Day 64

BIKE

• Time: 30m

• Big Gear
• Power
• 30
• 5' wu. 5' cd. 10x1' sprints - start standing and then sit, with 2' recovery.

Strength

• Time: 1h 15m

• Exercise
  Sets
  Min reps
  Max reps
• LEGS
  2 Leg Squats
  3
  15
  20
• BACK
  Bent-Arm Pulldown
  3
  15
  20
• LEGS
  Leg Press
  3
  15
  20
• BACK
  Seated row
  3
  15
  20
• LEGS
  Leg Extensions
  3
  15
  20
• LEGS
  Hamstring curl
  3
  15
  20
• CORE
  Core #2
  2
  0
  0

Day 65

RUN

• Time: 45m

• Run Base
• Endurance
• 45
• 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 66

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
  15
  20
• BACK
  Bent-Arm Pulldown
  3
  15
  20
• LEGS
  Leg Press
  3
  15
  20
• BACK
  Seated row
  3
  15
  20
• LEGS
  Leg Extensions
  3
  15
  20
• LEGS
  Hamstring curl
  3
  15
  20
• CORE
  Core #2
  2
  0
  0

Day 67

RUN

• Time: 30m

• Run Base
• Endurance
• 30
• 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 68

BIKE

Comments and Definitions

Off Day!

SWIM

RUN

Day 69

BIKE

• Time: 1h 00m

• Double Brick
• Strength
• 60
• Ride #1 is 30' ride on a hilly course. Ride easy, spin up all hlls and do not push HR over Z3.
• Ride #2: Push the uphills and recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.

RUN

• Time: 40m

• Double Brick
• Strength
• 40
• Run 20' after Bike #1. This run is easy, low Z2, focus on form.
• Run #2 is after Bike #2. This run is 5' Z2, 5' Z3, 10' Z4 - walk 5' to cool down.

Day 70

BIKE

• Time: 45m

• Bike Base
• Endurance
• 45
• Ride on a flat course. Keep HR in Zone 1-2.