• Week 1
    Print Week

    • Day 78

    SWIM
    • Time: 45m
    • Distance: 1600.00 yards
    • Speed
    • WU: 300 & 6x50 on 10" rest.
    • MS: 8x100 on 20" rest.
    • CD: 200.

    Day 79

    BIKE
    • Time: 40m
    • Big Gear
    • Power
    • WU: 5'
    • MS: 10x1' sprints - start standing and then sit, with 2' recovery.
    • CD: 5'
    Comments and Definitions

    Pretty Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.

    RUN
    • Time: 15m
    • Run Base
    • Endurance
    • Run 15' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.

    Day 80

    SWIM
    • Time: 30m
    • Distance: 1400.00 yards
    • Speed
    • WU: 300 & 6x50 on 10" rest.
    • MS: 6x100 on 20" rest.
    • CD: 200

    Day 81

    BIKE
    • Time: 45m
    • Bike Base
    • Endurance
    • 45' ride on a flat course. Keep HR in Zone 1-2.
    RUN
    • Time: 15m
    • Speed/Efficiency
    • 15' run with 4x30" 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.

    Day 82

    BIKE
      SWIM
        RUN

          Day 83

          BIKE
          • Time: 20m
          • Pre Race Prep
          • Sprint Prep
          • Warm up for 10', make sure your bike is shifting properly and nothing is loose or rattling. Check tire pressure and make sure handlebars, stem, skewers are all tight. After wu, do 4x20" fast with a full recovery between each.
          RUN
          • Time: 20m
          • Pre Race Prep
          • Sprint Prep
          • Warm up for 10'. After wu, do 4x20" fast with a full recovery between each.
          SWIM
          • Time: 20m
          • Distance: 1000.00 yards
          • Speed
          • WU: 300 & 6x50 on 10" rest.
          • MS: 4x100 on 20" rest.
          • CD: 200

          Day 84

          BIKE
            • Race Day
            • Sprint
            • Warm up for 10' before the race, make sure your bike is shifting properly and nothing is loose or rattling. Check tire pressure and set your bike in the right gear for the start of the race. Take the first few miles out easy, and ease into the ride. Remember to eat/drink during the ride.
            Comments and Definitions

            RACE DAY!

            RUN
              • Race Day
              • Sprint
              • Warm up for 10'-15' before the race and do 3-4 quick pick ups - stay loose and calm. Go over your race day plan in your head. Feel strong and confident. After the race get a 10' cool down.
              SWIM
                • Race Day
                • Sprint
                • Warm up for 10' and race a .5k - (warm up for at least 500 yds) - if you can - throw in a few 50s - just to get your HR up and ready to race from the get go! Pick a straight line, get on some fast feet and Good Luck!