Build the intensity from 75% up to 85%, finishing @85-90% by the end:

-- (1/2 lap / 200m / 30 sec) recovery jog after each:

(1 lap / 400m / 1:45 @75%), (2 laps / 800m / 3:30 @75%),

(3 laps / 1200m / 5:45 @75%), (4 laps / 1600m / 7:30 @75%)

-- increase intensity:

(4 laps / 1600m / 7:30 @84%), (3 laps / 1200m / 4:30 @85%),

(2 laps / 800m / 3:00 @85+%), (1 lap / 400m / 1:30 @90%)

Cool down completely, making sure to bring your HR under 60% by the end. It's a good idea to continue walking for another 3-5:00 to ensure adequate cool down. Great job today!

WEEK #4 (04-02-2009) - Training for Ironman

Wednesday

SWIM 1:00

WARM UP

800 Swim - every 4th length fast

(Alternate set: 600 Swim - same way)

Intermediate Set:

8 x 50 (25 easy / 25 fast) w/10 sec rest

(Alternate set: 6 x 50)

MAIN SET -- BIG TARGET!

This set is slightly longer than previous target sets, and is broken into 100's to help you maintain your stroke and increase your speed throughout. Get psyched for this one!

16 x 100 @race pace (85+%) w/10 sec rest between each

-- keep track of your total time and record the average pace per 100 in your log book for future reference.

COOL DOWN

2 x (100 - 75 - 50 - 25) w/10 sec rest after each

--bring your HR back down to 60% by the end

(Alternate set: one set only)

BIKE 1:10

WARM UP

15:00 Gearing Pyramid:

4:00 in easiest gear, then 5:00, finishing with 6:00.

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

DRILLS

3 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)

40:00 aerobic spin @75%

-- your pedal stroke should feel more even and smooth after finishing the ILT drills

COOL DOWN

continue spinning @90rpm, bringing your HR back under 60% by the end.

WEEK #4 (03-02-2009) - Training for Ironman

Tuesday

BIKE 1:30

WARM UP

15:00 easy spinning, gradually working up to 70%

MAIN SET

2 sets of:

(6.2 miles / 10km / 18:00) @75%

-- 2:00 recovery spin --

(3.1 miles / 5km / 9:00 @84%)

-- rest 2:00 after the 10km, then 1:00 after the 5km before starting the second set

-- Remember: if you reach the recommended 18:00 / 9:00 before you reach the suggested distance, then stop at the recommended time.

COOL DOWN

continue spinning @90-95rpm, bringing your HR under 60% by the end.

RUN 0:40

15:00 warm up jog, gradually bringing the intensity up to 65-70%

Stride Drills:

4 x "250 Strides" on 5:00 interval

(This means to begin each one, every five minutes.)

Focus on increasing the speed of your leg turnover while forcing your HR to stay under 75% the entire time.

Cool down completely, bringing your HR back down to 60% by the end.

DAILY TOTAL: 2:10