2 TIME A WEEK AT GYM - 1:10
For the time crunched total athlete, do when you go the gym, using machines or free weights
Prehab your body
Consider early season Plyo and run strength work. Previous studies have shown that these, performed at high velocity, and using weight training strength sets at less than 40% of one repetition maximum [RM] have led to approx. 7% reduction in sub max ground contact time, and 8% improvement in run economy.
The control group had a 4% INCREASE in mean ground contact time and 2% DROP in economy
Later studies showed that re leg exercises using 90% of RM, squats, leg presses led to a 3% improvement in ground contact time and a 7% improvement in running economy sub-max.
This is important for running economy, as it means that your efficiency on push off is improved, combined with an optimal cadence and lower vertical up and down movement all contribute to better run economy, less effort and faster times, especially over longer distances
Paavolainen et al 1999 | Millet et al. 2002
Find a flat course, track or road.
Go run as fast as you can at the most constant pace you can for 30 minutes. You MUST use a heart rate monitor and device to record your HR and pace preferably with GPS or similar.
Input your results into Training Peaks here
From this Test you need TWO results inputting into TP:
Training Zones are on a TP page under your settings or photo, that allows you to use the existing zone tables OR ADD one in the appropriate area, you can add an HR, Power or Pace table for each of run bike and swim. Make sure you have just ONE of these for each discipline. The top of the page has your default settings for HR should you not have a specific one for swim bike or run and TP will use this, however, do create or amend one specifically for run.
a) Your average HR for the last 20 minutes of that run which equals threshold HR, LTHR in our sessions. Navigate to settings, zones, HR and either add or change run settings there , use threshold HR, Joe Friel for run and use the score you got to input into threshold HR, then hit calculate, apply and save, don't forget to save at the bottom too to apply to all future sessions until next test
b) Your average pace for the full 30 minutes [threshold pace], navigate to settings, zones and down the page, change or ADD a run pace using average pace as threshold pace, and using threshold pace and joe friel for running as the calculation method. Save as before
Every time you do a test, repeat the above to ensure that all your sessions remain commensurate with your new training and racing capabilities.
How to get the information post session if you didn't record it during the session
This will calculate or estimate your current fitness and LTHR for run without the need for an early season max testing session
You perform two sub max tests on a flat course or on treadmill. Use the same course, and similar conditions if you do outside.
Open the calculator first to find the effort levels you'll be using
Do 2 x 10 minute intervals, after each rest for as long as you want, ignore HR
Input your MAX HR and resting HR BEFORE the test session. Then perform the run test.
Max HR use any figure that you know, it doesn't change much season to season. Resting HR is your lying down first thing in the morning reading. Do the two tests and be guided by the figures illustrated below
Do not exceed the figure represented by the 65% effort of MAX HR. Record average pace per Km or per Mile
Rest until recovered
Repeat but this time use the figure represented by the 75% effort MAX HR, do not exceed
Open Calculator again. Enter your average pace from the 2 intervals of the test in the white squares in minutes per k
Output will indicate your current Run LTHR and estimated run pace at threshold level, from which your run zones can be calculated
Input those figures into Training Peaks to set up your early season training sessions.
TRAINING PEAKS INPUTS
a) click on your name or account
b) navigate to 'Zones'
c) top of page under 'Heart' you'll see zones
d) input your b) result above into the box marked
'Threshold' and if you wish your max and resting heart rate if known' Use Joe Friel for running as the calculation method.
e) Save the result and you're good to go, all your sessions will auto calculate and update automatically
HOW TO VIDEO
IF you wanted to set your run pace too in TP, not necessary for this plan, then add run activity under 'pace' using threshold pace times from the calculator and your tests and joe friel for run
How to Video here: https://www.dropbox.com/sh/ux2rlzr0f60a34p/AADZU70LewxD1_umRJU_J8Ika?dl=0
We tend not to use 'pace' as its too much of a variable unless you are running track or predominantly flat courses
Simply print out and follow
Many 20 min tests OVERESTIMATE FTP
Perform a 20 minute very hard 20 minute test as normal, taking your average HR for the 20 minutes ONLY , not the first warm up period
MAKE A NOTE OF IT IN THE POST ACTIVITY COMMENTS BELOW.
Input the results into Training Peaks HR bike settings, or ADD a bike section under the HR section. Use lactate threshold as your calculation method, and Joe friel for cycling as your formulae. Input the above number into the box asking for threshold HR. If you need a max add 20 beats roughly if you don't know it.
b) How to input results into Training Peaks here: https://www.dropbox.com/sh/ux2rlzr0f60a34p/AADZU70LewxD1_umRJU_J8Ika?dl=0
This may be done on the road or on an indoor trainer. The road will generally give better results so long as it is relatively flat and free of stop signs and heavy traffic. Keep your head up. Time trialling with your head down is very dangerous.
Most people doing this test go too hard the first few minutes and then gradually slow down for the remainder. That will give you inaccurate results. So pace well and keep consistent effort
Remember you may wish to 'add' a training zone in Training Peaks called Sweetspot to aid your training as we reference this zone extensively in the sessions. It is just below your threshold and at the top end of zone 3, and is around an 8-10 beat overlap between the two zones. In FTP, your sweet spot training level is 84 to 97% of your FTP.
Please print out and do
Perfect to injury proof and strengthen run muscles using body weight and balance
Swimming Pace, you'll need a watch or timer or pool clock.
All to be swam using freestyle or front crawl, if you are intending to swim another stroke for your race then ignore this test
have you bought your pull buoy yet, you don't need it for this test, but you will next week, buy it NOW
Warm up using any drills 50-200m
Then Swim 4 X 25 as each one starting slow and finishing at top speed with 10-20 seconds rest after each one
Then do 4 x 100 on 30 seconds rest between each one. Try and get them all roughly the same hard but not exhausting effort
Add together your total swim time for each 100, and divide by 4.
That is your time per 100, that from now on you will keep to. Divide by 2 for a 50 pool or 4 for a 25 one, and that's your target all day time for swimming repeat lengths. Faster is quicker than that time, slower is the opposite.
Input the results into your Training Peaks settings. Navigate to pace down the page, and 'add' SWIM or overwrite what is already there.
For the method choose 'threshold pace', and 'time per 100', input the time you took for your average 100. Use 'Joe Friel' for running as your calculation method, save it there, and at the bottom of the page and the whole programme will be set to YOUR swim speed.