• Week 1
    Print Week

    • Day 113

    RUN
    • Time: 35m
    • Distance: 4.50 miles
    • WU: 10'
    • MS: 6x90" at 10k race effort - RI: 1'.
    • CD: 10'

    Day 114

    BIKE
    • Time: 1h 00m
    • Distance: 18.00 miles
    • After warm-up do 4x90 seconds Zone 4 effort with 3-minute recoveries. Finish with a very easy cool down and stretch.
    SWIM
    • Time: 30m
    • Distance: 1800.00 yards
    • WU: 300 & 6x50 on 10" rest.
    • MS: 10x100 on 20" rest.
    • CD: 200

    Day 115

    RUN
    • Time: 30m
    • Distance: 4.00 miles
    • WU: 10'
    • MS: 4x90" at 10k race effort - RI: 1'.
    • CD: 10'

    Day 116

    BIKE
    • Time: 30m
    • Distance: 10.00 miles
    • After warm-up do 4x90 seconds at Zone 4 effort (3-minute recoveries). Finish with a very easy cool down and stretch.
    SWIM
    • Time: 30m
    • Distance: 1600.00 yards
    • WU: 300 & 6x50 on 10" rest.
    • MS: 8x100 on 20" rest.
    • CD: 200

    Day 117

    BIKE
      Comments and Definitions

      Off Day: Actively focus on recovery today: 1) Stay off of legs all you can, 2) watch nutrition closely (healthy carbs, lean protein, and good fats), 3) stretch, and 4) drink plenty of fluids. Other common recovery aids include massage, napping, elevating legs, floating in water, and listening to music. Get checked in - get your numbers on your bike, helmet, race belt, get your race bags set up - etc.

      SWIM
        RUN

          Day 118

          BIKE
          • Time: 15m
          • BIKE (if available) 15 minutes easy spin, check gears.
          Comments and Definitions

          -All sports to be completed by 12 noon. -Keep off your feet as much as possible rest of the day, begin dinner no later than 6 PM. -Taper off water & switch to mostly sport drinks in morning, no soda.

          RUN
          • Time: 15m
          • RUN: 15 min jog Zone 1.
          SWIM
          • Time: 15m
          • SWIM: 15 minutes easy freestyle/back/breast mix, check out swim line you'll take on race day, check out sun position & landmarks to use for sighting.

          Day 119

          BIKE
            Comments and Definitions

            Ironman - Priority: A

            SWIM
              RUN