• Week 1
    Print Week

    • Day 113

    BIKE
    • Time: 1h 00m
    • Recovery
    • Very Easy
    • 60
    • Easy spin for 60' in small chain ring (or middle ring if you have a triple crankset.) Zone 1 to upper 2 only.
    RUN
    • Time: 15m
    • Run Base
    • Endurance
    • 15
    • Run 15' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running with relaxed arms, face, neck, shoulders, hands, and high knees. Stretch when done and add in Core 1, 2 or 3.

    Day 114

    BIKE
    • Time: 1h 20m
    • Endurance
    • Form
    • 80
    • WU: 10 min Z1 spin.
    • MS: Z2 aero position, 80 + rpms. Keep hips from wobbling and bike from leaving a straight line down the road. Push/pull gears all around the pedal stroke.
    • CD: 10'
    Comments and Definitions

    Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.

    SWIM
    • Time: 1h 30m
    • Distance: 4000.00 yards
    • Pacing
    • Endurance
    • 90
    • 4000
    • WU: 200-easy. 4 x 50 moderate free w/15 sec. rest between.
    • MS: 30 x 100 steady-cruise Ironman pace, w/15 sec. rest.
    • 300 kick
    • CD: 300 easy

    Day 115

    RUN
    • Time: 1h 00m
    • Run Base - KEY WORKOUT
    • Endurance
    • 60
    • Run 60' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running with relaxed arms, face, neck, shoulders, and hands. Stretch when done and add in Core 1, 2 or 3.
    Strength
    • Time: 45m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      2 Leg Squats
      3
      15
      20
    • BACK
      Bent-Arm Pulldown
      3
      15
      20
    • LEGS
      Leg Press
      3
      15
      20
    • BACK
      Seated row
      3
      15
      20
    • LEGS
      Leg Extensions
      3
      15
      20
    • LEGS
      Hamstring curl
      3
      15
      20
    • CORE
      Core #2
      2
      0
      0

    Day 116

    BIKE
    • Time: 30m
    • Recovery
    • Very Easy
    • 30
    • Easy spin for 30' in small chain ring (or middle ring if you have a triple crankset.) Zone 1 to upper 2 only.
    RUN
    • Time: 50m
    • Run Base
    • Endurance
    • 50
    • Run 50' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running with relaxed arms, face, neck, shoulders, and hands. Stretch when done and add in Core 1, 2 or 3.
    SWIM
    • Time: 1h 00m
    • Distance: 3100.00 yards
    • Swim Endurance
    • Form
    • 60
    • 3,100
    • WU: 300 yds of different strokes.
    • MS:
    • 5x300 Z1 (easy) - except laps 4, 8, 12 are fast. RI: 45".
    • 10x 100 on 20" rest. 25 hard, 75 cruise.
    • CD: 300

    Day 117

    BIKE
      Comments and Definitions

      Off Day!

      SWIM
        RUN

          Day 118

          RUN
          • Time: 30m
          • Run Base
          • Endurance
          • 30
          • Run 30' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running with relaxed arms, face, neck, shoulders, and hands with high knees. Stretch when done and add in Core 1, 2 or 3.
          Comments and Definitions

          Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.

          SWIM
          • Time: 1h 15m
          • Distance: 4500.00 yards
          • Swim Endurance - KEY WORKOUT
          • Form
          • 75
          • 4500
          • WU: 500 alternate stroke warmup.
          • MS:
          • 5 x 100 kick w/15 sec. rest between.
          • 10 x 200 free with 20 seconds rest between at Z1-Z2 effort level.
          • 5 x 100 kick w/15 sec. rest between.
          • 5 x 100 free all out with 30 sec. rest.
          • CD: 500 alternate stroke cooldown.

          Day 119

          BIKE
          • Time: 6h 00m
          • Mountain Ride - KEY WORKOUT
          • Strength Endurance
          • 360
          • 6 hour ride in the hills (or mtns if you have them). Let terrain and strength/endurance dictate pace and effort levels on hills. Practice steady hydration and nutrition throughout, keep stopping to a minimum (bathroom & food refills only).
          RUN
          • Time: 35m
          • Run Brick
          • Strength
          • 35
          • Warm up easy 10 minutes. Run 15' on a flat course or treadmill after bike workout. 10 minutes jog (or walking--yes, even walking). Keep HR in Zone 1-2. Stretch when done and add in Core 1, 2 or 3.