• Week 1
    Print Week

    • Day 120

    Day 121

    BIKE
    • Time: 1h 30m
    • With hills. Solid effort ranging from RPE 3 to RPE 7
    SWIM
    • Time: 1h 00m
    • Race-specific
    • wu: 2 x 150, swim, back
    • main: 3 x 750, 1 is RPE 3, 2 is RPE9 for first 100 then RPE5, 3 is RPE 5
    • cd: 2 x 125 easy

    Day 122

    BIKE
    • Time: 30m
    • In full aero position. RPE 3
    SWIM
    • Time: 30m
    • Speed day
    • wu: 3 x 200 - swim, kick, pull
    • main: 16 x 50 odds RPE 4, evens RPE 8-9
    • cd: 150 easy

    Day 123

    BIKE
    • Time: 30m
    Comments and Definitions

    Brick: Short bike and long run. Use race uniform if possible. The high intensity bike spinning will twist up your stomach a bit and provide a good test for nutrition and hydration in the run.

    RUN
    • Time: 2h 00m
    • RPE 3 using race nutrition/hydration plan.

    Day 124

    Day 125

    BIKE
    • Time: 3h 00m
    • Keep RPE 3-4. Ride on race terrain if possible, use race clothes if possible. Use race equipment.
    RUN
    • Time: 20m
    • Recovery run at RPE 2.

    Day 126