• Week 1
    Print Week

    • Day 29

    BIKE
    • Time: 45m
    • Bike Base
    • Endurance
    • 45
    • Ride on a flat course, just spinning easy. Keep HR in Zone 1-2, no higher than mid Z2.
    Strength
    • Time: 1h 15m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      2 Leg Squats
      2
      40
      60
    • BACK
      Seated row
      2
      40
      60
    • LEGS
      Leg Press
      2
      40
      60
    • BACK
      Bent-Arm Pulldown
      2
      40
      60
    • LEGS
      Leg Extensions
      2
      40
      60
    • CORE
      Core #1
      1
      0
      0
    • CORE
      Core #2
      1
      0
      0

    Day 30

    RUN
    • Time: 1h 15m
    • Strength
    • 800s
    • 75
    • WU: 10'
    • MS: You are going to run 12x 800 at a Z3 effort-with the active rest (easy jogging) being the same time as it took you to run the 800. For example if it takes you 3:45 to run the 800, then 3:45 is your recovery time.
    • CD: 10'
    Comments and Definitions

    Pull Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats.

    SWIM
    • Time: 50m
    • Distance: 3000.00 yards
    • Speed
    • 50
    • 3000
    • WU: 200 yds of different strokes.
    • MS: 1,000 time trial.
    • 400 pull with paddles.
    • 2 x (400 free fairly hard w/ 15" rest, 200 pull with paddles w/ 15" rest).
    • CD: 200

    Day 31

    BIKE
    • Time: 1h 20m
    • Bike ME
    • Muscular Endurance
    • 80
    • WU: 15' warm up - nice smooth spinning
    • MS: Then shift into a the big chain ring and into a gear that allows you to spin at about 65-70 RPMs. You will spin 2x25 minutes in this gear - HR should be mid-high Z2 - recovery will be 5' easy between sets - you will probably see HR drift into Z3 - keep the cadence up - this is where you build strength.
    • CD: 10'
    Strength
    • Time: 1h 15m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      2 Leg Squats
      2
      40
      60
    • BACK
      Seated row
      2
      40
      60
    • LEGS
      Leg Press
      2
      40
      60
    • BACK
      Bent-Arm Pulldown
      2
      40
      60
    • LEGS
      Leg Extensions
      2
      40
      60
    • CORE
      Core #1
      1
      0
      0
    • CORE
      Core #2
      1
      0
      0

    Day 32

    RUN
    • Time: 1h 30m
    • Run Base
    • Endurance
    • 90
    • Run 1.5 hours on a flat to rolling course. Keep HR in Zone 1-2 for 1:00. The last 30' are at race pace. Think about form and running pretty. Stay hydrated and eat! Stretch when done and add in Core 1, 2 or 3.
    Comments and Definitions

    Pretty Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.

    SWIM
    • Time: 45m
    • Distance: 2200.00 yards
    • Pacing
    • LT
    • 45
    • 2200
    • WU: 400 swim then 6x50 on 15" rest.
    • MS: 12x100 @T-pace - 5". Your rest is 15".
    • CD: 300 easy

    Day 33

    BIKE
      Comments and Definitions

      Off Day!

      SWIM
        RUN

          Day 34

          BIKE
          • Time: 5h 00m
          • Bike Base
          • Endurance
          • 300
          • Bike 5 hours as follows:
          • Miles 0-40 - are just easy top of Z1.
          • Then 1 hour Big Ring at 75 RPMS
          • 30' standing in the BIG RING
          • 30' easy spinning at 90 RPMS.
          • Last hour or so is in the aero bars - spinning a comfortable cadence, HR spot on, and drinking and fueling up - just like on race day.
          RUN
          • Time: 40m
          • Strength
          • Race Day Specific
          • 40
          • Off the bike, start out easy - get your bearings and pick up the pace gradually. After 10' you should be at race pace - remember to hydrate and run even paced. Try to run race pace for at least 15-25 minutes.
          SWIM
          • Time: 1h 00m
          • Distance: 3100.00 yards
          • Swim Endurance
          • Form
          • 60
          • 3100
          • WU: 300 yds of different strokes.
          • MS: 5x300 Z1 (easy) - except laps 4, 8, 12 are fast. RI: 45".
          • 10x 100 on 20" rest. 25 hard, 75 cruise.
          • CD: 300

          Day 35

          BIKE
          • Time: 45m
          • Recovery
          • Very Easy
          • 45
          • Easy spin for in small chain ring.
          Comments and Definitions

          Pretty Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.

          RUN
          • Time: 30m
          • Run Base
          • Endurance
          • 30
          • 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.