- Time: 2h 00m
- 120 minutes, hills. Find some hills if possible
- Complete stretch of legs and lower back afterwards.
- Time: 45m
- wu: 500
- main: 15 x 100, RPE 4-5, concentrate on smooth and efficient rather than all-out speed
- cd: 500
- Time: 45m
- Very easy run today, constant at RPE 2-3.
- Time: 1h 00m
- This swim should be the next workout you do after yesterday's swim. Since it's low impact, I like to do these sessions back to back to help keep technique fresh…
- Long day
- wu: 200 continuous
- main: 1 x 2500 at RPE 4 (alternate 1 x 1700)
- cd: 4 x 50, each slower than last
- Time: 1h 30m
- 90 minues easy spinning of RPE 3.
- Time: 1h 30m
- 60 minutes with strides every 10 minutes. Finish run then add 5 more 20second strides back to back before stretching. Remember, strides should be easy speed effort. Stop if your legs are feeling exhausted.
- Time: 1h 00m
- 60 minute recovery…RPE 3-5.
- Time: 2h 40m
- Try to get this ride a couple hours after breakfast in the morning. Figure out what feels good for pre-ride nutrition and hydration. Make notes in your log to refer back to later when preparing for race morning.
- 80minutes out-80 minutes back. Try to ride each leg in approximtelky the same time. Keep any pacing issues in mind for what will happen race day.
Day 29
Day 30
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BIKE
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SWIM
Day 31
![](/img/tot03.png)
RUN
![](/img/tot01.png)
SWIM
Day 32
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BIKE
![](/img/tot03.png)
RUN
Day 33
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RUN
Day 34
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BIKE
Comments and Definitions
OFF -- enjoy!
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
Day 35
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BIKE
How is your general nutrition and body composition? Think of an extra 20 pounds on your frame as doing your IM race carrying a backpack with 2 bowling balls inside. It's easy to make adjustments this early…just don't wait until a month before racing.