- Time: 1h 00m
- Big Gear
- Power
- 60
- Start in big ring, easiest gear. Spend 3' in each gear gradually working your way to hardest gear (total 27'). Leaving it in big ring, hardest gear, do 10 x (30" grind, 30" all out, 30" grind, 30" stand). Do 5' grind in big ring, hardest gear. Gradually work your back to your easiest gear by 1' for cool-down. Grind means sitting back on saddle, turning pedals over, not worrying about cadence.
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS2 Leg Squats31520
- BACKBent-Arm Pulldown31520
- LEGSLeg Press31520
- BACKSeated row31520
- LEGSLeg Extensions31520
- LEGSHamstring curl31520
- Time: 15m
- Run Speed
- Speed/Efficiency
- 15
- 15' run with 4x30" 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.
- Time: 40m
- Distance: 2000.00 yards
- Pacing
- LT
- 40
- 2000
- WU: 400 swim then 6x50 on 15" rest.
- MS: 10x100 @T-pace +3". Your rest is 15".
- CD: 300 easy.
- Time: 1h 15m
- Bike Base
- Endurance
- 75
- Ride on a flat course, just spinning easy. Keep HR in Zone 1-2, no higher than mid Z2.
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS31520
- BACK31520
- LEGS31520
- BACK31520
- LEGS31520
- LEGS31520
- Time: 1h 00m
- Run Base
- Endurance
- 60
- Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2. Think about running like Kenyan - smooth and efficient! Stretch when done and add in Core 1, 2 or 3.
- Time: 30m
- Distance: 1800.00 yards
- Form
- 30
- 1800
- WU: 300 easy. Then 'swim golf' = 6 x 50 on 15" rest & count strokes. What combination of time and strokes gives you the lowest 'score?' (Ex: 43 strokes + 45" = 88).
- MS: Swim a moderate effort using the same stroke count in WU set. 8 x 100 (10") moderate. 4 x 50 kick (20") moderate.
- CD: 200 easy alternating 50 pull, 50 swim.
- Time: 1h 05m
- Bike Hill Repeats
- Strength
- 65
- WU: 15'
- MS: Then 8x2' up a hill at 65-70 RPMS. Recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.
- CD: 15'
- Time: 45m
- Distance: 1100.00 yards
- Form Swim
- Easy
- 45
- 1100
- WU: Swim 4 laps (200 yds) warm up.
- MS: The next set will be 10 x 50 on 30" rest. This means 50 yards sprint, 10x, each time with 30 seconds rest when you finish. Then swim 200 yards of drills (mix it up) and then swim 4x 25 yards fast with 15" rest.
- CD: Then swim 100 yards easy cool down.
- Time: 45m
- Recovery
- Very Easy
- 45
- Easy spin for in small chain ring. No HRM, but keep the effort very easy.
- Time: 35m
- Speed
- Strength
- 35
- WU: 10' includes 4x20" strides.
- MS: Then 20' tempo run at LT or 5k could be substituted.
- CD: 10' Stretch when done and add in Core 1, 2 or 3.
Day 1
Day 2
T-Pace = swim test time / the number of 100 you swam. If you swam 20:00 for 1,000 yards, then your T-Pace would equal 20:00/10 for a T-Pace of 2:00 per 100. Use your T-pace from prior testing. If you have no T-pace on record, go back to where you have swam a 500 or 1000 continuous time trial and use those numbers for now.
Day 3
Day 4
Kenyan Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands. Pull Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats. Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.
Day 5
Day 6
Day 7