BIKE 1:20
WARM UP:
15:00 light spinning, gradually allowing your HR to get above 65%
DRILLS: -- 1:00 recovery spinning after each alternate an ILT set with a VG set -- keep your HR under 75% throughout:
3 x 3:00 Isolated Leg Training:
(20 sec right leg, 10 sec transition, 20 sec left leg, 10 sec transition) -- 3 x thru
3 x 4:30 Variable Gearing set: each set is done in the following way, twice through per set:
45 sec in moderate gearing @90-95 rpm;
45 sec in easy gearing @105+ rpm;
45 sec in harder gearing @80-85 rpm
20:00 steady time trial riding, holding your HR right at 75% throughout
COOL DOWN to the finish, allowing your HR to gradually come back below 60%.
After performing the drills you should notice a smoother, more fluid pedal cycle.
Lørdag, 1. træningsuge
SWIM 0:30
WARM UP:
200 Swim - 150 Kick - 150 Pull
MAIN SET:
18 x 50 w/10 sec rest after each -- alternate in groups of three:
(#1: Kick - #2: Swim - #3: Choice) -- rotate through 6x
keep your HR under 75% the entire set
COOL DOWN:
200 relaxed swim, concentrate on holding proper technique
RUN 0:55
Steady endurance run, holding proper form and holding your HR under 75% the entire time. Think of this as an aerobic tempo run.
WARM UP:
200 Swim - 150 Kick - 150 Pull
MAIN SET:
18 x 50 w/10 sec rest after each -- alternate in groups of three:
(#1: Kick - #2: Swim - #3: Choice) -- rotate through 6x
keep your HR under 75% the entire set
COOL DOWN:
200 relaxed swim, concentrate on holding proper technique
RUN 0:55
Steady endurance run, holding proper form and holding your HR under 75% the entire time. Think of this as an aerobic tempo run.
Onsdag, 1. træningsuge
SPINNING 0:50
20:00 easy spin using your small chain ring only. Keep your HR intensity below 65% throughout, holding your cadence to 95-105 rpm.
20:00 time trial, bringing your HR up to 75% -- stay in the small chain ring & increase your HR by increasing your cadence. Maintain that intensity throughout this short effort
Spin easily through the final 10:00, allowing your HR to gradually get below 60%
RUN 0:35
Easy reintroduction to running.
Hold good running form throughout,
and keep your upper body relaxed.
20:00 easy spin using your small chain ring only. Keep your HR intensity below 65% throughout, holding your cadence to 95-105 rpm.
20:00 time trial, bringing your HR up to 75% -- stay in the small chain ring & increase your HR by increasing your cadence. Maintain that intensity throughout this short effort
Spin easily through the final 10:00, allowing your HR to gradually get below 60%
RUN 0:35
Easy reintroduction to running.
Hold good running form throughout,
and keep your upper body relaxed.
Tirsdag, 1. træningsuge
SWIM 0:30
Warm up:
200 Swim - 2 x 100 Kick - 4 x 50 Choice, w/10 sec rest after each
Main set:
5 x 200 w/:20 rest, done as follows: (50 right arm only - 50 swim - 50 left arm only - 50 swim)
Cool down:
2 x (50 Kick/50 Swim)
Warm up:
200 Swim - 2 x 100 Kick - 4 x 50 Choice, w/10 sec rest after each
Main set:
5 x 200 w/:20 rest, done as follows: (50 right arm only - 50 swim - 50 left arm only - 50 swim)
Cool down:
2 x (50 Kick/50 Swim)
Mandag, 1. træningsuge
Løb 0:45
Spend 15:00 allowing your HR to gradually increase to 65% intensity
Run 20:00 @75% intensity, holding perfect running form
Cool down to the 45:00 mark, gradually bringing your HR back down below 60%
Spend 15:00 allowing your HR to gradually increase to 65% intensity
Run 20:00 @75% intensity, holding perfect running form
Cool down to the 45:00 mark, gradually bringing your HR back down below 60%
1. Træningsuge (Uge 43-2008)
Mandag: Løb 0:45
Tirsdag: Svømning 1:00
Onsdag: Spinning 0:50, Løb 0:35
Torsdag: Spinning 0:40
Fredag: Fri
Lørdag: Svømning 1:00, Løb 0:55
Søndag: Cykling 1:20
Total: Svømning 2:00, Cykling 2:50, Løb 2:15
Tirsdag: Svømning 1:00
Onsdag: Spinning 0:50, Løb 0:35
Torsdag: Spinning 0:40
Fredag: Fri
Lørdag: Svømning 1:00, Løb 0:55
Søndag: Cykling 1:20
Total: Svømning 2:00, Cykling 2:50, Løb 2:15
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