• Week 1
    Print Week

    • Day 36

    BIKE
    • Time: 45m
    • 45 minutes on trainer if possible. Easy pace, RPE 3
    Comments and Definitions

    This week's single hard workout will be tempo effort on the run…not all out effort but a reserved and proud cruising pace--a confidence builder!

    SWIM
    • Time: 45m
    • Race-specific
    • wu: 5 x 50
    • main: 2 x 1000, both are RPE 4
    • cd: 250 easy

    Day 37

    BIKE
    • Time: 1h 00m
    • 1 hour, mostly easy pace, find some rolling hills if possible.
    RUN
    • Time: 30m
    • 30 minutes easy run with strides every 5 minutes.

    Day 38

    BIKE
      Comments and Definitions

      Mid-week respit! Tomorrow will be long and challenging...

      SWIM
        RUN

          Day 39

          RUN
          • Time: 1h 15m
          • Long run combined with tempo effort.
          • Wu: 20 minutes easy
          • Main: 7 x (3t, 2r) 3t efforts should be RPE 6-7. 2r at RPE 2.
          • Cd: 20 minutes easy
          • In the main set, the cryptic 3t and 2r means that there's 3 minutes at tempo or increased pace, followed by 2 minutes recovery running. So in total for the main set, you'll do 35 minutes total.
          SWIM
          • Time: 45m
          • Speed day--tough!
          • wu: 300 continuous- (alternate 25 swim, 25 kick)
          • main: 20 x 75 hold constant pace for each-so judge pace in the first few, RPE 5
          • cd: 200 easy

          Day 40

          SWIM
          • Time: 45m
          • Long day
          • wu: 200swim, 200kick, 200pull, 200swim
          • main: 1 x 1500, RPE 4 (alternate 1 x 1000)
          • cd: 4 x 50, each slower than last
          Comments and Definitions

          No bike or run workouts today but get some walking in such as parking at the end of parking lot for work or shopping. A bit of walking will hel help any stiffness you may feel from yesterday's effort.

          Day 41

          BIKE
          • Time: 2h 00m
          • Long ride.
          RUN
          • Time: 30m
          • Easy run--not immediately after the bike

          Day 42

          BIKE
            Comments and Definitions

            Recovery day, do as little as possible.

            SWIM
              RUN