- Time: 30m
- Bike Base
- Endurance
- 30
- Ride on a flat course, just spinning easy. Keep HR in Zone 1-2, no higher than mid Z2.
- Time: 50m
- Raise LT
- Race Specific
- 50
- 10 minute warm-up, start out slowly and build to Zone 2, after 7 minutes do 4x30 second accelerations building each repeat faster. Take at least 1:00 between each to recover and prepare yourself for the next acceleration.
- Main set is 3 x 5 minutes at LT, #1 should have you ending your 5 minutes at just about mid-Zone 3. #2 should see you finishing right at Zone 4a. #3 should have you finishing right at Z5. Between repeats you will get a rest interval of 3 minutes. The 3 minutes should be easy enough to allow your heart rate to come back down to Zone 2.
- After your 3rd repeat you will run a 10 minute cool down and stretch for at least 10 minutes. Stretch when done and add in Core 1, 2 or 3.
- Time: 50m
- Distance: 1750.00 yards
- Speed
- 50
- 1750
- WU: 300
- MS:
- 5x50 (sprint 1st 25) - on 20" rest.
- 4x:
- - 2x50 Z3 (15" rest)
- - 1x100 Z3 (60" rest)
- - sprint a 50 Z5 (15" rest)
- CD: 200
- Time: 45m
- Bike Hill Repeats
- Strength
- 45
- WU: 15'
- MS: Then 4x2' up a hill at 65-70 RPMS. Recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.
- CD: 15'
- Time: 20m
- 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". Stretch when done and add in Core 1, 2 or 3.
- Time: 40m
- Distance: 2200.00 yards
- Pacing
- LT
- 40
- 2200
- WU: 400 swim then 6x50 on 15" rest.
- MS: 12x100 @T-pace + 3". Your rest is 15".
- CD: 300 easy.
- Time: 2h 20m
- Strength
- Race Specific Prep
- 140
- Race simulation - start with a 20' warmup very easy. Then you are going to bike 40' at IM Pace (mid Z2) and 20' at 1/2 IM pace (high Z2)- and you are going to do this twice. Once again 40/20 - 2x. Go right into 2nd brick.
- Time: 1h 20m
- Strength
- Race Day Specific
- Run 9k in Zone 1-2 before the ride. AFTER the ride you are going to run 9k at 3 different paces. 3k fast/3k faster/3k fastest! Let's see you crank it up!
- Time: 50m
- Distance: 2150.00 yards
- Speed
- 50
- 2150
- WU: 300
- MS: 3x - 50, 100, 200, 100, 50 - all at Race Pace. (50 Z2 + 15" rest on all) - then 5x50 kick (swim 25, kick 25) on 15" rest.
- CD: 100
Day 71
BIKE
Day 72
RUN
SWIM
Day 73
BIKE
Day 74
RUN
SWIM
Day 75
Day 76
BIKE
Comments and Definitions
Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked. *This workout can be pushed back to two weeks out if you are not comfortable with doing it 7 days out. I've had many people do this workout a week out from their A race with a great result. They key is to keep the intensity in the specified zones - really, it's 40' of Zone 3 work, and another 10-12' of Zone 4 running. Not a lot in the way of intensity, but I do see where the volume might make you hesitant to try the workout. Like I said, try it two weeks out - the whole idea is to understand pacing and get the idea of how easy you should ride the bike in order to dial up the run every few miles.
RUN
SWIM