• Week 1
    Print Week

    • Day 57

    BIKE
    • Time: 30m
    • Bike Base
    • Endurance
    • 30
    • Ride on a flat course, just spinning easy. Keep HR in Zone 1-2, no higher than mid Z2.
    Strength
    • Time: 30m
    • Exercise
      Sets
      Min reps
      Max reps
    • BICEPS
      DB Curls Alternating
      3
      6
      12
    • TRICEPS
      DB Overhead Extension
      3
      6
      12
    • BACK
      Seated row
      3
      6
      12

    Day 58

    BIKE
      RUN
      • Time: 20m
      • Run Speed
      • Speed/Efficiency
      • 20
      • 20' run with 6x30" strides. These are best if done on a slight downhill on a dirt path. Warm up for at least 10' before the first stride. For your recovery, you can walk back to the starting point. Strides are quick bursts that are as fast as 5k pace. You are looking to get in about 45 left foot strikes per 26-28". Stretch when done and add in Core 1, 2 or 3.
      SWIM
      • Time: 30m
      • Distance: 1200.00 yards
      • Easy swim
      • Recovery
      • 30
      • 1200
      • Nice, easy swim. 400 yard swim, rest 2 minutes, 400 yard swim, rest 2 minutes, 400 yard swim. Swim easy and focus on form.

      Day 59

      BIKE
      • Time: 1h 06m
      • Big Gear
      • Power
      • 66
      • WU: 15'
      • MS: 18x1' seated Big Gear - with 1' recovery.
      • CD: 15'

      Day 60

      RUN
      • Time: 40m
      • Run Base
      • Endurance
      • 40
      • Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2. Think about running like Kenyan - smooth and efficient! Stretch when done and add in Core 1, 2 or 3.
      Comments and Definitions

      Kenyan 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: 40m
      • Distance: 2000.00 yards
      • Pacing
      • LT
      • 40
      • 2000
      • WU: 400 swim then 6x50 on 15" rest.
      • MS: 10x100 @T-pace +3". Your rest is 15".
      • CD: 300 easy.

      Day 61

      Day 62

      BIKE
      • Time: 3h 00m
      • Bike ME
      • Muscular Endurance
      • 180
      • Race simulation - start out easy and at the start of hour 2 you should be in high Zone 2, the last 30' are Zone 3. Go right into the brick.
      Comments and Definitions

      Pull Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats. Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.

      RUN
      • Time: 1h 05m
      • Strength
      • Race Day Speed
      • 65
      • Off the bike, start out easy - get your bearings and pick up the pace gradually. After 10' you should be at the track. Run 1 mile at race effort. Take 1' recovery and then 4x400 at race effort, 30" rest on each and then finally 1 mile again with your goal to beat your first mile time. make sure you cool down properly for 10-15'. This workout should take about 50-65 '.
      SWIM
      • Time: 30m
      • Distance: 1400.00 yards
      • Swim Form
      • Form
      • 30
      • 1400
      • WU: 200 easy. Then 'swim golf' = 6 x 50 on 15" rest & count strokes. What combination of time and strokes gives you the lowest 'score?' (Ex: 43 strokes + 45" = 88).
      • MS: Swim a moderate effort using the same stroke count in WU set. 5 x 100 (10") moderate. 4 x 50 kick (20") moderate.
      • CD: 200 easy alternating 50 pull, 50 swim.

      Day 63