• Week 1
    Print Week

    • Day 120

    RUN
    • Time: 1h 00m
    • 60minutes, 45minutes at RPE 3, 15minutes at RPE 7
    Comments and Definitions

    Welcome to tapering! We'll slowly reduce hours over the next 3 weeks, while keeping the sword sharp for race day. This is a good week to begin making your specific race day plans. The whole day goes on 1 piece of paper. Schedule, pacing, equipment, race food, pre-race food, and other logistics are all part of your execution plan.

    Day 121

    BIKE
    • Time: 2h 00m
    • 120 minutes with hills. Solid effort ranging from RPE 3 to RPE 7.
    SWIM
    • Time: 1h 00m
    • Race-specific
    • wu: 2 x 250, free, 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: 1h 30m
    • 90 minutes 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: 1h 00m
    • 60 minutes at RPE 4-5
    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 further testing for nutrition and hydration in the run.

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

    Day 124

    Day 125

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

    Day 126