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: 20m

• Raise LT
• Race Specific
• 20
• 10' wu, 10' cd. 6x5' at LT w/1' recovery.

Day 59

BIKE

• Time: 30m

• Raise Bike LT
• LT
• 30
• 10' wu, 10' cd. 5' hard (at LT), 3' easy (zone 2). Do this 6x.

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 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.

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: 1h 30m

• Strength
• Race Day Specific BRICK
• 90
• BEFORE the bike, run for 45' Z2.
• AFTER 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.

Day 63

BIKE

Comments and Definitions

Off Day!

SWIM

RUN