• Week 1
    Print Week

    • Day 106

    SWIM
    • Time: 1h 30m
    • Long day
    • wu: 200swim, 200kick, 200pull, 200swim
    • main: 1900 ladder. Do a set of 300, then 275, 250, etc…until 25
    • 10 x 100 (descend 1-5, 6-10)
    • cd: 4 x 50, each slower than last
    Comments and Definitions

    These are the longest sessions you'll do in prep for the race. Recovery week coming up….

    Day 107

    BIKE
    • Time: 1h 30m
    • 90 at RPE 3. Again, practice food and hydration timing that you plan to use during race.
    Comments and Definitions

    Swim/Bike session together. The goal is to swim fairly hard then an easy cruise on the bike while practicing transition. Lake swim is best but you can setup a transition area in your trunk and run out of the pool just as easily. Just like race day, remember to buckle your helmet before doing anything else--no finish times if you get DQ'd.

    RUN
    • Time: 45m
    • 45minutes at RPE 2. Do in morning or late, but not within several hours of swim/bike work.
    SWIM
    • Time: 30m
    • Continuous 30 minutes at RPE 4, open water if possible.

    Day 108

    RUN
    • Time: 1h 20m
    • 80 minutes wth strides at RPE 3-4

    Day 109

    BIKE
    • Time: 2h 00m
    • 120 minutes spinning at RPE 3.

    Day 110

    RUN
    • Time: 3h 00m
    • 180 minutes long run at RPE 3-4
    SWIM
    • Time: 1h 00m
    • Race-specific
    • wu: 6 x 75, last 25 in each is backstroke.
    • main: 3 x 700, 1 is RPE 3, 2 is RPE4, 3 is RPE 5
    • cd: 150 easy

    Day 111

    Day 112

    BIKE
    • Time: 6h 00m
    • This will be your last check of long bike nutrition. Use anything new learned today to put towards your race day plans.
    • 6 hours at RPE 3-5
    RUN
    • Time: 25m
    • 25minutes at RPE 3