• Week 1
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    • Day 78

    BIKE
    • Time: 30m
    • 3 x 10 minutes, start each slow, build up to race pace on each.
    Comments and Definitions

    A quick run through of all 3 sports today. ________________________________ This is the big week! Congrats on getting here. You will push hard of course during the race but this week overall should be one of your easiest so far. For this week, I've scheduled off the day before the race. Some people prefer to do a short workout but take Friday off instead. You'll have to see what works well for you. For the next A race, I've switched the days around. Experiment and go with what works best for you.

    RUN
    • Time: 20m
    • 2 x 10 minutes, start each slow, build up to race pace on each.
    SWIM
    • Time: 20m
    • 4 x 5 minutes, start each fast, level out pace on each.

    Day 79

    SWIM
    • Time: 20m
    • 20 minutes easy swimming, RPE 2-3. If you're racing locally, try to swim the course. Look for good start locations, navigation aids, and route.

    Day 80

    Day 81

    RUN
    • Time: 15m
    • Warm up 10 minutes, 5 minutes cruise at slightly faster than 5k race pace--not your finishing all-out pace, but mid race pace.

    Day 82

    BIKE
    • Time: 20m
    • Warm up 5 minutes, 5 x 2 minute fast!, cool down 5 minutes.
    RUN
    • Time: 15m
    • Warm up 5 minutes, 5 x 1 minute fast!, cool down 5 minutes.
    SWIM
    • Time: 15m
    • Warm up 5 minutes, 6 x 50 fast!, cool down 5 minutes.

    Day 83

    Day 84