Training for the Week of the 15th

Going to be a busy week for me.  I have decided to get my advanced scuba diving certification, so I have three dives this week (Wednesday, Saturday and Sunday).  Why I chose October over, say, July or August, I don't know.  Anways, the goal for this week is still 7 hours.  Since I had a light week last week, the workouts will remain the same, the hours will be adjusted. Monday:  OFF Tuesday: Power workouts: 1 to 1.25 hours at high intensity (HR Zone high 4 to 5). 

• Workout #1:  Hill Sprints.  12 sprints at 10 seconds each with 5 minute recovery between sprints.  This is to be done on the road, however I will be on a trail so I will just sprint up every hill I come too.  Sprints are done by standing on pedals.  Take 5 seconds to build up speed as you approach the hill. 

• Workout #2 (if time permits):  Jumps.  5 sets of 5 jumps with each jump lasting 15 seconds.  Standing during jump and use TT cadence.  1 minute recovery between jumps and 5 minute recovery between sets.

Wednesday: SCUBA Dive #1 - Night Dive Thursday:  Muscular Endurance Workouts:  1.5 hours at medium intensity (HR Zone 4 to low 5). 

• Workout #1:  Hill Cruise Intervals.  Done on the road or trail.  5 intervals at 10 minutes long  HR Zone 4 with TT cadence.  Do on a 2% to 4% grade hill. Do a 3 minute recover between intervals.  Make sure you have a solid warm-up.

• Workout #2: Shifting Intervals.  3 intervals 10 minutes long with 2 minute recovery between intervals.  Best done on the road since you want a flat terrain.  During the interval, ride in a low gear for 60 seconds at HR Zone 4, then shift to a higher gear for 30 seconds at HR Zone 5. Repeat this pattern for the entire interval.   

Friday:   OFF, however I may need to move Saturdays workout out to Friday.  Depends on weather and how the rest of my week went.  Saturday:  - SCUBA Dive #2 - Deep Dive and Search and Rescue.  Will be TOUGH to get this workout in.  Here's the focus for the day:  Anaerobic Endurance Workouts: 2 hours at High intensity (HR Zone 5). 

• Workout #1: Pyramid Intervals.  1-2-3-4-5-4-3-2-1 minutes long.  The recovery is equal to your duration.  Example, the first interval is 1 minute long with a 1 minute recovery.  Then a 2 minute interval with 2 minute recovery....so forth...  Done on the road or trail.

•  Workout #2:  Lactate Tolerance Reps.  Do on an indoor trainer or on/off road to prepare for fast starts.  Find a slight uphill grade (1%-2%) or into the wind.  Do 5 sets with each set containing 4 reps of 30 seconds long.  Recovery is half the duration, or in this workout, 15 seconds.  Do a 5 minute recovery between sets.  Each rep is high cadence and high power.  This is training for fast starts. 

Sunday:  SCUBA Dive #3 - Navigation and Multi-Level.  Again, VERY hard to get this workout in.  Here's the focus - Endurance Ride.  2.5-3 hour ride in HR Zone high 3 to low 4. A portion of this ride can be used as a recovery ride.