- Time: 1h 30m
- 90 at RPE 3. Again, practice food and hydration timing that you plan to use during race.
- Time: 45m
- 45minutes at RPE 2. Do in morning or late, but not within several hours of swim/bike work.
- Time: 30m
- Continuous 30 minutes at RPE 4, open water if possible.
- Time: 1h 20m
- 80 minutes wth strides at RPE 3-4
- Time: 2h 00m
- 120 minutes spinning at RPE 3.
- Time: 3h 00m
- 180 minutes long run at RPE 3-4
- 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
- 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
- Time: 25m
- 25minutes at RPE 3
Day 106
Day 107
![](/img/tot02.png)
BIKE
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.
![](/img/tot03.png)
RUN
![](/img/tot01.png)
SWIM
Day 108
![](/img/tot03.png)
RUN
Day 109
![](/img/tot02.png)
BIKE
Day 110
![](/img/tot03.png)
RUN
![](/img/tot01.png)
SWIM
Day 111
Day 112
![](/img/tot02.png)
BIKE
![](/img/tot03.png)
RUN
These are the longest sessions you'll do in prep for the race. Recovery week coming up….