• Week 1
    Print Week

    • Day 78

    BIKE
    • Time: 1h 30m
    • 1.5 ride on a flat to rolling course. Cadence at 90, smooth pedaling, no grinding! After 30' warm up - spin up to 100 RPMS for 30" every 3 minutes for the next 30'. Ride another 30 at 90 RPMS. The focus is on smooth pedaling - 90 cadence - Z2 HR.

    Day 79

    RUN
    • Time: 50m
    • Run 10' warm up to your favorite 2-3' minute hill. Workout is 8x2' hard - should be at LT at around 2' then jog down easy. Its ok to walk a little bit to get your breath back. Cool down is 5' easy.
    Strength
    • Time: 45m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      Leg Press
      3
      8
      15
    • BACK
      Seated row
      3
      8
      15
    • BACK
      Bent-Arm Pulldown
      3
      8
      15
    • LEGS
      Step Ups
      3
      8
      15
    • LEGS
      Hamstring curl
      3
      8
      15
    • CORE
      Core #1
      1
      0
      0
    • CORE
      Core #2
      1
      0
      0

    Day 80

    BIKE
    • Time: 1h 16m
    • WU: 10'
    • MS: 6' hard (at LT), 2' easy (zone 2). Do this 7x
    • CD: 10'
    Comments and Definitions

    Strides/Pickups - Short repeats at a 5K pace with recovery in-between. Each 'repeat/stride' should be about 20-30 seconds long and allow for a full recovery in between. Make sure you are properly warmed up-at least 10 minutes before the first. You are looking to get in about 45 left OR right foot strikes per 30". Multiply by 'two' for your RPM. So 45 left foot strikes per 30 seconds will equal 90 RPM, a running cadence that is the most efficient. You will typically be doing 4-10 repeats of 20-30" strides with a full recovery between sets (depending on the particular workout) by walking back to the starting point. Over time with these workouts, you will see your cadence quicken, you will be lighter on your feet, and your run times will improve.

    RUN
    • Time: 40m
    • Run 40' - Warm up for at least 10' before the first stride. Run 8x30 left foot strikes - time should be between 19-21". In between each stride you will skip 40 times back to the start - take short rest and repeat. Cool-down with at least 5' easy jog (Zone 1).

    Day 81

    SWIM
    • Time: 1h 00m
    • Distance: 2800.00 yards
    • WU: 300 swim & then 300 drills.
    • MS: 8x100 @75% effort. Rest is 20".
    • Then 8x100 on your best average of the set above (if you hit 1:40 avg. then that is your goal on this set). Rest is 10".
    • Next set is 400 pull with paddles.
    • CD: 200
    Comments and Definitions

    'Pull' Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats.

    Strength
    • Time: 45m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      Leg Press
      3
      8
      15
    • BACK
      Seated row
      3
      8
      15
    • BACK
      Bent-Arm Pulldown
      3
      8
      15
    • LEGS
      Step Ups
      3
      8
      15
    • LEGS
      Hamstring curl
      3
      8
      15
    • CORE
      Core #1
      1
      0
      0
    • CORE
      Core #2
      1
      0
      0
    Comments and Definitions

    Sets: 2-3
    Reps: 8-15
    Speed: Fast
    Recovery: 3'-5'
    Stretch in between sets as well.

    Day 82

    BIKE
      Comments and Definitions

      Off Day.

      SWIM
        RUN

          Day 83

          BIKE
          • Time: 4h 00m
          • 4 hour ride on a flat to rolling course. Keep HR in Zone 1-2.
          Comments and Definitions

          'Pull' Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats. Kickboard Kick or Kick on Back with hands over head, fingers locked.

          SWIM
          • Time: 1h 00m
          • Distance: 2900.00 yards
          • WU: 400 easy. Then 'swim golf' = 6 x 50 on 15" rest & count strokes. What combination of time and strokes gives you the lowest ‘score?’ (Ex: 43 strokes + 45” = 88).
          • MS: Swim 15 x 100 on :20 rest.
          • - #1-5 - focus on your CATCH.
          • - #6-10 focus on your PULL.
          • - #11-15 focus on your FINISH.
          • Now swim another 6x50 swim golf and see if there is a difference in strokes or time.
          • Last set is 4 x 50 kick (20”) moderate.
          • CD: 200 easy alternating 50 pull, 50 swim.

          Day 84

          BIKE
          • Time: 1h 00m
          • 1 hour at high Z2/Z3 then right into the run.
          RUN
          • Time: 1h 45m
          • RUN BRICK After bike:
          • WU: 10'
          • MS: Then 2x20' at Zone 2 - mid to high Z2 - 5' easy in between.
          • Then 2x10 at Zone 3 - 5' easy in between again. Then 5' at Zone 4
          • CDE: 10' cool down.