• Week 1
    Print Week

    • Day 8

    RUN
    • Time: 45m
    • Distance: 5.00 miles
    • -Easy run warmup for 15-20'
    • -Drills are to be done on a soft surface; even grass or packed dirt for example
    • -Concentrate on exaggerated good form in each of the exercises as opposed to speed.
    • -Drill distance is generally 50-60m
    • -Recovery is an easy jog/walk back, not a run.
    • Sample Workout
    • 1. High knees
    • 2. Butt kicks
    • 3. Skipping
    • 4. Karaoke/grapevines 1-2x each direction for 50-60yards
    • 5. High knee>>happy feet 2-3x 50 yards - go from high knees to very fast cadence and back to high knees
    • 6. Strides These bring it all together. Fast, but smooth running for 80-100m. Keep the distance such that you are running notably fast, but you maintain form and good running sensations throughout.
    Comments and Definitions

    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. Strides - short repeats at a 5K pace with recovery in-between. Each 'repeat/stride' should be about 20-30 seconds long and allow for a full recovery in between. Make sure you are properly warmed up-at least 10 minutes before the first. You are looking to get in about 45 left OR right foot strikes per 30". Multiply by 'two' for your RPM. So 45 left foot strikes per 30 seconds will equal 90 RPM, a running cadence that is the most efficient. You will typically be doing 4-10 repeats of 20-30" strides with a full recovery between sets (depending on the particular workout) by walking back to the starting point. Over time with these workouts, you will see your cadence quicken, you will be lighter on your feet, and your run times will improve. Karaoke/Grapevine Drill - running sideways, trailing leg goes behind, then in front.

    SWIM
    • Time: 1h 00m
    • Distance: 4000.00 yards
    • WU: Swim 300 free easy + 200 drill of choice
    • MS: 8x75, build from easy to FAST by last one w/10 sec rest.
    • 1000 pull easy then 1 min rest then 8x75, decrease from FAST to easier by last one w/10 sec rest
    • 500 pull easy, 30 sec rest then 300 back/breast/fly-free by 100's moderate.
    • CD: 500 choice

    Day 9

    BIKE
    • Time: 3h 30m
    • Distance: 55.00 miles
    • WU: 30'
    • MS: Tempo/Z3 steady pace in the mountains, Z4 to Z5 on steepest sections.
    • Break ride into blocks of 15 minutes where you surge beyond Z3 & up to Z5, then 15 minutes under Z3 for recovery. That should make 5 x 15 min. of rest vs. Z3+ effort. This is a 3.5 hr. ride in total.
    • CD: 30'

    Day 10

    SWIM
    • Time: 1h 00m
    • Distance: 2500.00 yards
    • WU: 100 breast/100 free/50 fly or free if you don't do fly well/50 kick.
    • MS: 5x200 free at T pace, 30" rest between.
    • 5x200 pull w/paddles, 15" rest between.
    • CD: 200 backstroke easy.
    Comments and Definitions

    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. T-Pace = swim test time / the number of 100 you swam. If you swam 20:00 for 1,000 yards, then your T-Pace would equal 20:00/10 for a T-Pace of 2:00 per 100

    Strength
    • Time: 40m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      2 Leg Squats
      3
      15
      20
    • BACK
      Bent-Arm Pulldown
      3
      15
      20
    • LEGS
      Leg Press
      3
      15
      20
    • BACK
      Seated row
      3
      15
      20
    • LEGS
      Leg Extensions
      3
      15
      20
    • LEGS
      Hamstring curl
      3
      15
      20
    • CORE
      Core #2
      2
      0
      0
    Comments and Definitions

    Sets: 2-3
    Reps: 15-20
    Speed: Slow
    Recovery: 1-1.5'

    Day 11

    BIKE
    • Time: 1h 00m
    • Distance: 15.00 miles
    • Easy spin for 60' in small chain ring.
    RUN
    • Time: 35m
    • Distance: 4.50 miles
    • -Over 2 miles, gradually work your way up to just under your treadmill LT pace @ .5% grade (where you could maintain 3-4 miles at, but working very hard to do so).
    • -For mile 3, maintain pace corresponding to just under LT @ 1% grade.
    • -Mile 4, 5 x (1/10 @ 4% grade, 1/10 @ flat).
    • -Last 1/2 mile go back to flat grade and gradually slow speed for cool-down.

    Day 12

    BIKE
      SWIM
        RUN

          Day 13

          BIKE
          • Time: 3h 00m
          • Distance: 50.00 miles
          • Race simulation - start out easy and at the start of hour 2 you should be in high Zone 2, the last 30' are Zone 3. Go right into the run brick.
          Comments and Definitions

          DEFINITIONS: Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked. '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. Descend - The last set is faster than the first. Example: 800 swim, descend on 400, rest 30" MEANS swim 400, then make the last 400 faster. 30 seconds rest in between.

          RUN
          • Time: 25m
          • Distance: 3.00 miles
          • BRICK: Run 25' on a flat course or treadmill after bike workout. Keep HR in Zone 1-2. Stretch when done and add in Core 1, 2 or 3.
          SWIM
          • Time: 1h 00m
          • Distance: 3200.00 yards
          • WU: 400 swim, 300 kick, 200 pull, 100 non-free. MS: 4x( 200 steady on 3:30 then 4x50 on 1:00)
          • -1st set of 50's drill
          • -2nd set of 50's descend 1-4
          • -3rd set of 50's ez/fast/ez/fast
          • -4th set of 50's all fast.
          • 200 easy pull. 8x25 build, fast.
          • CD: 200

          Day 14

          BIKE
          • Time: 1h 15m
          • Distance: 20.00 miles
          • Easy spin for 75' in small chain ring.
          Strength
          • Time: 40m
          • Exercise
            Sets
            Min reps
            Max reps
          • LEGS
            2 Leg Squats
            3
            15
            20
          • BACK
            Bent-Arm Pulldown
            3
            15
            20
          • LEGS
            Leg Press
            3
            15
            20
          • BACK
            Seated row
            3
            15
            20
          • LEGS
            Leg Extensions
            3
            15
            20
          • LEGS
            Hamstring curl
            3
            15
            20
          • CORE
            Core #2
            2
            0
            0