jueves, 29 de abril de 2010

Más trabajo y más entrenamiento, cada vez esta más cerca el final del túnel...

Estoy cansado y más cansado. Llevo algún tiempo, muy ocupado y liado en el trabajo (en parte para ello me pagan). Pero esta semana me esta costando sacar el trabajo como a mi me gustaría, y yo lo achaco al cansancio, pero que le puedo hacer, faltando lo que falta para el Ironman de Lanzarote!!!!

Os dejo el entrenamiento de ayer y de hoy.

Un abrazo fuerte y nos vemos en la próxima entrada cargados de energía!!!!!!!


RUN 1:15
15:00 warm up jog, allowing your body to slowly get up to 65-70% by the end.
Then do 3 sets of:
10:00 @ 75%
5:00 @ 65-70%
There should be a definite change in your pace from the longer repeats to the short and back into the long ones. Keep your upper body and breathing relaxed. And keep your stride rate at 90-95.
Cooldown to 1:15 by brining your HR below 60% with atleast 5:00 left.

BIKE 1:30
15:00 spinning @90-95rpm
- get your HR up to 60% in the first 10:00 and closer to 70% by 15:00
3 x 18:00 @ 75% with 4:00 @ 65-70% between repeats.
Hold 90-95rpm throughout the set. Choose gears that allow you to pedal fairly easily instead of having to exert too much effort to keep your cadence up.
This is the major difference in pedaling between shorter races and Ultra races. In shorter ones, the idea is to constantly maximize your effort. In Ultra races, the idea is to get as much speed as you can with as little effort exerted as possible.
Spin easy in your small chain ring @95+rpm, allowing your HR to return to 50% for the final few minutes.

SWIM 1:00
9 x 100, alternate 100 Swim - 100 Kick - 100 Pull; increase your effort in each set of 3 x 100
3 sets of the following:
10 x 50 w/:05 rest
200 (or 150) easy on 4:00
Get your time for every 50 and add them up for a timed 500. Try to make your times faster on set #2 and #3. Start set #1 at your race pace.
Try to hold your 50s even. If your times drop off, it's because you started out too fast.
4 x 100 total recovery below 60%
RUN 1:05
We're going to keep the repeats short with minimal rest, so you can build some final strength and speed.
15:00 easy jog, gradually raising your HR to 70%
- finish with 1-2 laps of accelerated running down the straightaways to get you ready for the main set:
16 sets of the following:
400m (1:45) @ 80-85% (final four up to 92%)
100m (:30) @ 65% easy jog
The key is to keep your effort and times for the 400s (if done at the track) as consistent as possible. The effort should feel similar to that of a fresh marathon pace (not at the end of an Ironman).
Pick up your pace the last four repeats, making each one faster so the last one is nearly all out but still very much controlled. You should finish feeling like you could have done 1-2 more repeats as fast as you complete #16.
Cooldown by jogging below 60% to the end. Walk it in the final couple of minutes and stretch out the calves, glutes and hamstrings.

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