• Week 1
    Print Week

    • 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.