Taper Week 1 of 2

ORIENTATION
Program Introduction
SuperCoach FAQ
Weekly Schedule Outline

TRAINING SCHEDULES
ORIENTATION
Week 1
Week 2

PRE-SEASON
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Week 9
Week 10
Week 11
Week 12
Week 13
Week 14
Week 15
Week 16
Week 17
Week 18
Week 19
Week 20
Week 21
Week 22

COMPETITIVE SEASON
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
Week 9
Week 10
Week 11
Week 12

TAPER PERIOD
Week 1
Week 2

Ultra Distance

Taper Period
Week 1 of 2
Swim 2:00 - Bike 5:30 - Run 3:25 -- Total: 10:55

Drastic reduction in hours this week. This is the first week of a two-week taper. There is still some work to be done, but also make sure you take advantage of the reduced hours to get more rest.

Monday

Day off.

Tuesday

SWIM 0:45: WARM UP; 800 Swim (every 4th 25 is IM Order);; so the last lap of the first 100 is fly; the last lap of the second 100 is back; etc.; MAIN SET; 3 x 400 @ 60-70% with :30 rest; #1 Swim; #2 Pull; #3 Swim; COOL DOWN; 8 x 50 w/:10 total recovery
BIKE 1:15: 10:00 getting your HR up to 70% -- straight into; 5 x 20 sec fast spinning (100+ rpm cadence) w/40 sec recovery spin @90 rpm; then spin easy for several minutes; MAIN SET; Some hard work still needs to be done to keep you sharp for racing.; Complete three sets of the following:; 11:00 @ 80-88%; 5:00 easy spin @ 65%; Get your HR into the zone as quickly as you can, but be sure to hold an even effort or increase your effort within each repeat. You want to push hard, but also make sure you finish the set with a lot of energy left over.; The purpose of the set is to keep your legs sharp without breaking you down too much.; COOL DOWN; Gradually slow down to 60% with 10:00 left, and finally below 50% by the end.

DAILY TOTAL: 2:00

Wednesday

RUN 0:50: 10:00 warm up jog, allowing your body to slowly get up to 65-70% by the end.; After warming up, hold your HR at 70-75% for the middle 30 minutes.; Cooldown the final 10:00 by bringing your HR below 60%.
BIKE 1:00: WARM UP; 10:00 spinning @90-95rpm; - get your HR up to 65+% by the end.; MAIN SET; Hold the middle 40:00 @ 70-75%. Stay in the aero position the entire time if possible and be sure to keep your HR in the proper zone.; Keep your cadence above 80rpm on any uphills and spin out the downhills at 100rpm. Always keep pedaling.; COOL DOWN; Spin easy in your small chain ring @95+rpm the final 10 minutes below 60% allowing your HR to return to 50% for the final few minutes.

DAILY TOTAL: 1:50

WEEK-TO-DATE: 3:50

Thursday

SWIM 0:45: WARM UP; 200 Swim - 200 Kick - 200 Pull - 200 Swim; DRILLS; 20 x 25 with :10 rest; in groups of 4, do; 25 moderate; 25 easy; 25 Kick moderate; 25 IM order; COOL DOWN; 600 Swim; - keep your HR @ 70% and work on perfect technique
RUN 1:00: Last speed session of the taper. Make the most of it.; WARM UP; 10:00 easy jog, gradually raising your HR to 70%; - finish with 1-2 laps of accelerated running down the straightaways to get you ready for the main set:; MAIN SET; Complete 6 sets of the following:; 800m @ 80-92%; 400m recovery jog @ 65%; For each 800m repeat, hold a consistent pace for the first 600 (80-88%). Then quickly pick up your speed during the final 200 so that you are running at an effort equal to your 5k pace -- fast but still relaxed and controlled.; COOL DOWN; Jog easy @ 60% or below to the end, and walk it in the final couple minutes.

DAILY TOTAL: 1:45

WEEK-TO-DATE: 5:35

Friday

SWIM 0:30: WARM UP; 400 Swim; MAIN SET; 10 X 100 (25 Kick - 25 Left arm - 25 Right arm - 25 Build up Swim) with :10 rest;; Build up the 25 swims to a little faster than race pace.; COOL DOWN; 6 x 50 total recovery; your choice

DAILY TOTAL: 0:30

WEEK-TO-DATE: 6:05

Weekend Note:

This weekend will still be a larger load than during ther rest of the week, to keep in line with what you've done so far this year and because race day will be a long day.

If by this time you are already at your race destination, then get out on the course and bike/run over a key section of the course -- a particularly challenging section or a part with a lot of turns that needs to be mapped out before race day.

Saturday

BIKE 2:30: Aerobic effort the entire ride -- below 80%.
RUN 0:35: Sandwiched between a 10:00 warmup and 5:00 cooldown, hold your HR at 70-75% for 20 minutes.; Complete this run later in the day, after your legs have recovered from the ride. Finishing up an hour or so before a meal is a great idea, as the meal will serve to refuel your body.; Finish the day by drinking lots and lots of water and stretching out your whole body.