• Week 1
    Print Week

    • Day 78

    BIKE
      Comments and Definitions

      Off Day!

      SWIM
        RUN

          Day 79

          RUN
          • Time: 20m
          • Run Speed
          • Speed/Efficiency
          • 20
          • 20' run with 6x30" 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.
          SWIM
          • Time: 30m
          • Distance: 1400.00 yards
          • Speed
          • 30
          • 1400
          • WU: 300 & 6x50 on 10" rest.
          • MS: 6x100 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

          BIKE
            Comments and Definitions

            Off Day!

            SWIM
              RUN

                Day 82

                RUN
                • Time: 20m
                • Run Speed
                • Speed/Efficiency
                • 20
                • 20' run with 6x30" 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.
                SWIM
                • Time: 20m
                • Distance: 1000.00 yards
                • Speed/Taper
                • 20
                • 1000
                • Easy open water swim - throw in 6 x 100 sprints - practice spotting!

                Day 83

                BIKE
                • Time: 20m
                • Pre Race Prep
                • 20
                • 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.

                Day 84

                BIKE
                  • Race Day
                  • IM
                  • 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 10 miles out easy, and ease into the ride. Remember to eat/drink during the ride.
                  RUN
                    • Race Day
                    • IM
                    • Warm up for 5-10' before the race and stay loose and calm. Go over your race day plan in your head. Feel strong and confident.
                    SWIM
                      • Race Day
                      • IM
                      • 90
                      • 4500
                      • Warm up for 10' and race a 4.2k - (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!