Week 1. Training Block: Thursday

Transcription

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2 Training Block: Week 1 Thursday The purpose of the Aerobic Swim is to develop your base fitness. The key to achieving this is repetition of steady and hard efforts interspersed with easier recovery segments. Since open water swimming requires a non-stop effort we are trying to develop an ability to swim continuously without stopping to rest. Learning to recover without having to stop is a valuable open water skill. For this reason it is important to perform main set 2 without stopping. 100m mix up the strokes - your choice. Keep the effort light and the strokes long and smooth. Effort: 3 (Very Easy) Full recovery after warm up 1 x 200m (kicking with a board), Start easy and build up to a hard effort for each rep Effort: 9 - very hard Recovery: 45 seconds rest 1125m continuous freestyle as 5 rounds of (75m hard / 75m firm / 75m easy (non-stop) ) Target Time /100m: 01:56, Effort: 7 (Comfortably Hard) There should be a definite change of pace. 200m mixed strokes - easy Total Distance: 1625m There is only one way to approach this session: take the bull by the horns! Be careful not to exceed the prescribed numbers on set 1 because set 2 is a key component of this workout. Try to break the workout into mental segments and focus on one at a time, without thinking of what still needs to be done. 20 minutes of easy spinning, followed by a Leg Speed Set: 6 x second sprints Target Power (W): +394, Cadence: 100+ rpm, Sprint Effort Recovery: 1 minute 30 seconds after each sprint 5 x 04:20 minutes Target Power (W): , Cadence: rpm, Heart Rate: bpm, Effort /10: 8.5 (Very Hard) Recovery: 1 minute 40 second spin 3 x 06:00 minutes Target Power (W): , Cadence: 80 rpm, Heart Rate: bpm, Effort /10: 8 (Hard) Recovery: 1 minute spin 10 minutes of easy spinning Total Time: 01:25

3 Friday This workout is the one which will keep you on an upward trajectory with your running speed. Resist the urge to unleash your running prowess on the first few repetition of set 1. The most important component of this workout is getting to the end of Set 2! Set 1 is to tire you out, Set 2 is where the racing stamina is built. For this reason you should control yourself in set 1. If your fatigue resistance is not great, you may struggle to hold the prescribed pace for set 2. In this case, or in the case where you ran too hard in set 1, simply run as well as you can. Finish the workout, even if you are off the pace. 1000m of easy jogging Then do 4 rep(s) of 50m strides building speed up to km/h, Effort/10: 9+ (Sprint) Full recovery between strides 8 reps of 700m Target Interval Time: 03:09-03:15/700m, Target Pace: 04:30-04:38 min/km Target Speed: km/h, Heart Rate: bpm, Effort/10: 8.5 (Very Hard) Recovery: 50m walk, 50m jog 2 reps of 2200m Target Interval Time: 10:49-11:08/2200m, Target Pace: 04:54-05:03 min/km Target Speed: km/h, Heart Rate: bpm, Effort/10: 8.5 (Very Hard) Recovery: 2 minutes standing rest between reps 1000m of jogging/walking Total Distance: 12.3 km Saturday The Long Swim is geared at improving your fatigue resistance, which is a vital component of endurance racing. The key to this workout is completing the prescribed distance at the prescribed effort. Try not to go harder than you should in the beginning or else you risk not completing the workout. 300m as 50m freestyle, 25m kicking, 25m butterfly, Set details - 3 x 100m varied, Effort: 3 (Very Easy) Recovery: Full Recovery Main Set 1 1 x 700m Freestyle - with fins on, Sets are at race pace, controlled efforts Target Time /100m: 01:47 (Time per Rep: 12:29/700m), Effort: 7 (Comfortably Hard) Recovery: 30 seconds Main Set 2 7 x 50m Practicing race start efforts - Go hard! Target Time /50m: 00:50, Effort: 8 (Hard) Recovery: 30 seconds followed by a 200m easy swim Total Distance: 1550m

4 Spending time at a high aerobic effort is critical if you want to develop an ability to race well. The one critical factor is that you do not exceed your target power numbers for your main set. Doing this will actually negatively affect your physiological profile. The intensity of these long cycle repetitions needs to be stressed for as long as possible, and going above the numbers reduces the total time in the aerobic zone and increases time in the anaerobic zones. This will have a negative effect on your recovery and the development of your endurance. 20 minutes of easy spinning, followed by a Leg Speed Set: 3 x 2 minutes Target Power (W): 289, Cadence: 100+ rpm, Effort/10: 9 (Very Hard) Recovery: 2 minutes of easy spinning Main Set: 2 x 1 hour 20 minute, Target Power (W): , Cadence: rpm, Heart Rate: bpm, Effort/10: 7 (Firm). Recovery: 5-10 minutes of easy spinning after each interval Total Time: 03:28 Sunday We break up the long run to enable more quality miles to be logged with improved recovery. The target pace might seem fast, but the purpose is to accumulate time at that pace in order to develop muscular endurance. Make sure you have at least 3 hours recovery between runs, if there is more than 1 run on the schedule. One strategy to get through these runs is to do multiple segments within the run, at target pace, with easy running or even walking in between. Accumulate time at the Target Pace until the workout is complete. Those segments will become longer and longer as your muscular endurance improves. Run 1: 1 hour 55 minute run Target Pace: 06:11 min/km, Target Speed: 9.7 km/h, Heart Rate: bpm, Effort/10: 7 (Firm Run 2: 40 minute run Target Pace: 06:11 min/km, Target Speed: 9.7 km/h, Heart Rate: bpm, Effort/10: 7 (Firm Total Time: 02:35 Total Distance: 25.1 km

