- Time: 30m
- Recovery
- Very Easy
- 30
- Easy spin for in small chain ring.
- Time: 20m
- Run Base
- Endurance
- 20
- Run on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.
- Time: 20m
- Bike Base
- Endurance
- 20
- Ride on a flat course. Keep HR in Zone 1-2.
- Race Day
- 75
- Warm up for 10' before the race, make sure your bike is shifting properly and nothing is loose or rattling. Check tire pressure and set your bike in the right gear for the start of the race. Take the first few miles out easy, and ease into the ride. Remember to eat/drink during the ride.
- Race Day
- 40
- Warm up for 10'-15' before the race and do 3-4 quick pick ups - stay loose and calm. Go over your race day plan in your head. Feel strong and confident. After the race get a 10' cool down.
Day 78
Day 79
![](/img/tot02.png)
BIKE
Day 80
![](/img/tot03.png)
RUN
Day 81
![](/img/tot02.png)
BIKE
Comments and Definitions
Off Day!
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
Day 82
![](/img/tot02.png)
BIKE
Day 83
![](/img/tot02.png)
BIKE
Comments and Definitions
Off Day!
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
Day 84
![](/img/tot02.png)
BIKE
![](/img/tot03.png)
RUN
Off Day!