Welcome to your advanced level FULL Distance 24 week training plan!!
Today is going to be an easy day, just riding and getting ready for the week ahead:
WU: 15 minutes
MS: 1.5 hour at endurance pace.
CD: 15 minutes
Warm up. Then ride 40 minutes non-stop at Level3 on a mostly flat course. 85-95 rpm. Smooth pedaling. Aero.
2 x 100 descending times (30”).
2 x 50 kick with second one faster (30”).
3 x 200 fast with 50 kick easy between 150s.
100 kick steady.
CD: 100 easy swim.
Tempo. Warm up and then 20 minutes zone 3 heart rate continuous. Mostly flat. Heart rate will fall on downhills--that's OK.
WU: 100 swim easy, 50 kick easy, 100 swim moderate, 50 kick moderate, 100 swim build speed, 50 kick build speed.
MS: For the first set decrease times with each work interval. All aerobic—easy breathing.
4 x 100 (10”) moderate.
Rest 2 minutes.
Kick 300 steady.
6 x 25 relaxed speed (15”).
CD: 200 easy swim.
WU: 15-20 minute warm-up and just getting the legs moving.
MS: The goal today is to extend your mileage a bit and build your 'engine'. You need to improve your aerobic capacity and getting in some solid endurance/tempo miles will do that. Ride for about 2.5 hours with watts between 130- 160. At times, it's an easy effort, and others it's a nice solid fast pace. Keep cadence in the 90-95rpm range.
CD: Solid 10-15 minutes of easy riding, before you get home and make that recovery shake. Stretching after the ride also.
Fartlek. Warm up well. On trails run fast and slow as you feel like it. All heart rate zones. Allow time for cool down.