5 Monday The Tempo Swim develops muscular endurance which is a critical determinant of performance. By performing repeated efforts of race pace or slightly faster than race pace, we develop the ability to maintain a high effort for a long period of time. 250m as 5 repetitions of easy swimming of (50m backstroke 50m breaststroke ), Effort: 3 (Very Easy Full recovery after warm u 1 x 200m (freestyle Target Time /100m: 01:48 (Time per Rep: 03:36/200m), Effort: 8 (Hard Recovery: 30 seconds res 5 x 100m (freestyle), use fins (and snorkel if you have one Target Time /100m: 01:43 (Time per Rep: 01:43/100m), Effort: 7 (Comfortably Hard Recovery: 30 seconds res 200m easy - mixed stroke Total Distance: 1150m The Aerobic Cycling workouts are the easier workouts. This does not mean they are not important. They provide the necessary metabolic and muscular adaptations to ensure that endurance is maximised, when combined with the more intense workouts. These workouts make your cycling more robust and in the long term enable more effective recovery from intense bouts of cycling or racing. This is a good time to go for a pressure-free ride. Enjoy! Workout Duration: 1 hour 5 minutes of easy cyclin Keep average power less than: 171W, Cadence: rpm, Heart Rate: bpm, Effort/10: 5 (Comfortable Total Time: 01:05

6 Tuesday Becoming aerobically more 'resilient' is a valuable asset to have as an endurance athlete. Allowing the blood lactate levels to rise with a sprint, and then developing an ability to maintain power under whilst under a controlled amount of physiological stress will help to effectively condition the legs and cardiovascular system. 20 minutes of easy spinnin Main Set: Break the workout into 30 minute segments. Begin each segment with a sprint of 6 seconds at 525W keeping a Cadence of 100+ rp After the sprint, settle in to your tempo pace and maintain Target Power (W): 236, Cadence: rpm, Heart Rate: bpm, Effort/10: 7.5 (Comfortably Hard Repeat the sprint effort every 5 minutes, during the 30 minute effort, so that you complete 6 sprints within each 30 minute segment After each 30 minutes, recover with easy spinning until the average power drops below 224W. Reset power or press lap and start the nex segment Repeat this for 1 hour 40 minutes 10 minutes of easy spinnin Total Time: 02:10 The key to this workout is holding an even pace. Run too fast and you will likely not complete the required repetitions. Run too slowly and the training stress will be insufficient. Running this particular workout on the treadmill is a good option in order to hold a consistent effort but if you do, make sure you add 0,5 to 1% gradient to make the speed equivalent to actual road running. If you nail this workout every week you guarantee your future improvement, as this workout is one of the staples to improved running performance. 15 minutes of easy jogging to warm up. Main Set: 7 reps running for 9 minutes Target Pace: 05:15-05:24 min/km, Target Speed: km/h, Heart Rate: bpm, Effort/10: 7.5 (Comfortably Hard) Separate the reps with a 2 minute jog - Target Pace: 07:00-07:13/km, Target Speed: km/h, Heart Rate: bpm, Effort/10: 4 (Easy) This workout is best done broken into two parts: half in the morning, half in the afternoon with at least 3 hours of recovery time in between. 5 minutes of easy jogging Total Time: 01:37 Total Distance: 15.6 km

7 Wednesday The Intense Swim is intended to improve your raw speed, or muscular power. This has the effect of improving your capacity for further improvement to your overall performance in the future. It is important to ensure full recovery between intervals, so that a maximal effort can be given with each repetition. This is one workout where you should feel free to take more recovery if you feel you are not ready to give it 100%. 300m Choose 3 drills (100 m of each), Effort: 4 (Easy) Full recovery after warm up 7 x 50m as ( Freestyle - with fins and paddles. ) Target Time /50m: 00:41, Effort: 10 (Max Effort) Recovery: 40 seconds rest 250m with sharp changes in pace, continuous, 25m very fast, 25m easy. Target Time /100m: 01:56 (Time per Rep: 04:50/250m), Effort: 9 (Very Hard) 200m mixed strokes Total Distance: 1100m This run is purely for endurance. Stimulating the lower end of the spectrum has many benefits but be careful not to do too much running at this intensity. If you enjoy the social aspect of running, choose this one to go for a social easy run with your friends or training partners. The prescribed speed is the upper limit of what you should aim for, so be careful not to run faster than the prescribed target speed. Workout Duration: 1 hour 15 minutes Keep average pace slower than: 06:34 min/km, Target Speed: 9.1 km/h, Heart Rate: bpm, Effort/10: 5 (Comfortable) Total Time: 01:15 Total Distance: 11.4 km

8 Training Block: Week 2 Thursday The purpose of the Aerobic Swim is to develop your base fitness. The key to achieving this is repetition of steady and hard efforts interspersed with easier recovery segments. Since open water swimming requires a non-stop effort we are trying to develop an ability to swim continuously without stopping to rest. Learning to recover without having to stop is a valuable open water skill. For this reason it is important to perform main set 2 without stopping. 100m mix up the strokes - your choice. Keep the effort light and the strokes long and smooth. Effort: 3 (Very Easy) Full recovery after warm up 2 x 100m (kicking with a board), Start easy and build up to a hard effort for each rep Effort: 9 - very hard Recovery: 45 seconds rest 1000m continuous freestyle as 8 rounds of (75m hard / 25m firm / 25m easy (non-stop) ) Target Time /100m: 01:56, Effort: 7 (Comfortably Hard) There should be a definite change of pace. 200m mixed strokes - easy Total Distance: 1500m Today we will use the appropriate zones to practice producing high power when the legs are tired. Start set 1 with high power and high cadence, and finish the rep off with a sprint to the finish. Recover fully between reps and sets. For set 2, the legs should be really fatigued at this point, and it presents us with an opportunity to develop fatigue resistance. Hang tough through the big gear work and persevere to the end. The rewards will be waiting for you at your next race! 10 minutes, building up to a moderate effort Main Set 1 (Break-away simulation): Start off with a sprint to initiate a breakaway: seconds Target Power (W): +394, Cadence: 100+ rpm, Sprint Effort Once you have broken away from the "peloton", continue with 02:00 minutes of hard riding Target Power (W): , Cadence: rpm, Heart Rate: bpm, Effort /10: 8.5 (Very Hard) Recover with 2 minutes of easy spinning between reps Complete this set 10 times Main Set 2 (Big gear Hill repeats): 3 x 08:00 minutes Target Power (W): , Cadence: 50 rpm, Heart Rate: bpm, Effort /10: 8 (Hard) Recover with 2 minutes of easy spinning between reps

