- 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.
- 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.
- 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
- 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.
- Time: 1h 00m
- Distance: 7.00 miles
- 1 hour easy!
- 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
- 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.
- Time: 30m
- Distance: 4.00 miles
- BRICK:
- Run off the bike - nice and aerobic!
- Time: 3h 20m
- Distance: 60.00 miles
- 20 minute warm up and then 3 hour ride at Zone 2.
- Time: 30m
- Distance: 4.00 miles
- Run off the bike - nice and aerobic!
Day 85
![](/img/tot02.png)
BIKE
Day 86
![](/img/tot03.png)
RUN
![](/img/tot01.png)
SWIM
Day 87
![](/img/tot02.png)
BIKE
Day 88
![](/img/tot03.png)
RUN
![](/img/tot01.png)
SWIM
Day 89
![](/img/tot02.png)
BIKE
Comments and Definitions
Off Day.
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
Day 90
![](/img/tot02.png)
BIKE
![](/img/tot03.png)
RUN
Day 91
![](/img/tot02.png)
BIKE
![](/img/tot03.png)
RUN