• Week 1
    Print Week

    • Day 78

    BIKE
    • Time: 40m
    • Big Gear
    • Power
    • 40
    • WU: 10'
    • MS: 8x1 minute sprint, with 2' recovery.
    • CD: 5'

    Day 79

    RUN
    • Time: 45m
    • Run Pacing
    • Pace
    • 45
    • WU: 10'
    • MS: then 6x400 at 10k race pace. A pacing only workout - no concern for speed. RI: 1'
    • CD: 10'
    SWIM
    • Time: 45m
    • Distance: 1600.00 yards
    • Speed
    • 45
    • 1600
    • WU: 300 & 6x50 on 10" rest.
    • MS: 8x100 on 20" rest.
    • CD: 200.

    Day 80

    BIKE
    • Time: 30m
    • Bike Base
    • Endurance
    • 30
    • Ride on a flat course. Keep HR in Zone 1-2.

    Day 81

    RUN
    • Time: 40m
    • Run Pacing
    • Pace
    • 40
    • WU: 10'
    • MS: 4x400 at 10k race pace. A pacing only workout - no concern for speed. RI: 1'
    • CD: 10'
    SWIM
    • Time: 30m
    • Distance: 1400.00 yards
    • Speed
    • 30
    • 1400
    • WU: 300 & 6x50 on 10" rest.
    • MS: 6x100 on 20" rest.
    • CD: 200.

    Day 82

    BIKE
      Comments and Definitions

      Off Day!

      SWIM
        RUN

          Day 83

          BIKE
          • Time: 10m
          • Pre Race Prep
          • 10
          • 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
          • 20
          • Warm up for 10' , After wu, do 4x20" fast with a full recovery between each.
          SWIM
          • Time: 25m
          • Distance: 1200.00 yards
          • Endurance
          • 25
          • 1200
          • Easy 1.2k straight swim.

          Day 84

          BIKE
            • Race Day
            • 90
            • 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.
            RUN
              • Race Day
              • Olympic
              • 60
              • 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
                • Olympic Dist. Race
                • 40
                • 2000
                • Warm up for 10' and race a 1.5k - (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!