• Week 1
    Print Week

    • Day 1

    BIKE
    • Time: 45m
    • WU: 10'
    • MS: These are with your shoes clipped in, and the idea is to focus on one leg at a time.
    • 90" right leg, then 90" left leg.
    • 45" right, 45" left, vice versa 2x.
    • 30" left, 30" right increase cadence each 5" to maximum.
    • 20" right, 20" left for 2'
    • 15" right, 15" left for 1'
    • 10" right, 10" left, for 40"
    • 5"right, 5" left for 20"
    • 3-4 x 1' at max cadence, RI 1'
    • 3-4 x 15" at max cadence to spinout, RI 45"
    • CD: 10'
    RUN
    • Time: 50m
    • 50' run with 8x30" 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.
    Strength
    • Time: 20m
    • Exercise
      Sets
      Min reps
      Max reps
    • CORE
      General
      2
      10
      10
    • BICEPS
      General
      0
      0
      0

    Day 2

    BIKE
    • Time: 30m
    • Start out at a very easy gearing, over 20 minutes gradually increase the resistance to a medium level. Then gradually work back to the easy gear you started with over the last 10 minutes.
    • The purpose is to loosen your legs after long run or ride from the day before or even a recent race. If it's nice out, feel free to spin outside, but stay in small chain ring.
    Comments and Definitions

    Pull - 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.

    SWIM
    • Time: 40m
    • Distance: 2200.00 yards
    • WU: 500 easy.
    • MS: 4 x 100 free/50 kick on back, 10" rest between.
    • 4 x 100 kickboard (free/breast kick mix). 10" rest.
    • 500 pull easy, straight into 200 non-free mix.

    Day 3

    BIKE
    • Time: 1h 15m
    • WU: 20'
    • MS: You are going to ride a 10 mile flat course for time. Start out at a pace you can hold for the whole 10 miles.
    • CD: 15'
    Comments and Definitions

    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.

    RUN
    • Time: 30m
    • OPTIONAL RUN:
    • Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2.
    • Think about running like a Kenyan - smooth and efficient! Stretch when done and add in Core 1, 2 or 3.
    • This run can be 30'-90' long depending on fitness level.
    Strength
    • Time: 50m
    Comments and Definitions

    Depending on where you are in your off-season training, this is your weight training day. Use this day to also get additional 'Core Strength' exercises in for a total of 2-4 sessions per week. See Core and Strength Guidelines for more information.

    Day 4

    BIKE
    • Time: 30m
    • Start out at a very easy gearing, over 20 minutes gradually increase the resistance to a medium level. Then gradually work back to the easy gear you started with over the last 10 minutes. Purpose is to loosen your legs after a long run or ride from day before or even a recent race. If it's nice out, feel free to spin outside, but stay in the small chain ring.
    Comments and Definitions

    Sculling - moving your hand back and forth in the water, at your hips, your shoulder or over your head to keep your body balanced in the water while providing some propulsion. More specifically, this means to gently propel yourself through the water by moving your hands close to and just under your hips, using the figure-eight pattern. Basically, just easily push yourself through the water on your back.

    SWIM
    • Time: 1h 00m
    • Distance: 2000.00 yards
    • WU: 10 minutes alternating slow-fast pacing. Play with different strokes while warming up.
    • MS: 30-minute steady swim. Swim without stopping. Count your strokes on the first 25 of each 100. Are they staying constant?
    • CD: 5 minutes very easy. Choice of strokes or floating on your back and sculling.

    Day 5

    BIKE
      SWIM
        RUN

          Day 6

          BIKE
          • Time: 1h 00m
          • 1-3 hour ride on a flat course. Keep HR in Zone 1-2.
          Comments and Definitions

          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.

          SWIM
          • Time: 45m
          • Distance: 2000.00 yards
          • OPTIONAL SWIM:
          • WU: 400 swim then 6x50 on 15" rest.
          • MS: 10x100 @T-pace - 5". Your rest is 15".
          • CD: 300 easy.

          Day 7

          RUN
          • Time: 45m
          • Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2.
          • Think about running like a Kenyan - smooth and efficient! Stretch when done and add in Core 1, 2 or 3.
          • This run can be from 45'-90' long depending on your fitness level.
          Comments and Definitions

          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.

          Strength
          • Time: 50m
          Comments and Definitions

          Depending on where you are in your off-season training, this is your weight training day. Use this day to also get additional 'Core Strength' exercises in for a total of 2-4 sessions per week. See Core and Strength Guidelines for more information.