- Time: 1h 00m
- 60 outside or on trainer. RPE 3. Again, practice food and hydration timing that you plan to use during race.
- Time: 30m
- 30 minutes at RPE 2. Do in morning or late, but not within several hours of swim/bike work.
- Time: 30m
- Continuous 30 minutes at RPE 4, open water if possible.
- Time: 45m
- 45 minutes wth strides at RPE 3-4.
- Time: 30m
- 30 minutes spinning at RPE 3 either directly after run or later in the day. If after running, take in calories and drink at start of bike and after.
- Time: 1h 30m
- 90 minutes tempo
- wu: 15 minutes RPE 3
- main: 4 x (12t, 3r) 12t at RPE 6, 3r at RPE 2*
- cd: 15 minutes at RPE 3
- Time: 45m
- Race-specific
- wu: 6 x 75, last 25 in each is backstroke.
- main: 3 x 500, 1 is RPE 3, 2 is RPE4, 3 is RPE 5
- cd: 150 easy
- Time: 1h 30m
- 90min with hills. RPE 3-4 with 3x5min sessions at the end at RPE 7, recover 2min. Between efforts.
- Time: 3h 00m
- 3 hours at RPE 3-4
- Time: 40m
- 20 minutes at RPE 3
- BIKE
- 20 minutes at RPE 3
Day 71
Day 72
BIKE
Comments and Definitions
Swim/Bike session together. The goal is to swim fairly hard then an easy cruise on the bike while practicing transition. Lake swim is best but you can setup a transition area in your trunk and run out of the pool just as easily.
RUN
SWIM
Day 73
RUN
Day 74
BIKE
RUN
Day 75
SWIM
Day 76
BIKE
Day 77
BIKE
Comments and Definitions
Run-Bike-Run brick
RUN
Increasing volume again this week by a little. Key sessions this week is the long swim on Monday and Saturdays interval work on the bike.