Day 57

RUN

• Time: 20m
• Distance: 2.00 miles

• Run Base
• Endurance
• 20
• Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2.

Day 58

BIKE

• Time: 40m
• Distance: 12.00 miles

• Big Gear
• Power
• 40
• WU: 10'
• MS: 8x1 minute sprint, with 2' recovery.
• CD: 5'

SWIM

• Time: 30m
• Distance: 1400.00 yards

• WU: 400 warm up
• MS: 4x200 at medium effort (RPE = 6) on 20" rest.
• CD: 200

Day 59

RUN

• Time: 20m
• Distance: 2.00 miles

• 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".
• [url=http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=1362]Strides[/url]

Day 60

BIKE

• Time: 30m
• Distance: 9.00 miles

• Bike Base
• Endurance
• 30
• Ride on a flat course, just spinning easy. Keep HR in Zone 1-2, no higher than mid Z2.

SWIM

• Time: 30m
• Distance: 1300.00 yards

• WU: 300 swim, 100 kick warm up
• MS: 4x25, 4x75, 4x100 all at Olympic race pace - rest is 10" on all.
• CD: 100 cool down
• [url=http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=1346]Kickboard Kick[/url] OR
• [url=http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=1347]Kick on Back[/url]

Day 61

Day 62

BIKE

• Time: 20m
• Distance: 6.00 miles

• Pre Race Prep
• Olympic Prep
• 20
• Warm up for 10', make sure your bike is shifting properly and nothing is loose or rattling. Check tire pressure and make sure handlebars, stem, skewers are all tight. After wu, do 4x20" fast with a full recovery between each.

RUN

• Time: 20m
• Distance: 2.00 miles

• Pre Race Prep
• Olympic Prep
• 20
• Warm up for 10' , After wu, do 4x20" fast with a full recovery between each.

SWIM

• Time: 20m
• Distance: 1000.00 yards

• Speed
• Speed/Taper
• 20
• 1000
• Easy open water swim - throw in 6 x 100 sprints - practice spotting!

Day 63

BIKE

• Distance: 26.00 miles

• Race Day
• Olympic
• Warm up for 10' before the race, make sure your bike is shifting properly and nothing is loose or rattling. Check tire pressure and set your bike in the right gear for the start of the race. Take the first few miles out easy, and ease into the ride. Remember to eat/drink during the ride.
• [url=http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=1139]Olympic Race Day Plan[/url]

RUN

• Distance: 6.20 miles

• Race Day
• Olympic
• Warm up for 10'-15' before the race and do 3-4 quick pick ups - stay loose and calm. Go over your race day plan in your head. Feel strong and confident. After the race get a 10' cool down.
• [url=http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=1139]Olympic Race Day Plan[/url]

SWIM

• Distance: 1760.00 yards

• Race Day
• Olympic
• Warm up for 10' and race a 1.5k - (warm up for at least 500 yds) - if you can - throw in a few 50s - just to get your HR up and ready to race from the get go! Pick a straight line, get on some fast feet and Good Luck!
• [url=http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=1139]Olympic Race Day Plan[/url]