9 5 minutes of easy spinnin Total Time: 01:30 Friday This workout is the one which will keep you on an upward trajectory with your running speed. Resist the urge to unleash your running prowess on the first few repetition of set 1. The most important component of this workout is getting to the end of Set 2! Set 1 is to tire you out, Set 2 is where the racing stamina is built. For this reason you should control yourself in set 1. If your fatigue resistance is not great, you may struggle to hold the prescribed pace for set 2. In this case, or in the case where you ran too hard in set 1, simply run as well as you can. Finish the workout, even if you are off the pace. 1000m of easy joggin Then do 5 rep(s) of 50m strides building speed up to km/h, Effort/10: 9+ (Sprint Full recovery between stride 9 reps of 600 Target Interval Time: 02:41-02:46/600m, Target Pace: 04:27-04:35 min/k Target Speed: km/h, Heart Rate: bpm, Effort/10: 8.5 (Very Hard Recovery: 200m jo 2 reps of 1800 Target Interval Time: 08:39-08:55/1800m, Target Pace: 04:48-04:57 min/k Target Speed: km/h, Heart Rate: bpm, Effort/10: 8.5 (Very Hard Recovery: 2 minutes standing rest between rep 1000m of jogging/walkin Total Distance: 11.5 km

10 Saturday The Long Swim is geared at improving your fatigue resistance, which is a vital component of endurance racing. The key to this workout is completing the prescribed distance at the prescribed effort. Try not to go harder than you should in the beginning or else you risk not completing the workout. 300m as 50m freestyle, 75m backstroke, 25m butterfly, Set details - 2 x 150m varied, Effort: 3 (Very Easy) Recovery: Full Recovery Main Set 1 1 x 850m Freestyle - with fins and paddles, Sets are at race pace, controlled efforts Target Time /100m: 01:46 (Time per Rep: 15:01/850m), Effort: 7 (Comfortably Hard) Recovery: 30 seconds Main Set 2 6 x 50m Practicing race start efforts - Go hard! Target Time /50m: 00:50, Effort: 8 (Hard) Recovery: 30 seconds followed by a 200m easy swim Total Distance: 1650m Spending time at a high aerobic effort is critical if you want to develop an ability to race well. The one critical factor is that you do not exceed your target power numbers for your main set. Doing this will actually negatively affect your physiological profile. The intensity of these long cycle repetitions needs to be stressed for as long as possible, and going above the numbers reduces the total time in the aerobic zone and increases time in the anaerobic zones. This will have a negative effect on your recovery and the development of your endurance. 20 minutes of easy spinning, followed by a Leg Speed Set: 3 x 2 minutes Target Power (W): 289, Cadence: 100+ rpm, Effort/10: 9 (Very Hard) Recovery: 2 minutes of easy spinning Main Set: 2 x 1 hour 25 minute, Target Power (W): , Cadence: rpm, Heart Rate: bpm, Effort/10: 7 (Firm). Recovery: 5-10 minutes of easy spinning after each interval Total Time: 03:38

11 Sunday We break up the long run to enable more quality miles to be logged with improved recovery. The target pace might seem fast, but the purpose is to accumulate time at that pace in order to develop muscular endurance. Make sure you have at least 3 hours recovery between runs, if there is more than 1 run on the schedule. One strategy to get through these runs is to do multiple segments within the run, at target pace, with easy running or even walking in between. Accumulate time at the Target Pace until the workout is complete. Those segments will become longer and longer as your muscular endurance improves. Run 1: 2 hour run Target Pace: 06:11 min/km, Target Speed: 9.7 km/h, Heart Rate: bpm, Effort/10: 7 (Firm Run 2: 40 minute run Target Pace: 06:11 min/km, Target Speed: 9.7 km/h, Heart Rate: bpm, Effort/10: 7 (Firm Total Time: 02:40 Total Distance: 25.9 km Monday The Tempo Swim develops muscular endurance which is a critical determinant of performance. By performing repeated efforts of race pace or slightly faster than race pace, we develop the ability to maintain a high effort for a long period of time. 250m as 5 repetitions of easy swimming of (25m freestyle 25m backstroke ), Effort: 3 (Very Easy Full recovery after warm u 3 x 100m (freestyle Target Time /100m: 01:42 (Time per Rep: 01:42/100m), Effort: 8 (Hard Recovery: 30 seconds res 3 x 200m (freestyle), use paddles and pull buoy (breathing every 3 strokes Target Time /100m: 01:48 (Time per Rep: 03:36/200m), Effort: 7 (Comfortably Hard Recovery: 30 seconds res 200m easy - mixed stroke Total Distance: 1350m The Aerobic Cycling workouts are the easier workouts. This does not mean they are not important. They provide the necessary metabolic and muscular adaptations to ensure that endurance is maximised, when combined with the more intense workouts. These workouts make your cycling more robust and in the long term enable more effective recovery from intense bouts of cycling or racing. This is a good time to go for a pressure-free ride. Enjoy! Workout Duration: 1 hour 15 minutes of easy cyclin Keep average power less than: 171W, Cadence: rpm, Heart Rate: bpm, Effort/10: 5 (Comfortable Total Time: 01:15

