• Week 1
    Print Week

    • Day 43

    SWIM
    • Time: 1h 30m
    • Long day
    • wu: 4 x 75
    • main: 500swim, 500kick, 500pull, 500swim, all RPE 4
    • 15 x 100 (25Easy, 25Build, 25Easy, 25Hard)
    • cd: 100 swim, 100 back
    Comments and Definitions

    This week's intense effort will be in the pool and road on Thursday. Try to get them in back to back, swim then run if your schedule allows. Take fluids and gel with you on the run. Remember the question from 2 weeks ago about nutrition? Have you made any changes yet?!

    Day 44

    BIKE
    • Time: 2h 00m
    • 2 hour small chainring only effort.
    RUN
    • Time: 50m
    • 50 minute solid effort at RPE 3-4

    Day 45

    BIKE
    • Time: 1h 30m
    • 90minutes, big and small ring. Find some hills to play on...

    Day 46

    RUN
    • Time: 2h 00m
    • 120 minute long run. Keep RPE at 3, no harder! Stretch well afterwards and have a good recovery meal.
    SWIM
    • Time: 45m
    • Speed day
    • wu: 350 continuous. last 50 in each 100 is kick
    • main: 10 x 200 EBEH (each 200 = 50Easy, 50Build, 50Easy, 50 Hard)
    • cd: 6 x 25, each slower than last

    Day 47

    SWIM
    • Time: 45m
    • Another swim only day same as last week…
    • S: race-specific
    • wu: 2 x 150, last 50 in each is backstroke.
    • main: 4 x 500, 1 is RPE 3, 2 and 3 are RPE4, 4 is RPE 5
    • cd: 150 easy

    Day 48

    BIKE
    • Time: 3h 00m
    • 3 hours long bike. If your breakfast routine last week worked, repeat it again here, if not, experiment with something new.
    RUN
    • Time: 30m
    • 30 minutes recovery at RPE 2.

    Day 49

    BIKE
    • Time: 1h 00m
    • 60 minutes in small ring.
    RUN
    • Time: 1h 00m
    • 60 minutes at RPE 3.