Welcome to your intermediate draft legal triathlon training plan!!
Today is going to be an easy day, just riding and getting ready for the week ahead:
WU: 15 minutes in L2 Endurance.
MS: 1 hour in L2 Endurance.
CD: 15 minutes in L1 Active Recovery.
WU: 15 minutes easy, just getting the legs moving and ready for some work at L2 Endurance.
MS: 40 minutes and just ride with watts at L3 Tempo. It's a steady fast pace that's not easy but not at your max sustainable pace either.
Then ride 10 minutes with watts at L2 Endurance.
Then do another 10 minutes at L4 Lactate Threshold. Reach for at level 4 watts for the whole 10 minutes and make your cadence 5 rpm higher than your normal cadence.
CD: 15 minutes easy spinning in L1 Active Recovery.
Tempo. Warm up and then 30 minutes zone upper 2/3 heart rate continuous. Mostly flat. Heart rate will fall on downhills--that's OK.
WU: 5-minute swim with your choice of kicks and swims.
Drills: Focus on how well you do the drills, not on how fast.
Set #1 scull front, set #2 scull chest, set #3 scull back
3 x (3 x 50 done as 25 skull, 25 distance per stroke emphasis).
MS: Using the “feel” for the water you just developed:
500 swim at moderate/aerobic effort.
Kick 200 moderate effort.
CD: 5 minutes of kicks and swims.
Tempo finish. The first part is a warm-up at heart rate zone 1-2. The last 3 miles are at next race goal pace. Walk 5 minutes for cool down.
What was your goal-pace heart rate?
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.
Heart rate in zone 1-4 on hilly course. A few seconds with heart rate in zone 5 is OK. Don't force heart rate up--allow it to rise with hills.