Day 29

BIKE

• Time: 1h 15m

• Bike ME
• Muscular Endurance
• 75
• 15' wu. 5x3' w/ 1' RI, Repeat w/ 15' of Zn1-2 riding in between sets.
• #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 30

RUN

• Time: 1h 00m

• Run Base
• Endurance
• 60
• 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 31

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 32

RUN

• Time: 30m

• Raise LT
• Race Specific
• 30
• 10' wu, 10' cd. 5x5' at LT w/3' recovery.

Day 33

BIKE

SWIM

RUN

Day 34

BIKE

• Time: 2h 00m

• Double Brick
• Endurance
• 120
• Ride #1 is 60' ride on a hilly course. Ride easy, spin up all hlls and do not push HR over Z3.
• Ride #2: 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 20m

• Double Brick
• Strength
• 80
• Run 40' after Bike #1. This run is easy, low Z2, focus on form.
• Run #2 is after Bike #2. This run is 10' Z2, 10' Z3, 20' Z4 - walk 5' to cool down.

Day 35

BIKE

• Time: 30m

• Bike Base
• Endurance
• 30
• Ride on a flat course. Keep HR in Zone 1-2.