12 Tuesday For this week's main set we will try hold a steady power, at the bottom of the range, non-stop, for the entire duration. This will require a degree of mental toughness which also needs to be trained from time to time. If you feel that you need to vary something, change the cadence from time to time by running through the gears or changing the resistance. Resist the urge to start out hard and have watts 'in the bag' enabling you to slow down at the end. If anything, you should aim to finish stronger than you start! Keep the cycle as steady as possible for main set 2. This workout is more mental than physical so use it practice that race effort and mental tenacity. 20 minutes of easy spinnin 14 x 12 second Target Power (W): +525, Cadence: 100+ rpm, Sprint Effor Recovery: Spin out each minut Do a 1 hour 40 minute cycl Target Power (W): , Cadence: rpm, Heart Rate: bpm, Effort/10: 7.5 (Comfortably Hard 10 minutes of easy spinnin Total Time: 02:24 The key to this workout is holding an even pace. Run too fast and you will likely not complete the required repetitions. Run too slowly and the training stress will be insufficient. Running this particular workout on the treadmill is a good option in order to hold a consistent effort but if you do, make sure you add 0,5 to 1% gradient to make the speed equivalent to actual road running. If you nail this workout every week you guarantee your future improvement, as this workout is one of the staples to improved running performance. 15 minutes of easy jogging to warm up Main Set: 5 reps running for 13 minute Target Pace: 05:15-05:24 min/km, Target Speed: km/h, Heart Rate: bpm, Effort/10: 7.5 (Comfortably Hard Separate the reps with a 2 minute jog - Target Pace: 07:00-07:13/km, Target Speed: km/h Heart Rate: bpm, Effort/10: 4 (Easy This workout is best done broken into two parts: half in the morning, half in the afternoon with at least 3 hours of recovery time in between. 5 minutes of easy joggin Total Time: 01:35 Total Distance: 15.4 km

13 Wednesday The Intense Swim is intended to improve your raw speed, or muscular power. This has the effect of improving your capacity for further improvement to your overall performance in the future. It is important to ensure full recovery between intervals, so that a maximal effort can be given with each repetition. This is one workout where you should feel free to take more recovery if you feel you are not ready to give it 100%. 300m Choose 3 drills (100 m of each), Effort: 4 (Easy) Full recovery after warm up 8 x 50m as ( Freestyle - breathing every 4 strokes, ) Target Time /50m: 00:47, Effort: 10 (Max Effort) Recovery: 40 seconds rest 300m with sharp changes in pace, continuous, 25m very fast, 25m easy. Target Time /100m: 01:56 (Time per Rep: 05:48/300m), Effort: 9 (Very Hard) 200m mixed strokes Total Distance: 1200m This run is purely for endurance. Stimulating the lower end of the spectrum has many benefits but be careful not to do too much running at this intensity. If you enjoy the social aspect of running, choose this one to go for a social easy run with your friends or training partners. The prescribed speed is the upper limit of what you should aim for, so be careful not to run faster than the prescribed target speed. Workout Duration: 1 hour 20 minutes Keep average pace slower than: 06:34 min/km, Target Speed: 9.1 km/h, Heart Rate: bpm, Effort/10: 5 (Comfortable) Total Time: 01:20 Total Distance: 12.2 km

14 Training Block: Week 3 Thursday The purpose of the Aerobic Swim is to develop your base fitness. The key to achieving this is repetition of steady and hard efforts interspersed with easier recovery segments. Since open water swimming requires a non-stop effort we are trying to develop an ability to swim continuously without stopping to rest. Learning to recover without having to stop is a valuable open water skill. For this reason it is important to perform main set 2 without stopping. 100m mix up the strokes - your choice. Keep the effort light and the strokes long and smooth Effort: 3 (Very Easy) Full recovery after warm u 2 x 100m (kicking with a board), Start easy and build up to a hard effort for each re Effort: 9 - very hard Recovery: 45 seconds res 1500m continuous freestyle as 12 rounds of (25m hard / 50m firm / 50m easy (non-stop) Target Time /100m: 01:56, Effort: 7 (Comfortably Hard There should be a definite change of pace 200m mixed strokes - eas Total Distance: 2000m The purpose of today's workout is to stress the appropriate physiological systems adequately, but in a structure that replicates a real life scenario. Start each interval with high power, high cadence riding then go straight into a climb where you can alternate between seated climbing and standing for 30 seconds at a time and finish off each interval with a sprint to the finish line. Ensure you are fully recovered before starting each rep, and take extra recovery if need be. 10 minutes, building up to a moderate effor Main Set: Start off with 03:00 minutes of hard riding (as if you are in a break away Target Power (W): , Cadence: rpm, Heart Rate: bpm, Effort /10: 8.5 (Very Hard While the legs are still tired, and without a rest, go straight into 06:30 minutes of big gear work (as if you are starting up a steep climb Target Power (W): , Cadence: 50 rpm, Heart Rate: bpm, Effort /10: 8 (Hard Finish the interval off with a sprint: seconds as hard as possible to the finish line Target Power (W): +394, Cadence: 100+ rpm, Sprint Effor Recover with 3 minutes of easy spinning between rep Complete this set 3 times 5 minutes of easy spinnin

15 Total Time: 00:56 Friday This workout is the one which will keep you on an upward trajectory with your running speed. Resist the urge to unleash your running prowess on the first few repetition of set 1. The most important component of this workout is getting to the end of Set 2! Set 1 is to tire you out, Set 2 is where the racing stamina is built. For this reason you should control yourself in set 1. If your fatigue resistance is not great, you may struggle to hold the prescribed pace for set 2. In this case, or in the case where you ran too hard in set 1, simply run as well as you can. Finish the workout, even if you are off the pace. 1000m of easy joggin Then do 5 rep(s) of 50m strides building speed up to km/h, Effort/10: 9+ (Sprint Full recovery between stride 7 reps of 1200 Target Interval Time: 05:35-05:45/1200m, Target Pace: 04:39-04:47 min/k Target Speed: km/h, Heart Rate: bpm, Effort/10: 8.5 (Very Hard Recovery: 2 minutes (s) of standing res 3 reps of 1600 Target Interval Time: 07:36-07:50/1600m, Target Pace: 04:45-04:53 min/k Target Speed: km/h, Heart Rate: bpm, Effort/10: 8.5 (Very Hard Recovery: 2 minutes standing rest between rep 1000m of jogging/walkin Total Distance: 15.5 km

