• Week 1
    Print Week

    • Day 71

    BIKE
    • Time: 1h 40m
    • Big Gear
    • 100
    • WU: 15'
    • MS: 12 x 1' - (30" fast, 30" sprint) 3-5' FULL recovery. Start out sitting and pedal very hard getting up to race speed, once you hit 30', STAND UP and REALLY push hard on the sprint for another 30'. This will hurt. A lot. It's supposed too!
    • CD: 15'

    Day 72

    RUN
    • Time: 30m
    • Run Speed
    • Speed/Efficiency
    • 30
    • 20' run with 6x30" strides. These are best if done on a slight downhill on a dirt path. Warm up for at least 10' before the first stride. For your recovery, you can walk back to the starting point. Strides are quick bursts that are as fast as 5k pace. You are looking to get in about 45 left foot strikes per 26-28". Stretch when done and add in Core 1, 2 or 3.
    SWIM
    • Time: 50m
    • Distance: 2200.00 yards
    • Pacing
    • Speed
    • 50
    • 2200
    • WU: 300 w/drills.
    • MS: 20x50 Z4, on 20" rest. Then 10x50 sprint first 25, easy 25 on 15" rest. Then 300 Z3.
    • CD: 100.

    Day 73

    BIKE
    • Time: 30m
    • Bike Base
    • Endurance
    • 30
    • Ride on a flat course. Keep HR in Zone 1-2.

    Day 74

    RUN
    • Time: 45m
    • Run Pacing
    • Pace
    • 45
    • WU: 10'
    • MS: 12x400 at 10k race pace. A pacing only workout - no concern for speed. RI: 1'
    • CD: 10'
    Comments and Definitions

    Catch Up Drill - Push off the wall with both arms extended in front of you touching each other. Start with the right arm and take a full stroke, coming to rest in the forward position, before the left arm starts its pull. Repeat this all the way to the other side of the pool. Keep a strong kick going and focus on the pull portion of the stroke. Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.

    SWIM
    • Time: 45m
    • Distance: 2300.00 yards
    • Speed
    • 45
    • 2300
    • WU: 300 & then 4x50 catch up stroke on 20"rest.
    • MS: 8x50, 4x100, 2x200, all on 20" rest. Hold T-Pace - 5". Then 4x100 kick, on 15" rest.
    • CD: 200

    Day 75

    BIKE
      Comments and Definitions

      Off Day!

      SWIM
        RUN

          Day 76

          SWIM
          • Time: 1h 00m
          • Distance: 2800.00 yards
          • Form Swim
          • Speed/Test set
          • 60
          • 2800
          • WU: 500. Make sure 200 of the wu is drills.
          • MS: 8 x 100 on 2:00. Hold race pace +5". Next set is 8 x 50 on :55. Hold race pace -2-3". Then swim 100 easy. Now you are going to swim 4 x 200 on 10" rest. Add up the 200 times, and this should be close to what you can swim for an 800.
          • CD: 200

          Day 77

          BIKE
          • Time: 45m
          • Strength
          • Race Specific Prep Brick
          • 45
          • After 15' wu, ride a rolling course, sprint the uphills and on the flat section go into your race pace effort. Go right into the run brick.
          RUN
          • Time: 25m
          • Strength
          • Race Day Specific
          • 25
          • Off the bike, start out easy - get your bearings and pick up the pace gradually. After 10' you should be at race pace - remember to hydrate and run even paced. Try to run race pace for at least 10-12 minutes.