• Week 1
    Print Week

    • Day 92

    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 93

    RUN
    • Time: 30m
    • Distance: 4.00 miles
    • 30' run with 10x30" up a STEEP hill- walk back down easy. These are at a very hard effort.
    Comments and Definitions

    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: 1h 00m
    • Distance: 2900.00 yards
    • WU: 300
    • MS: 4x200 pull with 30" rest.
    • Then 8x100 with 15" rest.
    • 200 kick.
    • 6x100 on 10" rest.
    • CD: 200

    Day 94

    BIKE
    • Time: 1h 15m
    • Distance: 23.00 miles
    • WU: 20'
    • MS: 5x1' spin @ 100 rpms - 1' easy in between - Breakthrough: Tempo intervals. On road or trainer. Do 4x8 minutes Zone 3 effort (2 minute recoveries). Relax! Smooth pedaling. 82-90 rpm. Aero position all the way.
    • CD: 5'

    Day 95

    RUN
    • Time: 2h 05m
    • Distance: 14.00 miles
    • WU: 20'
    • MS: 2x25' at Zone 2 - mid to high Z2 - 5' easy in between.
    • Then 2x12 at Zone 3 - 5' easy in between again. Then 5' at Zone 4
    • CD: Cool down 5' easy.
    Comments and Definitions

    DEFINITIONS: Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.

    SWIM
    • Time: 50m
    • Distance: 2350.00 yards
    • WU: 100 swim easy. 50 kick easy. 100 swim easy. 50 kick moderate. 100 swim moderate.
    • MS: Start slow and decrease times for each 300. 3 x 300 (30”) at aerobic effort (slower than T-pace). Kick 50 easy. 2 x 300 (30”) at aerobic effort (less than T-pace).
    • CD: 100 drill of your choice, 300 swim. Total: 2350

    Day 96

    BIKE
      Comments and Definitions

      Off Day!

      SWIM
        RUN

          Day 97

          BIKE
          • Time: 6h 30m
          • Distance: 120.00 miles
          • 110-120 miles. First 30 miles are easy Zone 1 - then try to ride the next 80-90 miles at Zone 2 while keeping cadence in 85-92 range and eating and fueling properly.
          • *Go right into the run brick.
          RUN
          • Time: 30m
          • Distance: 4.00 miles
          • BRICK:
          • Run off the bike - nice and aerobic!
          SWIM
          • Time: 1h 35m
          • Distance: 5000.00 yards
          • WU: 1k warm up as 500 swim, then 500 as 25 swim/100 drill/50 swim
          • MS: 8x (400 at T-Pace, 100 easy)
          • CD: WHIRLPOOL 10'

          Day 98

          BIKE
          • Time: 2h 00m
          • Distance: 36.00 miles
          • 2 hours very easy