- Time: 40m
- Big Gear
- Power
- 40
- 10' wu. 5' cd. 8x1 minute sprint, with 2' recovery.
- Time: 45m
- Run Pacing
- Pace
- 45
- WU: 10' then 6x400 at 10k race pace. A pacing only workout - no concern for speed. RI: 1'. 10' cd.
- Time: 30m
- Bike Base
- Endurance
- 30
- Ride on a flat course. Keep HR in Zone 1-2.
- Time: 40m
- Run Pacing
- Pace
- 40
- WU: 10' then 4x400 at 10k race pace. A pacing only workout - no concern for speed. RI: 1'. 10' cd.
- Time: 20m
- Pre Race Prep
- 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.
- Time: 20m
- Pre Race Prep
- Sprint Prep
- 20
- Warm up for 10' , After wu, do 4x20" fast with a full recovery between each.
- Race Day
- 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.
- Race Day
- 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.
Day 78
![](/img/tot02.png)
BIKE
Day 79
![](/img/tot03.png)
RUN
Day 80
![](/img/tot02.png)
BIKE
Day 81
![](/img/tot03.png)
RUN
Day 82
![](/img/tot02.png)
BIKE
Comments and Definitions
Off Day!
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
Day 83
![](/img/tot02.png)
BIKE
![](/img/tot03.png)
RUN
Day 84
![](/img/tot02.png)
BIKE
![](/img/tot03.png)
RUN