• Week 1
    Print Week

    • Day 127

    BIKE
      SWIM
        RUN

          Day 128

          BIKE
          • Time: 45m
          • 45 minutes
          • 30min at RPE 3, 15min at RPE 7
          Comments and Definitions

          This is the first week of taper for the first A race. Lots of workouts, but low volume. With the reduced volume, watch your calorie intake as well.

          SWIM
          • Time: 30m
          • Form
          • wu: 250 continuous.
          • main: 200, 2x100, 200, 2 x 100, 200, long intervals at RPE4, short at RPE 7-8
          • cd: 150 easy

          Day 129

          BIKE
          • Time: 1h 15m
          • 60 minutes
          • 6 x (7t, 3r) 7t in high gear/low cadence RPE 6 (as in seated hill climb). 3r in small chainring, easy spinning at RPE 3.
          • cd: 15min

          Day 130

          RUN
          • Time: 40m
          • 40 minutes at RPE 3 with 6 x 20seconds strides during run.

          Day 131

          SWIM
          • Time: 1h 00m
          • 20 x 100 EBEH (25easy, 25build, 25easy, 25 hard).
          • Try extra, extra hard to think about form during the first 75 then try even harder to hold that form for the last 25--think about how you're going to hold that form on race day with hundreds of people invading your 'lane' while trying to swim hard.

          Day 132

          BIKE
          • Time: 2h 00m
          • 120 minutes at RPE 3-4.
          Comments and Definitions

          Swim-Bike Brick Setup and transition as if it were race day

          SWIM
          • Time: 45m
          • Open water if possible.
          • Continuous swim. 1st 200m at RPE 9-10, then settle into race pace. Recall any mental notes regarding your form from yesterday

          Day 133

          RUN
          • Time: 1h 15m
          • 75minutes tempo
          • wu/cd: 20 RPE3-4
          • main: 5 x (5t,2r) 5t at RPE 5 (just below lactate threshold), 2r at RPE 2