• Week 1
    Print Week

    • Day 134

    BIKE
    • Time: 30m
    • Do an easy 30 minute bike ride. Keep this ride EASY. Race week is not the week to work on speed. Check your gears and brakes. Make sure you have everything to change a flat tire.
    Comments and Definitions

    This week is race week. You are going to have a few more off days to recover from the last few weeks and to get you rested up to race.

    SWIM
    • Time: 12m
    • Distance: 400.00 yards
    • Swim 400 continuous. Make sure this swim is easy.
    RUN

      Day 135

      BIKE
        SWIM
          RUN
          • Time: 16m
          • 7' walking for a warmup followed by
          • 16' continuous running. Keep this at an EASY pace. Race week is not the week to work on speed.
          • Then 7' walking for a cooldown.
          Sports
          • Sport
            Time
          • Walking
            14m

          Day 136

          BIKE
            Comments and Definitions

            Off day.

            SWIM
              RUN

                Day 137

                BIKE
                • Time: 20m
                • An easy bike. Again, check your gears, tires and brakes.
                Comments and Definitions

                These workouts don't have to be done back-to-back unless it is more convenient for your schedule. It's better to spread them apart.

                SWIM
                • Time: 06m
                • Distance: 200.00 yards
                • An easy swim to stay loose but also give you some rest.
                RUN
                • Time: 07m
                • Walk for 5 minutes, run for 7 minutes followed by walking for 5 minutes.
                Sports
                • Sport
                  Time
                • Walking
                  10m

                Day 138

                BIKE
                  Comments and Definitions

                  Off day. Practice your transition setup
                  Make a checklist.

                  SWIM
                    RUN

                      Day 139

                      BIKE
                        Comments and Definitions

                        Off day. Get packed and get a good nights sleep.

                        SWIM
                          RUN

                            Day 140

                            BIKE
                              Comments and Definitions

                              Race Day! Good luck!

                              SWIM
                                RUN