Day 85

BIKE

• Time: 1h 00m
• Distance: 18.00 miles

• Start out at a very easy gearing, over 20' gradually increase the resistance to Zone 2 - hold that for 20' - then gradually work back to Zone 1 over the last 20' minutes. Purpose is to loosen legs after long or hard run from day before.

Day 86

RUN

• Time: 1h 00m
• Distance: 7.00 miles

• WU: Run 10' warm up to your favorite 2-3' minute hill.
• MS: Workout is 10x2' hard - you should be at LT at around 2' then jog down easy. It's ok to walk a little bit to get your breath back.
• CD: Cool down is 5' easy.

SWIM

• Time: 55m
• Distance: 2600.00 yards

• MS: 4x200 no warm up on 30" rest - these are at moderate to HARD pace - just like the beginning of the race. Then 500 at race pace. Rest 1' then 6x200 at race pace with 30" rest.
• CD: 100

Day 87

BIKE

• Time: 1h 40m
• Distance: 30.00 miles

• WU: 20'
• MS: 5x1' spin @ 100 rpms - 1' easy in between
• Breakthrough: Tempo intervals. On road or trainer. Do 6x8 minutes in the 5 zone (3 minute recoveries). Relax! Smooth pedaling. 88-92 rpm. Aero position all the way.

Day 88

RUN

• Time: 1h 00m
• Distance: 7.00 miles

• 1 hour easy!

SWIM

• Time: 1h 15m
• Distance: 3800.00 yards

• WU: 300 & 6x50 on 10" rest.
• MS: 30x100.
• - 10 on 30" rest
• - 10 on on 25" rest
• - 10 on 20" rest
• CD: 200

Day 89

BIKE

Comments and Definitions

Off Day.

SWIM

RUN

Day 90

BIKE

• Time: 6h 15m
• Distance: 110.00 miles

• 100-112 miles. First 30 miles are easy Zone 1 - then try to ride the next 70-82 miles at Zone 2 while keeping cadence in 85-92 range and eating and fueling properly.

RUN

• Time: 30m
• Distance: 4.00 miles

• BRICK:
• Run off the bike - nice and aerobic!

Day 91

BIKE

• Time: 3h 20m
• Distance: 60.00 miles

• 20 minute warm up and then 3 hour ride at Zone 2.

RUN

• Time: 30m
• Distance: 4.00 miles

• Run off the bike - nice and aerobic!