• Week 1
    Print Week

    • Day 8

    BIKE
    • Time: 1h 00m
    • Big Gear
    • Raise LT
    • 60
    • Start in big ring, easiest gear. Spend 3' in each gear gradually working your way to hardest gear (total 27'). Leaving it in big ring, hardest gear, do 10' TT. Go small ring, middle gear for 5' spinning smoothly. Go back to big ring, hardest gear, and do another 10' TT. Gradually work your back to your easiest gear by 1' for cool-down.
    Strength
    • Time: 45m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      2 Leg Squats
      2
      12
      15
    • BACK
      Bent-Arm Pulldown
      2
      12
      15
    • LEGS
      Leg Press
      2
      12
      15
    • BACK
      Seated row
      2
      12
      15
    • LEGS
      Leg Extensions
      2
      12
      15
    • LEGS
      Hamstring curl
      2
      12
      15

    Day 9

    RUN
    • Time: 50m
    • Run Speed
    • Speed/Efficiency
    • 50
    • 50' run with 10x30" 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: 45m
    • Distance: 2200.00 yards
    • Pacing
    • LT
    • 45
    • 2200
    • WU: 400 swim then 6x50 on 15" rest
    • MS: 12x100 @T-pace - 5". Your rest is 15"
    • CD: 300 easy

    Day 10

    BIKE
    • Time: 1h 15m
    • Bike Base
    • Endurance
    • 75
    • Ride on a flat course, just spinning easy. Keep HR in Zone 1-2, no higher than mid Z2.
    Comments and Definitions

    Kenyan Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.

    RUN
    • Time: 30m
    • Run Brick
    • Strength
    • 30
    • Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2. Think about running like Kenyan - smooth and efficient! Stretch when done and add in Core 1, 2 or 3.
    Strength
    • Time: 45m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      2 Leg Squats
      2
      12
      15
    • BACK
      Bent-Arm Pulldown
      2
      12
      15
    • LEGS
      Leg Press
      2
      12
      15
    • BACK
      Seated row
      2
      12
      15
    • LEGS
      Leg Extensions
      2
      12
      15
    • LEGS
      Hamstring curl
      2
      12
      15
    Comments and Definitions

    Period AA
    Sets 1-2
    Reps 12-15
    Speed Slow
    Recovery 1-1.5'
    AND Core #1 - 2x
    Time 45

    Day 11

    RUN
    • Time: 1h 00m
    • Run Base
    • Endurance
    • 60
    • Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than mid-Z2. Stretch when done and add in Core 1, 2 or 3.
    Comments and 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. Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.

    SWIM
    • Time: 30m
    • Distance: 1500.00 yards
    • Swim Form
    • Form
    • 30
    • 1500
    • WU: 300 easy. Then 'swim golf' = 6 x 50 on 15" rest & count strokes. What combination of time and strokes gives you the lowest 'score?' (Ex: 43 strokes + 45" = 88).
    • MS: Swim a moderate effort using the same stroke count in WU set. 5 x 100 (10") moderate. 4 x 50 kick (20") moderate.
    • CD: 200 easy alternating 50 pull, 50 swim.

    Day 12

    Day 13

    BIKE
    • Time: 1h 30m
    • Bike Base
    • Endurance
    • 90
    • Ride on a flat course. Keep HR in Zone 1-2.
    Comments and 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.

    SWIM
    • Time: 50m
    • Distance: 2500.00 yards
    • Endurance
    • 50
    • 2500
    • WU: 400
    • MS:
    • 4 * 150 2:45
    • 2 * 50 Back loosen
    • 4 * 100 1:45
    • 2 * 50 Back loosen
    • 4 * 50 0:45
    • 100 Easy
    • 4 * 100 pull w/paddles 1:45
    • CD: 200

    Day 14

    RUN
    • Time: 1h 10m
    • Run Base
    • Strength
    • 70
    • Run 70' on a hilly course or treadmill. Let the HR get up to high Z3/low Z4 on the uphill and keep HR in Zone 1-2 otherwise. Stretch when done and add in Core 1, 2 or 3.
    Comments and 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.

    SWIM
    • Time: 30m
    • Distance: 1500.00 yards
    • Easy swim
    • Recovery
    • 30
    • 1500
    • WU: 500
    • MS: 500 pull w/paddles.
    • 10x50 on 20" rest.
    • Swim easy and focus on form.