16 Saturday The Long Swim is geared at improving your fatigue resistance, which is a vital component of endurance racing. The key to this workout is completing the prescribed distance at the prescribed effort. Try not to go harder than you should in the beginning or else you risk not completing the workout. 300m as 50m freestyle, 25m kicking, 25m butterfly Set details - 3 x 100m varied, Effort: 3 (Very Easy) Recovery: Full Recover Main Set 1 1 x 1000m Freestyle - with fins on Sets are at race pace, controlled efforts Target Time /100m: 01:49 (Time per Rep: 18:10/1000m), Effort: 7 (Comfortably Hard Recovery: 30 second Main Set 2 4 x 50m Practicing race start efforts - Go hard Target Time /50m: 00:50, Effort: 8 (Hard Recovery: 30 seconds followed by a 200m easy swi Total Distance: 1700m Spending time at a high aerobic effort is critical if you want to develop an ability to race well. The one critical factor is that you do not exceed your target power numbers for your main set. Doing this will actually negatively affect your physiological profile. The intensity of these long cycle repetitions needs to be stressed for as long as possible, and going above the numbers reduces the total time in the aerobic zone and increases time in the anaerobic zones. This will have a negative effect on your recovery and the development of your endurance. 20 minutes of easy spinning, followed by a Leg Speed Set: 3 x 2 minute Target Power (W): 289, Cadence: 100+ rpm, Effort/10: 9 (Very Hard Recovery: 2 minutes of easy spinnin Main Set: 4 x 45 minute Target Power (W): , Cadence: rpm, Heart Rate: bpm, Effort/10: 7 (Firm) Recovery: 5-10 minutes of easy spinning after each interva Total Time: 04:08

17 Sunday For this long run, if you feel you have not fully recovered from your recovery/test week, feel free to simply run an easy social run with some of your training friends without concern for pace. If LSD (Long Slow Distance) has a place, it is here and here alone. On the other hand, if you are feeling great and ready to go hard again, stick to the plan and aim to hit your target paces. Run 1: 1 hour 50 minute run Target Pace: 06:11 min/km, Target Speed: 9.7 km/h, Heart Rate: bpm, Effort/10: 7 (Firm) Run 2: 40 minute run Target Pace: 06:11 min/km, Target Speed: 9.7 km/h, Heart Rate: bpm, Effort/10: 7 (Firm) Total Time: 02:30 Total Distance: 24.3 km Monday Tuesday The purpose of the Aerobic Swim is to develop your base fitness. The key to achieving this is repetition of steady and hard efforts interspersed with easier recovery segments. Since open water swimming requires a non-stop effort we are trying to develop an ability to swim continuously without stopping to rest. Learning to recover without having to stop is a valuable open water skill. For this reason it is important to perform main set 2 without stopping. 100m mix up the strokes - your choice. Keep the effort light and the strokes long and smooth. Effort: 3 (Very Easy) Full recovery after warm up 2 x 100m (kicking with a board), Start easy and build up to a hard effort for each rep Effort: 9 - very hard Recovery: 45 seconds rest 1000m continuous freestyle as 10 rounds of (50m hard / 25m firm / 25m easy (non-stop) ) Target Time /100m: 01:56, Effort: 7 (Comfortably Hard) There should be a definite change of pace. 200m mixed strokes - easy Total Distance: 1500m

18 The Aerobic Cycling workouts are the easier workouts. This does not mean they are not important. They provide the necessary metabolic and muscular adaptations to ensure that endurance is maximised, when combined with the more intense workouts. These workouts make your cycling more robust and in the long term enable more effective recovery from intense bouts of cycling or racing. This is a good time to go for a pressure-free ride. Enjoy! Workout Duration: 1 hour 5 minutes of easy cycling Keep average power less than: 171W, Cadence: rpm, Heart Rate: bpm, Effort/10: 5 (Comfortable) Total Time: 01:05 Wednesday This run is purely for endurance. Stimulating the lower end of the spectrum has many benefits but be careful not to do too much running at this intensity. If you enjoy the social aspect of running, choose this one to go for a social easy run with your friends or training partners. The prescribed speed is the upper limit of what you should aim for, so be careful not to run faster than the prescribed target speed. Workout Duration: 1 hour 15 minutes Keep average pace slower than: 06:34 min/km, Target Speed: 9.1 km/h, Heart Rate: bpm, Effort/10: 5 (Comfortable) Total Time: 01:15 Total Distance: 11.4 km

19 Training Block: Week 4 Thursday Friday Saturday The Long Swim is geared at improving your fatigue resistance, which is a vital component of endurance racing. The key to this workout is completing the prescribed distance at the prescribed effort. Try not to go harder than you should in the beginning or else you risk not completing the workout. 300m as 50m freestyle, 50m backstroke, 50m kicking Set details - 2 x 150m varied, Effort: 3 (Very Easy) Recovery: Full Recover Main Set 1 1 x 800m Freestyle - Build to max Sets are at race pace, controlled efforts Target Time /100m: 01:52 (Time per Rep: 14:56/800m), Effort: 7 (Comfortably Hard Recovery: 30 second Main Set 2 6 x 50m Practicing race start efforts - Go hard Target Time /50m: 00:50, Effort: 8 (Hard Recovery: 30 seconds followed by a 200m easy swi Total Distance: 1600m

20 For this long ride you are welcome to take it easy. If you feel that your body is really in need of a bit of respite, simply ride out the time prescribed at an easy social pace and get the time in the bag. The recovery week needs to played cautiously, and only follow the numbers on this particular workout if you feel that your recovery/test week has given you sufficient recovery. If there is a place for Long Slow Distance, it is here. When in doubt, in the recovery/test week, choose conservatively. 20 minutes of easy spinning, followed by a Leg Speed Set: 3 x 2 minutes Target Power (W): 289, Cadence: 100+ rpm, Effort/10: 9 (Very Hard) Recovery: 2 minutes of easy spinning Main Set: 4 x 40 minute, Target Power (W): , Cadence: rpm, Heart Rate: bpm, Effort/10: 7 (Firm). Recovery: 5-10 minutes of easy spinning after each interval Total Time: 03:48 Sunday We break up the long run to enable more quality miles to be logged with improved recovery. The target pace might seem fast, but the purpose is to accumulate time at that pace in order to develop muscular endurance. Make sure you have at least 3 hours recovery between runs, if there is more than 1 run on the schedule. One strategy to get through these runs is to do multiple segments within the run, at target pace, with easy running or even walking in between. Accumulate time at the Target Pace until the workout is complete. Those segments will become longer and longer as your muscular endurance improves. Run 1: 1 hour 35 minute run Target Pace: 06:11 min/km, Target Speed: 9.7 km/h, Heart Rate: bpm, Effort/10: 7 (Firm) Run 2: 35 minute run Target Pace: 06:11 min/km, Target Speed: 9.7 km/h, Heart Rate: bpm, Effort/10: 7 (Firm) Total Time: 02:10 Total Distance: 21 km

