• Week 1
    Print Week

    • Day 29

    SWIM
    • Time: 1h 00m
    • Race-specific
    • wu: 6 x 50, odd swim, even kick.
    • main: 3 x 600, 1 is RPE 3, 2 is RPE 9 for first 100 then RPE5, 3 is RPE 5
    • cd: 200 easy
    Comments and Definitions

    We're going to increase the intensity a bit after having some rest last week. This period also begins our focus towards more specific race goals like combining two sports in a single workout.

    Day 30

    BIKE
    • Time: 1h 00m
    • 60 minutes : 35 minutes at RPE3, then tempo of 4 x (6t,2e). Keep 6t at RPE 5-6 which is under lactate threshold.
    Comments and Definitions

    Brick Day.

    RUN
    • Time: 30m
    • 30 minutes at RPE 3

    Day 31

    RUN
    • Time: 1h 00m
    • 60 minutes tempo
    • wu: 15minutes, rPE 3
    • main: 6 x (3t, 2r) 3t at RPE 7-8, 2r at RPE 2
    • cd: 15 RPE 2-3

    Day 32

    SWIM
    • Time: 30m
    • Speed day
    • wu: 250 continuous.
    • main: 8 x 100 hard, then 2x 75 all out. (100s at T pace, 75s at Tpace -5seconds)
    • cd: 150 easy

    Day 33

    Day 34

    BIKE
    • Time: 1h 20m
    • Steady effort at RPE 3
    Comments and Definitions

    Swim-Bike brick

    SWIM
    • Time: 40m
    • 40 minutes: 10 minutes warm up, 2 minutes rest, then 30 minutes continuous at RPE 4, transitioning as soon as possible to bike

    Day 35

    BIKE
    • Time: 1h 00m
    Comments and Definitions

    Great transition practice today! The Columbus triathlon club did these great R-B-R workouts called Hicks, or Hilly Bricks. The run was performed on a long hill with a flat bike. You can also do this with a bike trainer. Do a complete transition each time. 6 x (R 4:00, B: 10:00, R 4:00 ) Be careful of run intensities…at only 4 minutes each it seems easy to do them fast, but 6 reps is a lot. Keep all efforts at RPE 3-4. Up the effort the last 2 if you've got anything left...

    RUN
    • Time: 50m