• Week 1
    Print Week

    • Day 71

    BIKE
    • Time: 30m
    • Big Gear
    • Power
    • 30
    • 15' wu. 15' cd. 12 x 1' - (30" fast, 30" sprint) 3-5' FULL recovery. Start out sitting and pedal very hard getting up to race speed, once you hit 30', STAND UP and REALLY push hard on the sprint for another 30'. This will hurt. A lot. It's supposed too!

    Day 72

    RUN
    • Time: 30m
    • Run Speed
    • Speed/Efficiency
    • 30
    • 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.

    Day 73

    BIKE
    • Time: 30m
    • Bike Base
    • Endurance
    • 30
    • Ride on a flat course. Keep HR in Zone 1-2.

    Day 74

    RUN
    • Time: 45m
    • Run Pacing
    • Pace
    • 45
    • WU: 10' then 12x400 at 10k race pace. A pacing only workout - no concern for speed. RI: 1'. 10' cd.

    Day 75

    BIKE
      Comments and Definitions

      Off Day!

      SWIM
        RUN

          Day 76

          BIKE
            Comments and Definitions

            Off Day!

            SWIM
              RUN

                Day 77

                BIKE
                • Time: 45m
                • Strength
                • Race Specific Prep
                • 45
                • 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: 25m
                • Strength
                • Race Day Specific BRICK
                • 25
                • 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 10-12 minutes.