W/U: 300 sw, 200 k
M/S: 3 x 50 (alt 25 fist, 25 sw) (:05 RI)
3 x 50 (alt 25 CUP, 25 sw) (:10 RI)
100 sw (:20 RI)]
8 x 50 sw (:10 RI)
C/D: 200 choice
Time Trial Protocol Warm-up well with 1-2 miles of easy jogging. Address any areas that need to be gently stretched when muscles are warm. Continue with another 2 laps of stride the straight-aways; jog the curves building towards time trial effort pace. Run 8 laps / 2 miles at your best effort. You may consider running even pace throughout or negative splitting the second half of the test, to avoid going out too hard the first 800. Get your time. Consult the VDOT values chart (attached to today (click on paper clip icon) and in your program reference guide) for 2 miles and determine your VDOT number. (For example, if you ran 11:50, your VDOT would be 53.) You will repeat this benchmark run again next month.
W/U: 20-30 min. Spin at a comfortably high cadence for the 1st 15 min, then continue warming up by doing 3-5 x :30-:60 harder efforts. Spin very easily for 5 min then start the 30 min TT as follows:
Start HRM. Ride your best, sustained effort for 30 min.
10 min into the TT, hit the lap split button (we want to collect your ave HR data from the final 20 min of the TT).
If you have a wattage meter, your average watts for 30 min, is your CP30 (critical power) number.
Finish up with 15 min of very easy spinning to cooldown.
W/U: 6 x 75 (25 dr, 50 sw) (:10 RI)
6 x 50 build by 25 (:10 RI)
M/S: 6 x 100 best average (:20 RI)
C/D: 250 EZ choice
W/U: 15 min easy running
6 x 2 min at comfortably hard effort (Z3) with 1 min easy recovery
C/D: Finish with easy running to cool-down.
Trainer W/U: 15 min as follows: 5 min easy spin, build to C90+. 4 min alternate :30 standing, :30 seated 6 min alternate 80% of workload between :30 on right leg, :30 on right leg. Spin 1 min with both. (Repeat 3x) M/S: 7 x 3 min Isolated Leg Training Easy Z1-2 / RPE 10-12/CP 180. Alternate :30 left leg, 1:30 both legs, :30 right leg. Set up a chair, box etc on right/left side of bike to support your resting leg. Aim for C85+. C/D: Finish with smooth spinning, C90+
15-20 min open water swim. Get acclimmated to the water. Swim with partners. Make notice how the wetsuit changes your body position and stroke.
WU: 8 x 50 increasing pace slightly each 25.
MS: All are at moderate effort, build each interval
100 (10”), 200 (15”), 300 (15”), 200 (15”), 100.
CD: 200 easy with emphasis on form.