• Week 1
    Print Week

    • Day 71

    SWIM
    • Time: 1h 15m
    • Distance: 3800.00 yards
    • WU: 300 & 6x50 on 10" rest
    • MS: 30x100 as follows
    • -10 on 30" rest
    • -10 on on 25" rest
    • -10 on 20" rest
    • CD: 200

    Day 72

    BIKE
    • Time: 1h 45m
    • WU: 15' warm up - nice smooth spinning
    • MS: 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 4x15 minutes in this gear - HR should be mid-high Z2 - recovery will be 5' easy between sets - you will probably see HR drift into Z3 - keep the cadence up - this is where you build strength.
    • CD: 10' cool down.

    Day 73

    RUN
    • Time: 45m
    • WU: 15'
    • MS: 15' run on a flat course or treadmill @ Zone 2
    • CD: 15'
    SWIM
    • Time: 1h 15m
    • Distance: 4000.00 yards
    • WU: 400 swim
    • MS: 5x (500 at T-pace, 100 drill, 50 sprint, 50 non-free)
    • CD: 100 ez non-free
    Strength
    • Time: 40m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      Leg Press
      3
      5
      8
    • BACK
      Seated row
      3
      5
      8
    • BACK
      Bent-Arm Pulldown
      3
      5
      8
    • LEGS
      Step Ups
      3
      5
      8
    • LEGS
      Hamstring curl
      3
      5
      8
    • CORE
      Core #1
      1
      0
      0
    • CORE
      Core #2
      1
      0
      0

    Day 74

    BIKE
    • Time: 1h 00m
    • Easy spin for 60' in small chain ring. Do this after a long run or race if one is scheduled.
    RUN
    • Time: 1h 00m
    • Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2. Think about running like a Kenyan - smooth and efficient! Stretch when done and add in Core 1, 2 or 3.

    Day 75

    BIKE
      Comments and Definitions

      Off Day!

      SWIM
        RUN

          Day 76

          BIKE
          • Time: 5h 15m
          • 75-110 miles. First 30 miles are easy Zone 1 - then try to ride the next 70-82 miles at Zone 2 while keeping cadence in 85-92 range and eating and fueling properly.
          Comments and Definitions

          Kick (Regular) - Kickboard Kick or Kick on Back with hands over head, fingers locked.

          SWIM
          • Time: 1h 30m
          • Distance: 4500.00 yards
          • WU: 300 swim, 100 kick, 150 drill
          • MS: 7x (300 at T-pace plus 3 seconds, 100 drill, 100 fast, 50 non-free)
          • CD: 100 ez

          Day 77

          RUN
          • Time: 2h 55m
          • RUN #1
          • WU: 20'
          • MS: Then 2x30' at mid to high HR Zone 2. 5' HR Zone 1 in between sets.
          • Then 2x12 at HR Zone 3 with 5' HR Zone 1 in between sets again.
          • Then 10' at HR Zone 4
          • CD: 6' cool down.
          • RUN #2
          • 20' 2nd run of the day, very easy!