• Week 1
    Print Week

    • Day 106

    BIKE
    • Time: 1h 00m
    • Start out at a very easy gearing, over 20' gradually increase the resistance to a medium level. Maintain medium resistance for 20' spinning smoothly. Then gradually work back to the easy gear you started with over the last 20' minutes. Purpose is to loosen legs after long run or ride from day before.
    Strength
    • Time: 40m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      Leg Press
      2
      12
      12
    • BACK
      Seated row
      2
      12
      12
    • BACK
      Bent-Arm Pulldown
      2
      12
      12
    • LEGS
      Step Ups
      2
      12
      12
    • LEGS
      Hamstring curl
      2
      12
      12
    • CORE
      Core #1
      0
      0
      0
    • CORE
      Core #2
      0
      0
      0

    Day 107

    RUN
    • Time: 55m
    • WU: Run 10' warm up to your favorite 2-3' minute hill.
    • MS: Workout is 10x2' hard - should be at LT at around 2' then jog down easy. Its ok to walk a little bit to get your breath back.
    • CD: Cool down is 5' easy.
    SWIM
    • Time: 1h 00m
    • Distance: 2600.00 yards
    • MS: 4x200 no warm up on 45" rest.
    • Then 500 at race pace. Rest 1'
    • Then 6x200 at race pace with 30" rest.
    • CD: 100

    Day 108

    BIKE
    • Time: 1h 40m
    • WU: 20'
    • MS: Then 5x1' spin @ 100 rpms - 1' easy in between
    • Breakthrough: Tempo intervals. On road or trainer. Do 6x8 minutes in the Zone 5 (3 minute recoveries). Relax! Smooth pedaling. 88-92 rpm. Aero position all the way.
    • CD: 5'
    Strength
    • Time: 40m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      Leg Press
      2
      12
      12
    • BACK
      Seated row
      2
      12
      12
    • BACK
      Bent-Arm Pulldown
      2
      12
      12
    • LEGS
      Step Ups
      2
      12
      12
    • LEGS
      Hamstring curl
      2
      12
      12
    • CORE
      Core #1
      1
      0
      0
    • CORE
      Core #2
      1
      0
      0

    Day 109

    RUN
    • Time: 3h 00m
    • RUN#1
    • WU: 20'
    • MS: Then 2x30' at Zone2 - mid to high Zone2 - 5' Zone1 in between.
    • Then 2x12 at Zone3 - 5' Zone1 in between again.
    • Then 10' at Zone4
    • CD: 6' cool down.
    • RUN #2
    • 2nd run of the day - 40' very easy!
    Comments and Definitions

    Kick (Regular) - Kickboard Kick or Kick on Back with hands over head, fingers locked. '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.

    SWIM
    • Time: 1h 00m
    • Distance: 2900.00 yards
    • WU: 300
    • MS: Then 4x200 pull with 30" rest.
    • Then 8x100 with 15" rest.
    • 200 kick.
    • 6x100 on 10" rest.
    • CD: 200

    Day 110

    BIKE
      Comments and Definitions

      Off Day!

      SWIM
        RUN

          Day 111

          BIKE
          • Time: 6h 45m
          • (6-7.5 hours) 100-112 miles. First 30 miles are easy Zone 1 - then try to ride the next 70-82 miles at Zone 2 while keeping cadence in 85-92 range and eating and fueling properly. From miles 82 to 112 ride strong - keep nutrition rolling, stay aero, and work on spinning - no grinding!
          RUN
          • Time: 30m
          • RUN BRICK:
          • Run off the bike - nice and aerobic!
          SWIM
          • Time: 1h 15m
          • Distance: 3800.00 yards
          • WU: 300 & 6x50 on 10" rest.
          • MS: 30x100
          • -10 on 40" rest
          • -10 on 30" rest
          • -10 on 20" rest
          • CD: 200

          Day 112

          BIKE
          • Time: 2h 20m
          • 20 minute warm up and then 2 hour ride at Zone 2.
          RUN
          • Time: 30m
          • RUN BRICK
          • Run off the bike - nice and aerobic