• Week 1
    Print Week

    • Day 48

    BIKE
    • Time: 6h 00m
    • Bike Base
    • Endurance
    • 360
    • Bike 6 hours as follows:
    • 30' easy to warm up.
    • Miles 0-40 - are just easy top of Z1
    • Miles 40-80 are Z2 (mid Z2 is perfect).
    • Miles 80 to the 100+ are top of Z2 - stay on the aero bars and drink/eat race day nutrition. It's going to take some focus to hold the effort.
    SWIM
    • Time: 1h 00m
    • Distance: 3200.00 yards
    • Swim TT
    • Assess Fitness
    • 60
    • 3200
    • WU: 500 warm up (wu). 8 x 50 on 15 sec rest.
    • MS: 2000 yd TT (time trial) for time. After TT - swim a very easy 100.
    • CD: 200