• Week 1
    Print Week

    • Day 78

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

    Day 79

    RUN
    • 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.

    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' then 4x400 at 10k race pace. A pacing only workout - no concern for speed. RI: 1'. 10' cd.

    Day 82

    BIKE
      Comments and Definitions

      Off Day!

      SWIM
        RUN

          Day 83

          BIKE
          • 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.
          RUN
          • Time: 20m
          • Pre Race Prep
          • Sprint Prep
          • 20
          • Warm up for 10' , After wu, do 4x20" fast with a full recovery between each.

          Day 84

          BIKE
            • 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.
            RUN
              • 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.