• Week 1
    Print Week

    • Day 106

    BIKE
    • Time: 1h 15m
    • 75 minutes. Find hills, keep RPE 3-4 in flats, higher when climbing, include out of saddle and focus on constant pedaling even on downhills.
    Comments and Definitions

    This weeks focus is the bike with both intense sessions spent in the saddle. Run and swim sessions are at a minimum.

    SWIM
    • Time: 30m
    • Race-specific
    • wu: 2 x 75, last 25 in each is backstroke.
    • main: 2 x 600, first at RPE 4, second at RPE 8
    • cd: 150 easy

    Day 107

    BIKE
    • Time: 1h 00m
    • 60 minutes at RPE 4 on trainer or road. Try to maintain aero posture during entire 60 minutes. Take your tools along and stop for adjustments as necessary to keep comfortable position without sacrificing power. You'll find that this position will vary as your flexibility and strength changes. Keep notes in your log of adjustments fur reference.
    • We'll do this again at the end of the week to test positioning.

    Day 108

    BIKE
    • Time: 1h 00m
    • 60 minutes with long tempo work
    • wu: 10 minutes RPE 3 working to 4 by end.
    • main: 40 minutes at RPE 5-6 steady mix of aero and non.
    • cd: 10 minutes at RPE 2-3.

    Day 109

    Day 110

    RUN
    • Time: 45m
    • 45min, steady RPE 3-4 effort. Good stretching afterwards.
    SWIM
    • Time: 30m
    • 400, 4 x 100, 200, 2 x 100, 100
    • long are at RPE 3, 100s are at RPE 7

    Day 111

    BIKE
    • Time: 45m
    • Long bike, if using aero bars , try to get settled in and maintain aero position throughout ride. If you can't maintain same power/speed as non-aero position, make mental notes of further adjustments to make post-ride.
    RUN
    • Time: 30m
    • 30 minute post ride recovery run at RPE 2.

    Day 112

    BIKE
    • Time: 3h 00m
    • 3h long bike, easy pace. In and out of aero position. Try out fuel/hydration that you plan to use during races.