Monday, May 29, 2006
Road to CDA 06: Weekly Plan
Weekly Plan: 5/29 - 6/4
Build 4 week 1 (two week cycle)
M = Bike 100-105, steady with a few hard efforts on hills. Will climb in aerobars.
T = Swim 3500-5000, long intervals, 500-1000's. Then may run 4 on treadmill.
W = Morning run 4 miles TM. Sauna 10 minutes. Afternoon, bike at Sauvie TT intervals (unless raining, then on trainer) Goal is to go 3 X 15 min with 5 min rest if outside. If trainer, then 4 X 10 min with 5 min rest. May run 4 miles after as short brick.
T = Morning swim 2K: 500 pull wu, 500 pull cd. 2 X 200, 4 X 100, 4 X 50 with 30 seconds rest on everything.
Afternoon: Fairmont work 2 mile wu, 2 cd. 3 X 2 mile repeats. Zone 3/4 for first mile on each, Zone 5 second mile. 400 jog between.(CDA group) I may just run 10 easy depending on hamstring. Core at home after
F = Morning 4 mile TM run. First mile Zone 1, then 2.5 miles zone 3, 0.5mile cd zone 1. 20 min core after.
Afternoon 3K swim, short intervals. 200/100/50's. Sauna 10 min
S = 60/18 brick. Run 4 zone 1, bike 30 TT IM pace, Run 4 Zone 2, Bike 30 TT IM pace to 1 mph faster, Run 4 Zone 3
*Critical to stay in zone 2/3 and no harder on final runs. TT should be at IM pace only to slightly faster.
S = 60-80 mile easy ride.
Totals should be approximate:
Swim 9000
Bike 220-260
Run 38-40
Build 4 week 1 (two week cycle)
M = Bike 100-105, steady with a few hard efforts on hills. Will climb in aerobars.
T = Swim 3500-5000, long intervals, 500-1000's. Then may run 4 on treadmill.
W = Morning run 4 miles TM. Sauna 10 minutes. Afternoon, bike at Sauvie TT intervals (unless raining, then on trainer) Goal is to go 3 X 15 min with 5 min rest if outside. If trainer, then 4 X 10 min with 5 min rest. May run 4 miles after as short brick.
T = Morning swim 2K: 500 pull wu, 500 pull cd. 2 X 200, 4 X 100, 4 X 50 with 30 seconds rest on everything.
Afternoon: Fairmont work 2 mile wu, 2 cd. 3 X 2 mile repeats. Zone 3/4 for first mile on each, Zone 5 second mile. 400 jog between.(CDA group) I may just run 10 easy depending on hamstring. Core at home after
F = Morning 4 mile TM run. First mile Zone 1, then 2.5 miles zone 3, 0.5mile cd zone 1. 20 min core after.
Afternoon 3K swim, short intervals. 200/100/50's. Sauna 10 min
S = 60/18 brick. Run 4 zone 1, bike 30 TT IM pace, Run 4 Zone 2, Bike 30 TT IM pace to 1 mph faster, Run 4 Zone 3
*Critical to stay in zone 2/3 and no harder on final runs. TT should be at IM pace only to slightly faster.
S = 60-80 mile easy ride.
Totals should be approximate:
Swim 9000
Bike 220-260
Run 38-40
