• Week 1
    Print Week

    • Day 78

    BIKE
      Comments and Definitions

      Race Week! Enjoy the rest today!

      SWIM
        RUN

          Day 79

          BIKE
          • Time: 30m
          • Recovery
          • Very Easy
          • 30
          • Easy spin for in small chain ring.
          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.

          SWIM
          • Time: 30m
          • Distance: 1500.00 yards
          • Easy swim
          • Recovery
          • 30
          • 1500
          • WU: 500
          • MS: 500 pull w/paddles. 10x50 on 20" rest. Swim easy and focus on form.

          Day 80

          RUN
          • Time: 20m
          • Run Base
          • Endurance
          • 20
          • Run on a flat course or treadmill. Keep RPE at 5-6 out of 10. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.
          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.

          Day 81

          BIKE
            Comments and Definitions

            Day Off!

            SWIM
              RUN

                Day 82

                BIKE
                • Time: 20m
                • Bike Base
                • Endurance
                • 20
                • Ride on a flat course. Keep RPE at 5-6 out of 10.

                Day 83

                SWIM
                • Time: 25m
                • Distance: 1200.00 meters
                • Easy swim
                • Endurance
                • 25
                • 1200
                • Easy 1.2k straight swim.

                Day 84

                BIKE
                  • Race Day
                  • Sprint
                  • 75
                  • 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.
                  RUN
                    • Race Day
                    • Sprint
                    • 40
                    • 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
                      • 25
                      • 1000
                      • 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 effort up and ready to race from the get go! Pick a straight line, get on some fast feet and Good Luck!