• Week 1
    Print Week

    • Day 64

    BIKE
    • Time: 45m
    • Big Gear
    • Power
    • 45
    • WU: 5'
    • MS: 10x1' sprints - start standing and then sit, with 2' recovery.
    • 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 #1
      1
      0
      0

    Day 65

    RUN
    • Time: 30m
    • Run Base
    • Endurance
    • 30
    • Run on a flat course or treadmill. Keep RPE at 5-6 out of 10. 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: 1h 05m
    • Distance: 3450.00 yards
    • Pacing
    • Speed/Endurance
    • 65
    • 3450
    • WU: 400
    • MS:
    • 4x75 on 20" rest - odd ones have middle 25 yds as drill (1,3) - the evens have the first/last 25 as a drill (2,4).
    • 8x200 as follows:
    • - #1, #5 - 150 cruise, 50 FAST!
    • - #2, #6 - 100 cruise, 100 FAST!
    • - #3, #7 - 50 cruise, 150 FAST!
    • - #4, #8 - 200 FAST! These are on 30" rest.
    • 200 easy
    • 5x150 on 15" rest. Do these w/paddles
    • CD: 200

    Day 66

    BIKE
    • Time: 30m
    • Bike Base
    • Endurance
    • 30
    • Ride on a flat course. Keep RPE at 5-6 out of 10.

    Day 67

    RUN
    • Time: 45m
    • Run Pacing
    • Pace
    • 45
    • WU: 10'
    • MS: 10x400 at 10k race pace. A pacing only workout - no concern for speed. RI: 1'.
    • CD: 10'
    SWIM
    • Time: 45m
    • Distance: 2200.00 yards
    • LT
    • 45
    • 2200
    • WU: 400 swim then 6x50 on 15" rest.
    • MS: 12x100 @T-pace - 5". Your rest is 15".
    • CD: 300 easy.

    Day 68

    BIKE
      Comments and Definitions

      Off Day!

      SWIM
        RUN

          Day 69

          BIKE
          • Time: 1h 20m
          • Bike ME
          • Muscular Endurance
          • 80
          • 15' warm up - nice smooth spinning - then shift into a the big chain ring and into a gear that allows you to spin at about 65-70 RPMs. You will spin 3x15 minutes in this gear - HR should be mid-high RPE 7 - recovery will be 5' easy between sets - keep the cadence up - this is where you build strength. 10' cool down.
          SWIM
          • Time: 1h 00m
          • Distance: 2600.00 yards
          • Form Swim
          • Race Start Speed
          • 60
          • 2600
          • MS: 4x200 no warm up on 3:30. Then 500 at race pace. Rest 1' then 6x200 at race pace with 30" rest.
          • CD: 100

          Day 70

          BIKE
          • Time: 30m
          • Bike Base
          • Endurance
          • 30
          • Ride on a flat course. Keep RPE at 5-6 out of 10.
          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.

          RUN
          • Time: 1h 00m
          • Run Base
          • Endurance
          • 60
          • Run on a flat course or treadmill. Keep RPE at 5-6 out of 10. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.