- Time: 45m
- Trainer
- High RPM Spin
- 45
- WU: 10'
- MS: 25' at 105+ RPMS.
- CD: 10'
- Time: 1h 15m
- ExerciseSetsMin repsMax reps
- LEGS2 Leg Squats31520
- BACKBent-Arm Pulldown31520
- LEGSLeg Press31520
- BACKSeated row31520
- LEGSLeg Extensions31520
- LEGSHamstring curl31520
- CORECore #2200
- Time: 20m
- Run Base
- Endurance
- 20
- 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.
- Time: 45m
- Distance: 1800.00 yards
- Pacing
- Speed/Taper
- 45
- 1800
- WU: 300 & 6x50 on 10" rest.
- MS: 10x100 on 20" rest.
- CD: 200
- Time: 30m
- Bike Base
- Endurance
- 30
- Ride on a flat course. Keep HR in Zone 1-2.
- Time: 1h 15m
- ExerciseSetsMin repsMax reps
- LEGS31520
- BACK31520
- LEGS31520
- BACK31520
- LEGS31520
- LEGS31520
- CORE200
- Time: 20m
- Run Base
- Endurance
- 20
- 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.
- Time: 35m
- Distance: 800.00 yards
- Easy
- 35
- 800
- Swim 16 laps (32 lengths) of the pool. Take a break if necessary.
- 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
- 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
- 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.
Day 57
![](/img/tot02.png)
BIKE
![](/img/tot05.png)
Strength
Day 58
![](/img/tot03.png)
RUN
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.
![](/img/tot01.png)
SWIM
Day 59
![](/img/tot02.png)
BIKE
![](/img/tot05.png)
Strength
Day 60
![](/img/tot03.png)
RUN
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.
![](/img/tot01.png)
SWIM
Day 61
![](/img/tot02.png)
BIKE
Comments and Definitions
Off Day!
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
Day 62
![](/img/tot01.png)
SWIM
Day 63
![](/img/tot02.png)
BIKE
![](/img/tot03.png)
RUN