21 Monday The Tempo Swim develops muscular endurance which is a critical determinant of performance. By performing repeated efforts of race pace or slightly faster than race pace, we develop the ability to maintain a high effort for a long period of time. 200m as 4 repetitions of easy swimming of (25m freestyle 25m breaststroke ), Effort: 3 (Very Easy) Full recovery after warm up 2 x 100m (freestyle) Target Time /100m: 01:42 (Time per Rep: 01:42/100m), Effort: 8 (Hard) Recovery: 30 seconds rest 2 x 200m (freestyle), use paddles and pull buoy (breathing every 3 strokes) Target Time /100m: 01:48 (Time per Rep: 03:36/200m), Effort: 7 (Comfortably Hard) Recovery: 30 seconds rest 200m easy - mixed strokes Total Distance: 1000m The Aerobic Cycling workouts are the easier workouts. This does not mean they are not important. They provide the necessary metabolic and muscular adaptations to ensure that endurance is maximised, when combined with the more intense workouts. These workouts make your cycling more robust and in the long term enable more effective recovery from intense bouts of cycling or racing. This is a good time to go for a pressure-free ride. Enjoy! Workout Duration: 1 hours of easy cycling Keep average power less than: 171W, Cadence: rpm, Heart Rate: bpm, Effort/10: 5 (Comfortable) Total Time: 01:00

22 Tuesday This workout aims to develop an ability to become efficient at all cadences. You will notice where your weaknesses are, as certain cadences will feel more difficult. Keep at it and you will see an improvement over time. this will ultimately make you a more versatile cyclist. 20 minutes of easy spinning 13 x 5 seconds Target Power (W): +525, Cadence: 100+ rpm, Sprint Effort Recovery: Spin out each minute Do a 1 hour 30 minute cycle Target Power (W): , Cadence: variable, Heart Rate: bpm, Effort/10: 7.5 (Comfortably Hard) Break the workout into 5 minute segments: 5 minutes at a cadence of 70, 5 minutes at a cadence of 80, 5 minutes at a cadence of 90 and 5 minutes at a cadence of 100. Keep the power within the target zone for the duration of the ride. 10 minutes of easy spinning Total Time: 02:13 The key to this workout is holding an even pace. Run too fast and you will likely not complete the required repetitions. Run too slowly and the training stress will be insufficient. Running this particular workout on the treadmill is a good option in order to hold a consistent effort but if you do, make sure you add 0,5 to 1% gradient to make the speed equivalent to actual road running. If you nail this workout every week you guarantee your future improvement, as this workout is one of the staples to improved running performance. 10 minutes of easy jogging to warm up. Main Set: 5 reps running for 10 minutes Target Pace: 05:15-05:24 min/km, Target Speed: km/h, Heart Rate: bpm, Effort/10: 7.5 (Comfortably Hard) Separate the reps with a 2 minute jog - Target Pace: 07:00-07:13/km, Target Speed: km/h, Heart Rate: bpm, Effort/10: 4 (Easy) 5 minutes of easy jogging Total Time: 01:15 Total Distance: 12.1 km

23 Wednesday The Intense Swim is intended to improve your raw speed, or muscular power. This has the effect of improving your capacity for further improvement to your overall performance in the future. It is important to ensure full recovery between intervals, so that a maximal effort can be given with each repetition. This is one workout where you should feel free to take more recovery if you feel you are not ready to give it 100%. 300m Choose 3 drills (100 m of each), Effort: 4 (Easy) Full recovery after warm up 6 x 50m as ( Freestyle - breathing every 4 strokes, ) Target Time /50m: 00:47, Effort: 10 (Max Effort) Recovery: 40 seconds rest 200m with sharp changes in pace, continuous, 25m very fast, 25m easy. Target Time /100m: 01:56 (Time per Rep: 03:52/200m), Effort: 9 (Very Hard) 200m mixed strokes Total Distance: 1000m This run is purely for endurance. Stimulating the lower end of the spectrum has many benefits but be careful not to do too much running at this intensity. If you enjoy the social aspect of running, choose this one to go for a social easy run with your friends or training partners. The prescribed speed is the upper limit of what you should aim for, so be careful not to run faster than the prescribed target speed. Workout Duration: 1 hour 5 minutes Keep average pace slower than: 06:34 min/km, Target Speed: 9.1 km/h, Heart Rate: bpm, Effort/10: 5 (Comfortable) Total Time: 01:05 Total Distance: 9.9 km

24 Training Block: Week Thursday The purpose of the Aerobic Swim is to develop your base fitness. The key to achieving this is repetition of steady and hard efforts interspersed with easier recovery segments. Since open water swimming requires a non-stop effort we are trying to develop an ability to swim continuously without stopping to rest. Learning to recover without having to stop is a valuable open water skill. For this reason it is important to perform main set 2 without stopping. 100m mix up the strokes - your choice. Keep the effort light and the strokes long and smooth. Effort: 3 (Very Easy) Full recovery after warm up 1 x 200m (kicking with a board), Start easy and build up to a hard effort for each rep Effort: 9 - very hard Recovery: 45 seconds rest 900m continuous freestyle as 4 rounds of (75m hard / 75m firm / 75m easy (non-stop) ) Target Time /100m: 01:53, Effort: 7 (Comfortably Hard) There should be a definite change of pace. 200m mixed strokes - easy Total Distance: 1400m There is only one way to approach this session: take the bull by the horns! Be careful not to exceed the prescribed numbers on set 1 because set 2 is a key component of this workout. Try to break the workout into mental segments and focus on one at a time, without thinking of what still needs to be done. 20 minutes of easy spinning, followed by a Leg Speed Set: 5 x second sprints Target Power (W): +401, Cadence: 100+ rpm, Sprint Effort Recovery: 1 minute 30 seconds after each sprint 7 x 03:20 minutes Target Power (W): , Cadence: rpm, Heart Rate: bpm, Effort /10: 8.5 (Very Hard) Recovery: 1 minute 10 second spin 3 x 06:00 minutes Target Power (W): , Cadence: 55 rpm, Heart Rate: bpm, Effort /10: 8 (Hard) Recovery: 1 minute spin 10 minutes of easy spinning Total Time: 01:23

