• Week 1
    Print Week

    • Day 35

    BIKE
    • Time: 3h 00m
    • 3:00 ride.
    • First 1:00 is easy at Zone 2 pace. Then ride 20' at Olympic pace, 10' at Sprint pace then 15 easy.
    • Then repeat - 20' Olympic pace, 10' sprint pace, 15 easy.
    • Last 30' are easy - 90 rpms, small chain ring. Go right into the run brick.
    RUN
    • Time: 35m
    • 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 25 minutes.