Warm up: 15-20 minutes spinning easy at 88-98 RPMs(cadence). End warm up with 4 pick ups= :30 FAST/1:00 EASY.
-10 minutes at moderate speed 85 or more RPMs
-2 minutes easy at 88+ RPMs
-TEST: 6 mile time trial ALL OUT entire time (record time in post activity comments)
CD (cool down): Easy spin at 88+ RPMs for remaining time.
WARM UP: 5min. walk; 5min dynamic moves; 10min. jog easy building to moderate.
MAIN SET: 4 x 5 mins @ ZONE 3 EFFORT (10K pace) w/1 minute recovery (recovery = walk or easy jog) between 5:00 intervals
WARM DOWN: jog easy and end with walking for remaining time. Stretch calves, quads, hamstrings, glutes as needed afterwards.
10 mins easy build to moderate, followed by 4x Pickups (:30 FAST; 1:00 EASY) followed by 5:00 moderate spin big chain ring.
MAIN SET- BIG CHAIN RING-FRONT:
3 ROUNDS = 21:00
10:00 STEADY MODERATE speed
WARM DOWN: Easy spinning remaining time.
Stay at comfortable pace entire ride. Work on pushing forward with your toes and 'scraping the gum from the bottom of your shoe' on each pedal stroke.
easy 10 minute or approx 1 mile run after bike.
-15 mins easy spin at 88+ RPMs
-4 x (:30 Pickups/:30 recovery)
-5:00 LOW BRO HARD EFFORT; 2:00 EASY
-4:00 LOW BRO HARD EFFORT; 2:00 EASY
-3:00 LOW BRO HARD EFFORT; 2:00 EASY
-2:00 LOW BRO HARD EFFORT; 2:00 EASY
-1:00 LOW BRO HARD EFFORT; 2:00 EASY
CD: Easy for remaining time
10:00 easy warm up- include some kicking, pulling, drills. What swim drills have you done?
10 x 100 easy to mod-steady pace(Z2) freestyle
30 sec. rest between.
8 x 25yds. Alternate Easy/Fast ea. 25. Rest :20
5:00 easy swim to cool down- fins opt'l.