25 Friday This workout is the one which will keep you on an upward trajectory with your running speed. Resist the urge to unleash your running prowess on the first few repetition of set 1. The most important component of this workout is getting to the end of Set 2! Set 1 is to tire you out, Set 2 is where the racing stamina is built. For this reason you should control yourself in set 1. If your fatigue resistance is not great, you may struggle to hold the prescribed pace for set 2. In this case, or in the case where you ran too hard in set 1, simply run as well as you can. Finish the workout, even if you are off the pace. 1000m of easy jogging Then do 5 rep(s) of 50m strides building speed up to km/h, Effort/10: 9+ (Sprint) Full recovery between strides 7 reps of 400m Target Interval Time: 01:42-01:45/400m, Target Pace: 04:15-04:23 min/km Target Speed: km/h, Heart Rate: bpm, Effort/10: 8.5 (Very Hard) Recovery: 30 second(s) of standing rest 2 reps of 2000m Target Interval Time: 09:28-09:45/2000m, Target Pace: 04:43-04:52 min/km Target Speed: km/h, Heart Rate: bpm, Effort/10: 8.5 (Very Hard) Recovery: 2 minutes standing rest between reps 1000m of jogging/walking Total Distance: 9.1 km

26 Saturday The Long Swim is geared at improving your fatigue resistance, which is a vital component of endurance racing. The key to this workout is completing the prescribed distance at the prescribed effort. Try not to go harder than you should in the beginning or else you risk not completing the workout. 300m as 50m freestyle, 50m backstroke, 50m one arm drill Set details - 2 x 150m varied, Effort: 3 (Very Easy) Recovery: Full Recover Main Set 1 2 x 300m Freestyle - with pullbuoy Sets are at race pace, controlled efforts Target Time /100m: 01:51 (Time per Rep: 05:33/300m), Effort: 7 (Comfortably Hard Recovery: 30 second Main Set 2 4 x 100m Practicing race start efforts - Go hard Target Time /100m: 01:37, Effort: 8 (Hard Recovery: 30 seconds followed by a 200m easy swi Total Distance: 1500m Spending time at a high aerobic effort is critical if you want to develop an ability to race well. The one critical factor is that you do not exceed your target power numbers for your main set. Doing this will actually negatively affect your physiological profile. The intensity of these long cycle repetitions needs to be stressed for as long as possible, and going above the numbers reduces the total time in the aerobic zone and increases time in the anaerobic zones. This will have a negative effect on your recovery and the development of your endurance. 20 minutes of easy spinning, followed by a Leg Speed Set: 3 x 2 minute Target Power (W): 294, Cadence: 100+ rpm, Effort/10: 9 (Very Hard Recovery: 2 minutes of easy spinnin Main Set: 1 x 2 hour 30 minute Target Power (W): , Cadence: rpm, Heart Rate: bpm, Effort/10: 7 (Firm) Recovery: 5-10 minutes of easy spinning after each interva Total Time: 03:08

27 Sunday We break up the long run to enable more quality miles to be logged with improved recovery. The target pace might seem fast, but the purpose is to accumulate time at that pace in order to develop muscular endurance. Make sure you have at least 3 hours recovery between runs, if there is more than 1 run on the schedule. One strategy to get through these runs is to do multiple segments within the run, at target pace, with easy running or even walking in between. Accumulate time at the Target Pace until the workout is complete. Those segments will become longer and longer as your muscular endurance improves. Run 1: 1 hour 35 minute run Target Pace: 06:01 min/km, Target Speed: 10.0 km/h, Heart Rate: bpm, Effort/10: 7 (Firm Run 2: 40 minute run Target Pace: 06:01 min/km, Target Speed: 10.0 km/h, Heart Rate: bpm, Effort/10: 7 (Firm Total Time: 02:15 Total Distance: 22.5 km

28 Monday The Tempo Swim develops muscular endurance which is a critical determinant of performance. By performing repeated efforts of race pace or slightly faster than race pace, we develop the ability to maintain a high effort for a long period of time. 200m as 4 repetitions of easy swimming of ( "Build" 50m breaststroke ), Effort: 3 (Very Easy Full recovery after warm u 2 x 150m (freestyle Target Time /100m: 01:43 (Time per Rep: 02:35/150m), Effort: 8 (Hard Recovery: 30 seconds res 2 x 300m (freestyle), use paddles and pull buoy (breathing every 3 strokes Target Time /100m: 01:49 (Time per Rep: 05:27/300m), Effort: 7 (Comfortably Hard Recovery: 30 seconds res 200m easy - mixed stroke Total Distance: 1300m The Aerobic Cycling workouts are the easier workouts. This does not mean they are not important. They provide the necessary metabolic and muscular adaptations to ensure that endurance is maximised, when combined with the more intense workouts. These workouts make your cycling more robust and in the long term enable more effective recovery from intense bouts of cycling or racing. This is a good time to go for a pressure-free ride. Enjoy! Workout Duration: 1 hour 5 minutes of easy cyclin Keep average power less than: 174W, Cadence: rpm, Heart Rate: bpm, Effort/10: 5 (Comfortable Total Time: 01:05

