- Time: 45m
- Outside or on trainer. RPE 3. Again, practice food and hydration timing that you plan to use during race.
- Time: 30m
- RPE 2. Do in morning or late, but not within several hours of swim/bike work.
- Time: 30m
- Continuous at RPE 4, open water if possible.
- Time: 45m
- Time: 30m
- Spinning at RPE 3 either directly after run or later in the day. If after running, take in calories and drink at start of bike and after.
- Time: 1h 30m
- Tempo
- wu: 15 minutes RPE 3
- main: 2 x (26t, 4r) 26t at RPE 6, 4r at RPE 2
- cd: 15 minutes at RPE 3
- Time: 1h 00m
- Race-specific
- wu: 6 x 75, last 25 in each is backstroke.
- main: 3 x 700, 1 is RPE 3, 2 is RPE4, 3 is RPE 5
- cd: 150 easy
- Time: 2h 00m
- RPE 3-4 (1.5 hours if on trainer)
- Time: 50m
- 2x25 mins at RPE 3, before and after the bike.
Day 92
Day 93
BIKE
Comments and Definitions
Swim/Bike session together. The goal is to swim fairly hard then an easy cruise on the bike while practicing transition. Lake swims are the best but you can setup a transition area in your trunk and run out of the pool just as easily. Just like race day, remember to buckle your helmet before doing anything else--no finish times if you get DQ'd.
RUN
SWIM
Day 94
RUN
Day 95
BIKE
RUN
Day 96
SWIM
Day 97
BIKE
SWIM
RUN
Day 98
BIKE
Comments and Definitions
BRICK! Run - Bike - Run Repeat the same run session.
RUN
Week Goals Approaching peak hours! You are now turning into an endurance beast. Allow yourself a little grin of accomplishment while thinking back at all the work you've put in over the past few months. Then get back in the pool, we've got work to do... Key sessions this week are a long swim on Monday