• Week 1
    Print Week

    • Day 134

    BIKE
    • Time: 30m
    • 3 x 10 minutes, start each slow, build up to race pace on each.
    Comments and Definitions

    A quick run through of all 3 sports today. Welcome to race week! Congrats on getting this far after many weeks of long hours. You've practiced nutrition, done the long sessions, have this taper plan for the week, and know the race course. Follow your own plan and not what you see others doing. Much more harm than good can be done this week by training too long, not sleeping enough, experimenting with food and race equipment, and chasing the pack during the first 40miles on the bike. Feel free to mail me with how you did and how the plan worked for you. Good luck and race strong!! Scott

    RUN
    • Time: 30m
    • 3 x 10 minutes, start each slow, build up to race pace on each.
    SWIM
    • Time: 20m
    • 4 x 5 minutes, start each fast, level out pace on each

    Day 135

    BIKE
    • Time: 20m
    • Warm up 5 minutes, 5 x 2 minute fast!, cool down 5 minutes
    RUN
    • Time: 15m
    • Warm up 5 minutes, 5 x 1 minute fast!, cool down 5 minutes
    SWIM
    • Time: 15m
    • Warm up 5 minutes, 6 x 50 fast!, cool down 5 minutes

    Day 136

    SWIM
    • Time: 30m
    • 30 minutes continuous easy swimming on the race course if possible, RPE 2-3

    Day 137

    BIKE
    • Time: 1h 00m
    • Warm up 10 minutes, 30minues cruise at race pace, cool down.
    RUN
    • Time: 30m
    • Warm up 5 minutes, 15 minutes cruise at slightly faster than race pace, cool down.

    Day 138

    Day 139

    BIKE
    • Time: 20m
    • 20 minutes easy continuous. clean and lube bike.
    RUN
    • Time: 10m
    • 10 minutes easy continuous
    SWIM
    • Time: 10m
    • 10 minutes easy continuous

    Day 140