• Week 1
    Print Week

    • Day 29

    SWIM
    • Time: 45m
    • Distance: 2275.00 yards
    • wu: 250 alternating each 50 swim and kick
    • main: 400, 4 x 100, 300, 3 x 100, 200, 2x100
    • long intervals are RPE 4, 100s are at RPE 7-8(alternate, remove 1st 400)
    • cd: 3 x 75, each slower than last
    Comments and Definitions

    This week's single hard workout is Tuesday's bike. We'll work on leg strength by finding a hill and then getting to know it intimately...

    Day 30

    BIKE
    • Time: 1h 00m
    • Get the bike in first today....
    • 60 minutes, hills. Find a hill that takes 3-5 minutes to climb.
    • Warm up and cool down 15 minutes each.
    • Main: 6-8 repititions on the hill. Remain seated on all reps. You should hit RPE 7-9 but not an all-out effort.
    • Complete stretch of legs and lower back afterwards. If on the trainer, do main set of 7 x 4:00 in large chainring, seated at
    • cadence of 50-60.
    SWIM
    • Time: 30m
    • 30 minutes continuous recovery swim after bike workout.

    Day 31

    RUN
    • Time: 30m
    • Very easy run today, constant at RPE 2-3.
    SWIM
    • Time: 45m
    • Distance: 2400.00 yards
    • Long day
    • wu: 200 continuous
    • main: 1 x 2000 at RPE 4 (alternate 1 x 1700)
    • cd: 4 x 50, each slower than last

    Day 32

    BIKE
    • Time: 30m
    • Recovery easy spin of RPE 2-3 ideally on trainer.
    Comments and Definitions

    Keep fluid intake high today and have a good recovery meal after the run session.

    RUN
    • Time: 1h 00m
    • 60 minutes with strides every 10 minutes. Finish run then add 5 more 20 strides back to back before stretching. Remember, strides should be easy speed effort. Stop if your legs are feeling exhausted.

    Day 33

    RUN
    • Time: 30m
    • 30 minute recovery…easy pace. Only bring a friend if you're really going to run easy--no pushing.

    Day 34

    BIKE
      SWIM
        RUN

          Day 35

          BIKE
          • Time: 2h 00m
          • We're increasing a bit from last week. Again, keep the pace at RPE 3 except if you need to climb.
          Comments and Definitions

          Try to get this ride a couple hours after breakfast in the morning. Figure out what feels good for pre-ride nutrition and hydration. Make notes in your log to refer back to later when preparing for race morning.