• Week 1
    Print Week

    • Day 43

    BIKE
    • Time: 1h 00m
    • Bike LT Test
    • Assess Fitness
    • 60
    • BT: Long warm-up of at least 15-20 minutes. Then ride a 30 minute time trial all out, race effort. Use a flat, out and back course. This can also be done on the trainer. This is a very hard effort. 10 minutes into the time trial punch the lap button on your heart rate monitor and record your average heart rate for the last 20 minutes. Also record distance covered or average speed. Cool down for at least 15 minutes.
    Strength
    • Time: 1h 15m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      2 Leg Squats
      3
      8
      15
    • BACK
      Bent-Arm Pulldown
      3
      8
      15
    • LEGS
      Leg Press
      3
      8
      15
    • BACK
      Seated row
      3
      8
      15
    • LEGS
      Leg Extensions
      3
      8
      15
    • LEGS
      Hamstring curl
      3
      8
      15
    • CORE
      Core #1
      1
      0
      0

    Day 44

    RUN
    • Time: 45m
    • Run Base
    • Endurance
    • 45
    • Run on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.

    Day 45

    BIKE
    • Time: 1h 15m
    • Bike Base
    • Endurance
    • 75
    • Ride on a flat course. Keep HR in Zone 1-2.
    Strength
    • Time: 1h 15m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      2 Leg Squats
      3
      8
      15
    • BACK
      Bent-Arm Pulldown
      3
      8
      15
    • LEGS
      Leg Press
      3
      8
      15
    • BACK
      Seated row
      3
      8
      15
    • LEGS
      Leg Extensions
      3
      8
      15
    • LEGS
      Hamstring curl
      3
      8
      15
    • CORE
      Core #1
      1
      0
      0

    Day 46

    RUN
    • Time: 20m
    • Run TT
    • Assess Fitness
    • 20
    • After 10 minute warm up, you are going to run for 30 minutes as hard as you can for the entire 30 minutes. After starting the run, hit your 'Lap' button so you record the average HR over the last 20 minutes. This can be run on track the or measured course

    Day 47

    BIKE
      Comments and Definitions

      Off Day!

      SWIM
        RUN

          Day 48

          BIKE
          • Time: 1h 00m
          • Strength
          • Race Specific Prep
          • 60
          • After 15' wu, ride a rolling course, sprint the uphills and on the flat section go into your race pace effort. Go right into the run brick.
          RUN
          • Time: 30m
          • Strength
          • Race Specific Prep
          • 30
          • Run 15' BEFORE Bike. This run is easy, low Z2, focus on form. Run #2 is after Bike. This run is 5' Z2, 5' Z3, 5' Z4 - walk 5' to cool down.

          Day 49

          BIKE
          • Time: 30m
          • Bike Base
          • Recovery
          • 30
          • Ride on a flat course. Keep HR in Zone 1-2.