• Week 1
    Print Week

    • Day 57

    BIKE
    • Time: 30m
    • Bike Base
    • Endurance
    • 30
    • 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 58

    RUN
    • Time: 55m
    • Raise LT
    • Race Specific
    • 55
    • WU: 10'
    • MS: 6x5' at LT w/1' recovery.
    • CD: 10'
    SWIM
    • Time: 1h 05m
    • Distance: 3150.00 yards
    • Pacing
    • Speed/Endurance
    • 65
    • 3150
    • WU: 400
    • MS:
    • 6x50 builds (each one gets faster) on 30" rest.
    • 4x(4x100):
    • #1 RI = 20"
    • #2 RI = 15"
    • #3 RI = 10"
    • #4 RI = 5"
    • Swim 200 ez.
    • Then swim 6x75 20" rest. On the odds (1,3,5) the last 25 is sprint. On the evens, the last 50 is sprint.
    • CD: 200

    Day 59

    BIKE
    • Time: 1h 10m
    • Raise Bike LT
    • LT
    • 70
    • WU: 10'
    • MS: 5' hard (at LT), 3' easy (zone 2). Do this 6x.
    • CD: 10'
    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 #2
      1
      0
      0

    Day 60

    RUN
    • 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.
    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: 50m
    • Distance: 1850.00 yards
    • Speed
    • 50
    • 1850
    • WU: 300
    • MS:
    • 12x50 (mix strokes on odd #, even # are free) on 20" rest. Then 6x125 (50 Z4, 25 Z2, build 25, 25 Z2) - this teaches you to mix speeds - in case you need to catch a pack in front of you during a race.
    • CD: 200

    Day 61

    BIKE
      Comments and Definitions

      Off Day!

      SWIM
        RUN

          Day 62

          BIKE
          • Time: 1h 30m
          • Strength
          • Race Specific Prep
          • 90
          • 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: 45m
          • Strength
          • Race Day Specific
          • 45
          • 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 25-35 minutes.
          SWIM
          • Time: 1h 00m
          • Distance: 2600.00 yards
          • Form Swim
          • Race Start Speed
          • 60
          • 2600
          • 4x200 no warm up on 3:30. Then 500 at race pace. Rest 1' then 6x200 at race pace with 30" rest. 100 cd.

          Day 63

          BIKE
            Comments and Definitions

            Off Day!

            SWIM
              RUN