• Week 1
    Print Week

    • Day 57

    BIKE
    • Time: 40m
    • Trainer
    • High RPM Spin
    • 40
    • WU: 10'
    • MS: 20' at a very fast cadence
    • CD: 10'
    Strength
    • Time: 1h 15m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      2 Leg Squats
      3
      15
      20
    • BACK
      Bent-Arm Pulldown
      3
      15
      20
    • LEGS
      Leg Press
      3
      15
      20
    • BACK
      Seated row
      3
      15
      20
    • LEGS
      Leg Extensions
      3
      15
      20
    • LEGS
      Hamstring curl
      3
      15
      20
    • CORE
      Core #2
      2
      0
      0

    Day 58

    RUN
    • Time: 20m
    • Run Base
    • Endurance
    • 20
    • Run on a flat course or treadmill. Keep RPE at 5-6 out of 10. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.
    Comments and Definitions

    Pretty Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.

    SWIM
    • Time: 45m
    • Distance: 1800.00 yards
    • Pacing
    • Speed/Taper
    • 45
    • 1800
    • WU: 300 & 6x50 on 10" rest.
    • MS: 10x100 on 20" rest.
    • CD: 200.

    Day 59

    BIKE
    • Time: 30m
    • Bike Base
    • Endurance
    • 30
    • Ride on a flat course. Keep RPE at 5-6 out of 10.
    Strength
    • Time: 1h 15m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      2 Leg Squats
      3
      15
      20
    • BACK
      Bent-Arm Pulldown
      3
      15
      20
    • LEGS
      Leg Press
      3
      15
      20
    • BACK
      Seated row
      3
      15
      20
    • LEGS
      Leg Extensions
      3
      15
      20
    • LEGS
      Hamstring curl
      3
      15
      20
    • CORE
      Core #2
      2
      0
      0

    Day 60

    RUN
    • Time: 20m
    • Run Base
    • Endurance
    • 20
    • Run on a flat course or treadmill. Keep RPE at 5-6 out of 10. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.
    Comments and Definitions

    Pretty Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.

    SWIM
    • Time: 35m
    • Distance: 800.00 yards
    • Easy
    • 35
    • 800
    • Swim 16 laps (32 lengths) of the pool. Take a break if necessary.

    Day 61

    BIKE
      Comments and Definitions

      Off Day!

      SWIM
        RUN

          Day 62

          SWIM
          • Time: 45m
          • Distance: 1400.00 yards
          • Form Swim
          • Assess Fitness
          • 45
          • 1400
          • WU: 200 warm up (wu). 8 x 50 on 15 sec rest.
          • MS: 500 yd TT (time trial) for time.
          • CD: 300
          • T-Pace = swim test time / the number of 100 you swam. If you swam 10:00 for 500 yards, then your T-Pace would equal 10:00/5 for a T-Pace of 2:00 per 100

          Day 63

          BIKE
          • Time: 30m
          • Strength
          • Race Specific Prep
          • 30
          • 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: 25m
          • Strength
          • Race Day Specific
          • 25
          • Off the bike, start out easy - get your bearings and pick up the pace gradually. After 10' you should be at race pace - remember to hydrate and run even paced. Try to run race pace for at least 10-12 minutes.