• Week 1
    Print Week

    • Day 29

    SWIM
    • Time: 45m
    • Speed day
    • wu: 250 alternating each 50 swim and kick
    • main: 400, 4 x 100, 300, 3 x 100, 200, 2x100
    • long intervals are RPE 4, 100s are at RPE 7-8 alternate, remove 1st 400)
    • cd: 3 x 75, each slower than last
    Comments and Definitions

    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.

    Day 30

    BIKE
    • Time: 2h 00m
    • 120 minutes, hills. Find some hills if possible
    • Complete stretch of legs and lower back afterwards.
    SWIM
    • Time: 45m
    • wu: 500
    • main: 15 x 100, RPE 4-5, concentrate on smooth and efficient rather than all-out speed
    • cd: 500

    Day 31

    RUN
    • Time: 45m
    • Very easy run today, constant at RPE 2-3.
    SWIM
    • 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

    Day 32

    BIKE
    • Time: 1h 30m
    • 90 minues easy spinning of RPE 3.
    RUN
    • 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.

    Day 33

    RUN
    • Time: 1h 00m
    • 60 minute recovery…RPE 3-5.

    Day 34

    BIKE
      Comments and Definitions

      OFF -- enjoy!

      SWIM
        RUN

          Day 35

          BIKE
          • 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.