• Week 1
    Print Week

    • Day 85

    BIKE
    • Time: 45m
    • Your legs are probably a bit stiff from yesterday's hard run effort. A bit of flushing today…
    • 45 minutes spinning at RPE 3.
    Comments and Definitions

    This week we're back to increasing hours with a key bike session on Sunday as race prep. Race Prep: Can you get your wetsuit off easily? Where are you keeping your bike shoes in transition? Are you carrying gel or food into the run or eat while in transition? How soon will be food/hydration be provided on the run course?

    SWIM
    • Time: 45m
    • Long day
    • wu: 500 continuous, then 5 x 50
    • main: 1 x 1500, RPE 3
    • cd: 3 x 75, each slower than last

    Day 86

    BIKE
    • Time: 2h 00m
    • 120 minutes at RPE 4
    Comments and Definitions

    Brick: B: 120 minutes at RPE 4 followed by… R: 60 minute recovery run at RPE 2-3 Stretch well afterwards….

    RUN
    • Time: 1h 00m
    • 60 minute recovery run at RPE 2-3

    Day 87

    Day 88

    RUN
    • Time: 2h 10m
    • 130 minute long run. 100 minutes at RPE 3, 30 minutes finish at RPE 5-7.
    • If you haven't experimented with gels and drinks, start here. Take a bottle to sip from every 20mins. Or so. Consume 1 gel at the 50 minute point. Try using sports drink for hydration and note any stomach problems after the gel. If so, switch to water in future runs.
    SWIM
    • Time: 45m
    • 6 x 400 even split for each at RPE 2-3

    Day 89

    SWIM
    • Time: 1h 15m
    • Long day
    • wu: 200swim, 200kick, 200pull, 200swim
    • main: 2 x 1200, RPE 3 , even pace on both
    • cd: 4 x 50, each slower than last

    Day 90

    Day 91

    BIKE
    • Time: 4h 20m
    • 4:20 hours at RPE 3.
    RUN
    • Time: 30m
    • 30 minute recovery run at RPE 2.