4 hour ride in the hills. Let terrain and strength/endurance dictate pace and effort levels on hills. Practice steady hydration and nutrition throughout, keep stopping to a minimum (bathroom & food refills only).
Comments and Definitions
DEFINITIONS:
Loosen (Swim) - just means easy - 'loosen up', whether it be easy free, back, breast.
Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.
'Pull' Drill (with paddles) - 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.
RUN
Time: 40m
Distance: 5.00 miles
Run 40' on a flat course or treadmill after bike workout. Keep HR in Zone 1-2. Stretch when done and add in Core 1, 2 or 3.
SWIM
Time: 1h 00m
Distance: 3500.00 yards
WU: 400 then 6x25 ez/FAST 45" (this is to get ready for the 100's - part of warmup)
DEFINITIONS: Loosen (Swim) - just means easy - 'loosen up', whether it be easy free, back, breast. Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked. 'Pull' Drill (with paddles) - 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.