Day 50

BIKE

• Time: 1h 15m

• Raise Bike LT
• LT
• 75
• 10' wu, 10' cd. 6' hard (at LT), 2' easy (zone 2). Do this 7x.

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 51

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 52

BIKE

• Time: 1h 00m

• Bike Base
• Endurance
• 60
• 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 53

BIKE

• Time: 30m

• Raise LT
• Race Specific
• 30
• 10' wu, 10' cd. 5x5' at LT w/3' recovery.

Day 54

BIKE

Comments and Definitions

Off Day!

SWIM

RUN

Day 55

BIKE

• Time: 1h 20m

• Bike ME
• Muscular Endurance
• 80
• 15' warm up - nice smooth spinning - then shift into a the big chain ring and into a gear that allows you to spin at about 65-70 RPMs. You will spin 4x10 minutes in this gear - HR should be mid-high Z2 - recovery will be 5' easy between sets - you will probably see HR drift into Z3 - keep the cadence up - this is where you build strength. 10' cool down.

RUN

• Time: 1h 15m

• Run BEFORE Bike BRICK
• Endurance
• 75
• 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 56

BIKE

• Time: 30m

• Recovery
• Very Easy
• 30
• Easy spin for in small chain ring.