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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
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Ultra Distance Training
WEEK #2 - 2nd Week of Orientation Cycle
Swim 2:30 - Bike 3:20 - Run 2:15 -- Total: 8:05
Monday
A shorter, easy swim with some additional
stroke work to build overall strength and provide some variety.
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SWIM 0:30
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WARM UP
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500 Swim -- Kick every
4th 25
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MAIN SET
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3 x 400 w/20 sec rest between repeats -- hold your HR
at or below 75%
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- each 400 should be done as follows: 100 Kick, 200
Swim, 100 IM
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COOL DOWN
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100 easy, holding perfect technique
DAILY TOTAL: 0:30
Tuesday
The bike ride should be done first
today; the run can follow either immediately after or later in the day,
depending on your schedule.
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BIKE 0:50
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WARM UP
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10:00 easy "gearing pyramid":
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Begin in a very easy gear for 4:00, then switch to one
gear harder
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for 3:00, then 2:00, then 1:00 (10:00 total)
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MAIN SET
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3 x 8:00 @75% intensity w/2:00 @60% intensity after
each
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COOL DOWN completely, allowing your HR to get back under
60% by the end
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RUN 0:35
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Keep HR below 65%, and SPM
(Strides Per Minute) at 80-90. Work on perfect posture
and a relaxed upper body.
DAILY TOTAL: 1:25
WEEK-TO-DATE: 1:55
Wednesday
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SWIM 0:45
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WARM UP
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200 Swim - 200 Kick - 200 Pull
- 200 Swim
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-- the second 200 Swim should be done slightly faster
than the first
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MAIN SET
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4 x 300 w/20 sec rest between each
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#1 & 3 - @60% intensity; #2 & 4 - @75% intensity
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-- Keep your stroke
count even throughout the set. The idea is to use as few strokes as
possible no matter what speed you are going. This will lead to more efficient
and faster swimming.
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BIKE 0:40
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WARM UP
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10:00 easy spinning, gradually bringing your HR up to
65%
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DRILLS
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3 x 3:00 ILT w/30 sec
rest after each set -- do each repeat as
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-- 6 x (20 sec one leg, 10 sec transition)
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15:00 straight time trial effort @75% intensity
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COOL DOWN
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spin easy through the end of the session
DAILY TOTAL: 1:25
WEEK-TO-DATE: 3:20
Thursday
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SWIM 0:45
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WARM UP
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800 Swim -- every 4th length choice, rotate through
in IM order
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-- i.e. 2 x (75 free, 25 fly, 75 free, 25 back, 75 free,
25 breast, 100 free)
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MAIN SET
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8 x 150 w/15 sec rest after each
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Hold HR constant at 65%, and try to keep your times
even throughout the set. The goal here is to begin to learn a sense of
pacing at a particular intensity level.
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COOL DOWN
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400 Pull, concentrating on rotating your hips and minimizing
the number of strokes per length.
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RUN 0:45
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15:00 easy jogging, allowing your HR to get up to 60%
gradually
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20:00 "tempo pyramid"
-- (4:00 @70% / 1:00 @60%);
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(3:00 @75% / 2:00 @60%); (2:00 @80% / 3:00 @60%);
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(1:00 @85% / 4:00 @60%)
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Continue cooling down @60% through the end of the run
DAILY TOTAL: 1:30
WEEK-TO-DATE: 4:50
Friday
As with last week, this is an optional
additional swim to help you get used to getting back in the water. If you
feel like taking a day completely off (especially after working out each
of the previous 11!), then fine.
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SWIM 0:30
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10:00 easy warm up, gradually bringing your HR up to
70%
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15:00 continuous swim -- record the total number of
lengths that you
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are able to complete, for future reference
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6 x 50 cool down, w/10 sec rest after each
DAILY TOTAL: 0:30
WEEK-TO-DATE: 5:20
Saturday
Saturday's ride will always be the
longest effort of the week. For those who can ride outdoors year-round,
it is important to perform the warm up and drills on a regular basis during
the pre-season period -- you can finish the ride outdoors if this option
is available. In addition, there will be times when the main set will guide
you to a more efficient, more effective workout. Use your judgment to ensure
that you're getting the desired workout without unnecessary risk of injury
or burnout.
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BIKE 1:20
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WARM UP
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15:00 easy spin -- use a gearing
pyramid to gradually build to 75%
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DRILLS
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2 x 3:00 ILT w/30 sec
rest after each;
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2 x 4:30 VG Sets w/30
sec rest after each
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MAIN SET
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3 sets of (6:00 @70% - 1:00 @60% - 3:00 @75-80%)
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w/3:00 recovery @60% intensity after each set
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COOL DOWN, gradually bringing your HR back under 60%
by the end
DAILY TOTAL: 1:20
WEEK-TO-DATE: 6:40
Sunday
These two sessions should be done
back-to-back, in either order. If you live in a warmer climate and can
ride/run outside (or can do both workouts indoors), then put the bike workout
first and follow immediately afterward with the run. In colder climates,
if you don't have a treadmill available, then go ahead and run first before
finishing off with a cool down spin indoors.
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BIKE 0:30
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Continuous spinning in your small chain ring,
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holding your HR between 60-70% throughout
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RUN 0:55
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This long steady distance (LSD) run will increase in
duration over the course of the season. After 5-10:00 of easy jogging to
warm up, hold your HR constant at 70-75% throughout this effort.
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Cool down completely after these two workouts with some
light stretching.
DAILY TOTAL: 1:25
WEEK-TO-DATE: 8:05
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