• Week 1
    Print Week

    • 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