Tri training week 14

So, only 14 weeks until Timberman. Last week’s training went well– my stupid IT band in my left hip has been somewhat of a nuisance. I’ll see how the 9mile run goes tomorrow (yes, I switched the week up due to weather).  My long ride ended up being longer 41 miles and I’ve realized (1) head wind STINKS– I hate having to pedal DOWN hills, and (2) my allergies have increased from last year for some reason. Maybe because we’ve had such a dry spring thus far in the northeast? Below is my training week for next week- Monday through Wednesday the weather is supposed to be rainy, so I kind of switched up some days according to that. Soon, it will be warm enough for OWS (yes!!! finally! I can’t tell you how much I dislike pools)— with a wet suit…Not quite warm enough to swim without one just yet.

Lake Onteora at sunrise during one of my open water swims last summer

 

(This Sunday–tomorrow): 9 miler

Monday

  • Swim = endurance 60 minutes
    swim = total 2100 yards 

    Warmup = total 300 yards.  
    swim 3 x (swim 50 yards / kick 50 yards) focus on one aspect for each 50 yard swim (such as high elbow, hand entry, fingers, pull technique.)

    Mainset = 1600 yards
    4 x 400 yards with :45 RI between

    Cooldown as you like for 200 yards

Tuesday

  • Run = 45 minutes; run = tempo (AM)
    • main set = 8 x 6:00 at zone 3 or race pace with 1:30-2:00 RI

      cooldown: 10:00

  • possible mountain bike ride in PM, depending on weather

Wednesday

  • Bike = trainer. 60 minutes
  • Bike =  big gear. Elevate front wheel 4-6″ on block.

    warmup: 10:00 – 15:00

    main set: 5 x (2:00 big gear <80 rpm / 1:00 >100 rpm /  2:00 big gear 50-60 rpm / 1:00 >100 rpm) 2:00 RI between intervals. HR 3+ to low zone 4

Thursday

  • Swim = speed.  50 minutes
    swim = total 1800  yards

    Warmup = total 300 yards.  
    swim 3 x (swim 50 yards / kick 50 yards) focus on one aspect for each 50 yard swim (such as high elbow, hand entry, fingers, pull technique.)

    main set = 1300 yards
    10 x 50 as:  (25 yards FAST then settle into 25 yards easy) :45-60 RI
    8 x 100. alternate between fast and easy :30 RI

    cooldown as you like for 200 yards

  • Run (PM)- 6 miles

Friday

  • bike = 50 mile LSD
    you can start to ride the hills harder. Getting your HR into zone 3 (HR = 155-164bpm)

    T-run 10:00

Saturday

  • Rest day (my birthday!Woohoo)
  • Possible mountain bike ride or road ride

Sunday

  • Swim = speed.  50 minutes (AM)
    swim = total 1800  yards

    Warmup = total 300 yards.  
    swim 3 x (swim 50 yards / kick 50 yards) focus on one aspect for each 50 yard swim (such as high elbow, hand enrty, fingers, pull technique.)

    main set = 1300 yards
    10 x 50 as:  (25 yards FAST then settle into 25 yards easy) :45-60 RI
    8 x 100. alternate between fast and easy :30 RI

    cooldown as you like for 200 yards

  • Possible ride in afternoon, depending on how I feel 🙂

 

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