This is done on an indoor trainer using a powermeter. If you are using Heart Rate (HR) then still do this test, and use average HR data.
Warm up 20 minutes at easy to endurance pace.
3 x 1 minutes with 1 minute recovery with high cadence around 100rpm.
5 minute easy riding
Main set start with a 5 minute all out effort.
10 minutes easy riding
20 minutes time trial - this is the section you will use to determine your FTP
If using HR rather than power meter then do 25 minutes
Cool down 10 minutes to 15 minutes easy cycling.
Once you have downloaded your data you need to determine your average power for the 20 minute interval. Take your average power and multiple by 0.95 to calculate your FTP. So if your average power is 305watts x 0.95 = 290w is your Functional Threshold Power.
If using Heart Rate then take your average heart rate from the final 20 minutes of the 25 minute interval. Multiple this number by 0.95 to calculate your Lactate Threshold.
This training plan is based on 6 Training Zones for Power and 7 Training Zones for Heart Rate which can be found in Training Peaks.
Heart Rate training zones are based on Lactate Threshold - Joel Friel for Cycling.
Power is based on Threshold Power - Andy Coggan (6).
Use your FTP or Lactate Threshold HR and put in the Zones within Setting in Training Peaks to calculate your relevant Zones which will be used for future work outs.
20 min Very Easy Run
Do this with light weights initially to get body used to it.
This is the Stabilisation/Endurance Phase - we will move in to Strength and then Power Phases as the training progresses.
So this may feel a little easy, but note short rest periods here.
WU and Activation Exercises:
Foam Roll Calf
Foam Roll IT Bands
Walking lunges x 6
Stretch Hip Flexor
Glute Bridge - hold for 30 seconds
Plank - hold for 30 seconds
Single Leg Balance - try 30 seconds both legs (great if the have a wobble board, balance ball to stand on and will strength ankles).
2 x 15 reps of each. Rest period of between sets of 20 to 30 seconds (so not long, try and monitor this).
Squats - Body Weight, think about good form
Dumbbell Bench Press on Swiss Ball
Single Leg Single Arm Bent Over Row
Single Leg Romanian Dead Lift (will help with balance)
Core - your choice
Stretches including upper back - Y, T, W and achilles
Foam Roll Calfs and IT Bands
This swim is designed to determine your Threshold Swim Pace (T-Pace). This will be used in a number of swims sessions.
Warm up: 200m building speed each 50m (slow-medium-faster-fastest).
Rest 30 sec.
Then 5 x 400m (10 sec recoveries) building speed on each 100m (slow-medium-faster-fastest).
Recover 10 seconds after last one.
Then swim a 500m time trial. All out.
Your average 100 pace for this is your T-Pace for future workouts.
Then swim easy, 100m cool down.
This test is designed to determine your Lactate Threshold Heart Rate and Pace.
Warm Up for 15 minutes.
In this WU include some bum flicks, high knees, walking lunges and 4 x 20 second accelerations (try to run each acceleration faster than the previous - not a flat out sprint, but getting Heart Rate up, 40 seconds recovery between reps).
Want to be very warmed up ahead of Main Set
Run a 30 minute time trial on flat course/track. Punch HR monitor 'lap' button 10 minutes into Time Trial. Average heart rate for last 20 minutes predicts Lactate threshold heart rate (LTHR).
Easy run to make time up to 1 hour. Walk last few minutes.
2hr Ride in Zones 1 - 2 (easy pace)
The Swedeman Bike Course has around 12m of climbing for every km (so around 2400m over the 205km).
Therefore, try to ensure you are achieving this in your long rides.
If this 2hr ride covers 50km aim to gain 600m of climbing (50km x 12m = 600m of climbing).
1hr Easy Run in HR Zones 1 - 2
The Swedeman run course covers 41km with around 2110m of climbing. That means for your long runs try to cover 52m of climbing per km run.
If you cover 10km in this 1hr run, try to ensure you climb 520m.
For your long runs try to get out on trails as the majority of the Swedeman run course if off road and has some technical climbs and descents. If you are confident on technical trails you will have a much better run, so good to practice off road when you can for your long runs.
Also the first descent involves some sections that are wet and boggy, so ensure you have trail shoes with good grip.
HR Zone should be in Zone 1 - 2 for majority of this run (it may go in to Zone 3 - 4 for uphills by try to keep in Zones 1 and 2).