• Week 1
    Print Week

    • Day 78

    BIKE
      Comments and Definitions

      Off Day!

      SWIM
        RUN

          Day 79

          BIKE
          • Time: 1h 00m
          • Stay with a smooth pedaling stroke and keep your HR aerobic!
          RUN
          • Time: 30m
          • WU: 10'
          • MS: Then 6x400 at 10k race pace. A pacing only workout - no concern for speed. RI: 1'.
          • CD: 10'
          SWIM
          • Time: 30m
          • Distance: 1400.00 yards
          • WU: 300 & 6x50 on 10" rest.
          • MS: 6x100 on 20" rest.
          • CD: 200

          Day 80

          BIKE
          • Time: 30m
          • After WU do 4 x 90 seconds 85-90% effort by RPE)
          • (3 minute recoveries). Very easy cool down and stretch.

          Day 81

          RUN
          • Time: 30m
          • WU: 10'
          • MS: Then 4x400 at 10k race pace. A pacing only workout - no concern for speed. RI: 1'.
          • CD: 10'
          SWIM
          • Time: 30m
          • Distance: 1200.00 yards
          • WU: 300 & 6x50 on 10" rest.
          • MS: 4x100 on 20" rest.
          • CD: 200

          Day 82

          BIKE
            Comments and Definitions

            Off Day!

            SWIM
              RUN

                Day 83

                BIKE
                • Time: 30m
                • After warming-up do 4 x 90 seconds at race effort (3.5-minute recoveries). Cool down very easily and stretch.
                RUN
                • Time: 20m
                • Warm up for 10' , After wu, do 4x20" fast with a full recovery between each.
                SWIM
                • Time: 30m
                • Distance: 1000.00 yards
                • Continuous open water swim. Try to think about keeping good form like you're in a pool. Little head movement, good body roll, long follow through, high elbow recovery, etc. Practice sighting too - pick a point and try to get to it sighting as little as possible.

                Day 84

                BIKE
                  • 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 5 miles out easy, and ease into the ride. Remember to eat/drink during the ride.
                  Comments and Definitions

                  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".

                  RUN
                    • 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
                      • Warm up for 10' and race a .75k - (warm up for at least 200 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!