November 28, 2017 – Swim/Bike

November 28, 2017 – Swim/Bike

Supplemental swim or bike

Swim

Warmup:

3 x (25 kick/50 swim/25 kick)

3x (25 kick/75 swim)

optional: 3x (75 swim/ 25 kick)

 

 

Main set:

1-2 x 250 yds moderate pace

100 yds All out sprint

100 yds easy

5-10 x 50 yds (Odd fast, even easy)

100 yds pull

200 yds descending by 50s

100 yds easy

2-4 x 75 yds (easy/fast/easy by 25s)

1-2 x (4×25 FAST with plenty of rest)

 

 

Cool down:

200 yds EASY

Total yards: 2150-3200

 


Bike

Warmup: 15 minute bike warm up routine

5×30 seconds single leg spinning (each leg)

Main set: 30-45 minutes of work.

We will be playing with cadence and including a couple power intervals. 3-4 rounds of 10 minutes (2 mins @ Zone 2 spinning at cadence 90-95 rpm, 5 minute at Zone 3 between 70-80 rpm, 15 seconds @ Zone 5 – power interval in high gear/low cadence/out of saddle, 1 mins @ Zone 1 easy, 15 seconds @ Zone 5 – power interval in high gear/out of saddle, remaining time @ Zone 1 easy)

Cooldown: 10 minutes @ Zone 1

Notes: In Zone 2 you should notice your breathing and it should be moderately deep but steady and you should still be able to talk but not in long winded sentences. You should be able to sustain this sort of pacing for long periods if you have the open roads or long climbs so it’s not so hard that you’re getting exhausted but you’re still riding quickly at your own best ‘fast fun pace’. When riding in Zone 1 you should hardly notice your breathing at all.