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Ruley Basic Busso

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The long road to Ironnman WA is paved with sweat, but at least now you can have some direction with Ruley's Transitions Ten Week Program. Get moving!!

and so it begins…

I’m actually going to place(read sneak) an extra weekend of preparation in here before the 10 weeks really begin. For those that are not quite where they should be think of this as reminding the body a little bit about what it is going to have to do before stuff gets real. For everyone else just get on and Now we all have different things going on in our lives and some are going to have to have more than others, some have kids, some don’t, some are single, some have multiple wives, some have one or none.

Before I go any further and make it like a Dr Seuss book I’ll stop there. I am however making the assumption that you have at least negotiated the morning till lunch time with your significant other for one of the days on the weekend, and that for many of you this will mean you have kids sport or other stuff Saturday morning and are training Sunday morning. If this is the other way around switch it.

This doesn’t mean you aren’t doing anything on the other day on the weekend, it just means if you are time limited you are getting up early. “That blows” I hear you say… well I’m not the one signed up for Busselton this year hahahahahaha(insert evil tone within the laugh).

For the first four weeks the swimming is on the lighter side with 3 swims.

Rides are 3x weekly with an optional easy 4th session.

Runs are 4-5x weekly, but some of them are pretty short.

Baby long run, 90 minutes on the feet of run:walk.

GPS gadget geeks: Every 2km you are going to walk 20-30 seconds and repeat this over and over for the 90 non GPS gadget geeks: Every 10 minutes you are going to walk 20-30 seconds and repeat for 90 minutes.

*For those struggling, change the ratio to 1km run and 30 seconds walk or 5 minutes of running and 30 seconds
pacing: aim at 70-75% HR, keep it at a comfortable pace you can hold conversation at. This is just about spending some time on the legs, nothing scary, getting 90 minutes in and recovering well.

Optional: post run or pm recovery swim 1500m

4x200m easy - odds pull bouy evens no toys

6x50m quick but not hard- recovery time=50m time

200m as 25m long dog paddle, 25m swim, 25m catch up 25m swim (weaker swimmers use fins)

3h30m ride not over crazy terrain

Power geeks: try and keep it between the upper end of Zone 1 and Middle of Zone 2 (Allen & Coggan method) or 50-75%FTP. If the terrain requires it you will have to go higher but try and limit it.

Within the middle of the session insert 2 blocks of 3 x 7.5minutes on the aerobars, 2.5 minutes sitting up at approx. 75% effort. The aim here is to gradually get everyone back on the aerobars and build their tolerance upon them as Busselton if you didn’t already know is ridiculously flat.

Long runs: You will notice that there are 6 long runs over the 4 week period, with some shorter long runs and some standard ones in there.

For all of these long runs over this period they will be done the same as Saturday 26th October with the run walk. This is too clock up plenty of time on the legs without a huge recovery cost, focussing more on time on the legs whilst moving forwards, and at the same time minimizing injury.

Pacing at 70-75% Max hr aiming to keep it at a conversational level.

Power geeks: try and keep it between the upper end of Zone 1 and Middle of Zone 2 (Allen & Coggan method) or 50-75%FTP. If the terrain requires it you will have to go higher but try and limit

HR guys: 60-75%of max HR

Week 1 – 3 blocks of 3x7.5 minutes on the aerobars 2.5 minutes sitting up, approx 75% effort.

Week 2 – Tranny long ride- aerobars when at the front only, no sitting in on them.

Week 3 – 3 blocks of 2x 15 minutes on the aerobars, 2 minutes recovery. 75% effort.

Week 4 - 3 blocks of 2x 15 minutes on the aerobars, 2 minutes recovery. 75% effort.

Runs off the bike: moderate pace. I use the term loosely here, some days you will feel good, some you will feel awful, use perceived exertion and judgement to gauge this one.

Recovery Swims: you have free reign here to do what you want- if the legs are tired chuck that pull bouy in. If you have some technique stuff to work on or favourite drills, place them in here. If you are brain dead then 5x300m – odds pull bouy, evens no toys.

Tuesday bike session: We will do a small amount of intensity work in here, this will build over the weeks, but don’t expect too much in the first 4 weeks. Wait till at least 15 minutes in to the session.

Week 1: 2x 5 minute best efforts, 2.5 minutes between reps

Week 2: 3x 5 minute best efforts, 2.5 minutes between reps

Week 3: 4x 5 minute best efforts, 2.5 minutes between reps

Week 4: 2x 5 minute best efforts, 2.5 minutes between reps

Warm up and cool downs stay the same. Main set gets bigger.

Warm up: 2x200m easy 15 sec rest.

200m as 25 drill, 25 swim – pick 2 different drills

6x 25m hard, 25m easy, 15 sec rec

week 1 : 6x (100m hard, 100m easy, 15 sec rec)

week 2: 8x(100m hard, 100m easy, 15 secs rec)

week3: 16 x 100m hard, 15 secs rec

Cool down : 200m easy swim with fins, 200m kick easy with fins

Easy Bike and Runs: 70% or lower as possible.

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Good luck and have fun. 

*All training is undertaken at your own risk. Training program is indicative only an assumes a base level of fitness. Please consult your doctor before embarking on any training programe.

©2015 Transitions. 

 

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