Week 1
Print Week

Day 22

BIKE

Time: 1h 25m

Bike ME
Muscular Endurance
85
15' wu. 5x3' w/ 1' RI - you are going to do this set 2x w/ 15' of Z 1-2 riding in between sets.
SET 1:
#1 End at low Zn 3
#2 End at middle Zn 3
#3 End at upper Zn 3
#4 End at lower Zn 4
#5 Build to Zn 4 in first 45s and hold.
SET 2:
#1 End at middle Zn 3
#2 End at upper Zn 3
#3 End at lower Zn 4
#4 End at upper Zn 4
#5 Build to Zn 5a in first 45s and hold.
15' cd.

Strength

Time: 1h 15m

Exercise
Sets
Min reps
Max reps
LEGS
2 Leg Squats
3
20
25
BACK
Bent-Arm Pulldown
3
20
25
LEGS
Leg Press
3
20
25
BACK
Seated row
3
20
25
LEGS
Leg Extensions
3
20
25
LEGS
Hamstring curl
3
20
25
CORE
Core #3
2
0
0

Day 23

RUN

Time: 45m

Run Base
Endurance
45
Run on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.

Day 24

BIKE

Time: 1h 00m

Bike Base
Endurance
60
Ride on a flat course. Keep HR in Zone 1-2.

Strength

Time: 1h 15m

Exercise
Sets
Min reps
Max reps
LEGS
2 Leg Squats
3
20
25
BACK
Bent-Arm Pulldown
3
20
25
LEGS
Leg Press
3
20
25
BACK
Seated row
3
20
25
LEGS
Leg Extensions
3
20
25
LEGS
Hamstring curl
3
20
25
CORE
Core #3
2
0
0

Day 25

RUN

Time: 52m

Raise LT
Race Specific
WU: 10'
MS: 4x5' at LT w/3' recovery.
CD: 10'

Day 26

BIKE

Comments and Definitions

Off Day!

SWIM

RUN

Day 27

BIKE

Time: 1h 15m

Bike Strength
Strength
75
75' ride on a hilly course. Push the uphills and recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.

RUN

Time: 1h 15m

Run BEFORE Bike BRICK
Endurance
75
Run on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.

Day 28

BIKE

Time: 45m

Bike Base
Endurance
45
Ride on a flat course. Keep HR in Zone 1-2.