29 Tuesday Becoming aerobically more 'resilient' is a valuable asset to have as an endurance athlete. Allowing the blood lactate levels to rise with a sprint, and then developing an ability to maintain power under whilst under a controlled amount of physiological stress will help to effectively condition the legs and cardiovascular system. 20 minutes of easy spinnin Main Set: Break the workout into 15 minute segments. Begin each segment with a sprint of 10 seconds at 535W keeping a Cadence of 100+ rp After the sprint, settle in to your tempo pace and maintain Target Power (W): 241, Cadence: rpm, Heart Rate: bpm, Effort/10: 7.5 (Comfortably Hard Repeat the sprint effort every 5 minutes, during the 15 minute effort, so that you complete 3 sprints within each 15 minute segment After each 15 minutes, recover with easy spinning until the average power drops below 229W. Reset power or press lap and start the nex segment Repeat this for 1 hour 35 minutes 10 minutes of easy spinnin Total Time: 02:05 The key to this workout is holding an even pace. Run too fast and you will likely not complete the required repetitions. Run too slowly and the training stress will be insufficient. Running this particular workout on the treadmill is a good option in order to hold a consistent effort but if you do, make sure you add 0,5 to 1% gradient to make the speed equivalent to actual road running. If you nail this workout every week you guarantee your future improvement, as this workout is one of the staples to improved running performance. 10 minutes of easy jogging to warm up Main Set: 11 reps running for 5 minute Target Pace: 05:07-05:16 min/km, Target Speed: km/h, Heart Rate: bpm, Effort/10: 7.5 (Comfortably Hard Separate the reps with a 1 minute jog - Target Pace: 06:49-07:01/km, Target Speed: km/h Heart Rate: bpm, Effort/10: 4 (Easy 5 minutes of easy joggin Total Time: 01:21 Total Distance: 13.5 km

30 Wednesday The Intense Swim is intended to improve your raw speed, or muscular power. This has the effect of improving your capacity for further improvement to your overall performance in the future. It is important to ensure full recovery between intervals, so that a maximal effort can be given with each repetition. This is one workout where you should feel free to take more recovery if you feel you are not ready to give it 100%. 300m Choose 3 drills (100 m of each), Effort: 4 (Easy Full recovery after warm u 6 x 50m as ( Freestyle - Build to max, Target Time /50m: 00:43, Effort: 10 (Max Effort Recovery: 40 seconds res 200m with sharp changes in pace, continuous, 25m very fast, 25m easy Target Time /100m: 01:53 (Time per Rep: 03:46/200m), Effort: 9 (Very Hard 200m mixed stroke Total Distance: 1000m This run is purely for endurance. Stimulating the lower end of the spectrum has many benefits but be careful not to do too much running at this intensity. If you enjoy the social aspect of running, choose this one to go for a social easy run with your friends or training partners. The prescribed speed is the upper limit of what you should aim for, so be careful not to run faster than the prescribed target speed. Workout Duration: 1 hour 10 minutes Keep average pace slower than: 06:23 min/km, Target Speed: 9.4 km/h, Heart Rate: bpm, Effort/10: 5 (Comfortable Total Time: 01:10 Total Distance: 11 km

31 Training Block: Week Thursday The purpose of the Aerobic Swim is to develop your base fitness. The key to achieving this is repetition of steady and hard efforts interspersed with easier recovery segments. Since open water swimming requires a non-stop effort we are trying to develop an ability to swim continuously without stopping to rest. Learning to recover without having to stop is a valuable open water skill. For this reason it is important to perform main set 2 without stopping. 100m mix up the strokes - your choice. Keep the effort light and the strokes long and smooth Effort: 3 (Very Easy) Full recovery after warm u 2 x 100m (kicking with a board), Start easy and build up to a hard effort for each re Effort: 9 - very hard Recovery: 45 seconds res 750m continuous freestyle as 6 rounds of (75m hard / 25m firm / 25m easy (non-stop) Target Time /100m: 01:53, Effort: 7 (Comfortably Hard There should be a definite change of pace 200m mixed strokes - eas Total Distance: 1250m Today we will use the appropriate zones to practice producing high power when the legs are tired. Start set 1 with high power and high cadence, and finish the rep off with a sprint to the finish. Recover fully between reps and sets. For set 2, the legs should be really fatigued at this point, and it presents us with an opportunity to develop fatigue resistance. Hang tough through the big gear work and persevere to the end. The rewards will be waiting for you at your next race! 10 minutes, building up to a moderate effor Main Set 1 (Break-away simulation): Start off with a sprint to initiate a breakaway: second Target Power (W): +401, Cadence: 100+ rpm, Sprint Effor Once you have broken away from the "peloton", continue with 04:20 minutes of hard ridin Target Power (W): , Cadence: rpm, Heart Rate: bpm, Effort /10: 8.5 (Very Hard Recover with 2 minutes of easy spinning between rep Complete this set 5 times Main Set 2 (Big gear Hill repeats): 3 x 06:00 minute Target Power (W): , Cadence: 80 rpm, Heart Rate: bpm, Effort /10: 8 (Hard Recover with 2 minutes of easy spinning between rep

32 5 minutes of easy spinning Total Time: 01:12 Friday This workout is the one which will keep you on an upward trajectory with your running speed. Resist the urge to unleash your running prowess on the first few repetition of set 1. The most important component of this workout is getting to the end of Set 2! Set 1 is to tire you out, Set 2 is where the racing stamina is built. For this reason you should control yourself in set 1. If your fatigue resistance is not great, you may struggle to hold the prescribed pace for set 2. In this case, or in the case where you ran too hard in set 1, simply run as well as you can. Finish the workout, even if you are off the pace. 1000m of easy jogging Then do 5 rep(s) of 50m strides building speed up to km/h, Effort/10: 9+ (Sprint) Full recovery between strides 5 reps of 1000m Target Interval Time: 04:29-04:37/1000m, Target Pace: 04:28-04:37 min/km Target Speed: km/h, Heart Rate: bpm, Effort/10: 8.5 (Very Hard) Recovery: 100m walk, 100m jog 3 reps of 1800m Target Interval Time: 08:25-08:41/1800m, Target Pace: 04:40-04:49 min/km Target Speed: km/h, Heart Rate: bpm, Effort/10: 8.5 (Very Hard) Recovery: 2 minutes standing rest between reps 1000m of jogging/walking Total Distance: 12.9 km