• Week 1
    Print Week

    • Day 36

    Day 37

    BIKE
    • Time: 1h 30m
    • 90 minutes with hills. Solid effort ranging from RPE 3 to RPE 7
    Comments and Definitions

    Continuing our intensity and bricks this week. Lots of work, but also lots of rest...

    SWIM
    • Time: 45m
    • Race-specific
    • wu: 2 x 150, swim, back
    • main: 600, then 6 x 100.
    • cd: 2 x 125 easy

    Day 38

    BIKE
    • Time: 30m
    • 30 minutes in full aero position. RPE 3. Do 5x20 second accelerations separated by a few minutes after a warm up period.
    SWIM
    • Time: 30m
    • Speed day
    • wu: 3 x 200 - swim, kick, pull
    • main: 16 x 50 odds RPE 4, evens RPE 8-9
    • cd: 150 easy

    Day 39

    BIKE
    • Time: 30m
    • 30 minutes at RPE 4-5.
    Comments and Definitions

    Brick: short bike and long run. Use race uniform if possible. This is also a long session to have during the week…swap with Sunday if needed.

    RUN
    • Time: 1h 30m
    • 90 minutes at RPE 3 using race nutrition/hydration plan.

    Day 40

    Day 41

    BIKE
    • Time: 2h 30m
    • 2.5 hour bike. Keep RPE 3-4. Use race clothes if possible. Use race equipment.
    RUN
    • Time: 20m
    • 20 minute recovery run after the bike at RPE 2.

    Day 42