- Time: 1h 00m
- 60 minutes at RPE 4 on trainer or road. Try to maintain aero posture during middle 40 minutes. Take your tools along and stop for adjustments
- as necessary to keep comfortable position without sacrificing power. You'll find that this position will vary as your flexibility and strength changes.
- Keep notes in your log of adjustments for reference. We'll do this again at the end of the week to test positioning.
- Time: 1h 15m
- Long tempo work
- wu: 15 minutes RPE 3 working to 4 by end
- main: 50 minutes at RPE 5-6 steady mix of aero and non
- cd: 10 minutes at RPE 2-3.
- Time: 1h 00m
- Steady RPE 3-4 effort. Good stretching afterwards.
- Time: 30m
- 400, 4 x 100, 200, 2 x 100, 100
- Long are at RPE 3, 100s are at RPE 7
- Time: 1h 30m
- Long bike, if using aero bars , try to get settled in and maintain aero position throughout ride. If you can't maintain same power/speed as non-aero position, make mental notes of further adjustments to make post-ride.
- Time: 30m
- post ride recovery run at RPE 2.
- Time: 2h 30m
- Long bike, easy pace. In and out of aero position. Try out fuel/hydration that you plan to use during races.
Day 71
Day 72
BIKE
Day 73
BIKE
Day 74
BIKE
SWIM
RUN
Day 75
RUN
SWIM
Day 76
BIKE
RUN
Day 77
BIKE
Week Goals This weeks focus is the bike with both intense sessions spent in the saddle. Run and swim sessions are at a minimum. Race Prep: How you will carry fuel during the race? How much? Can you depend on race provided calories and drink? How will you refill on the race course? Put these answers you find during these long rides into your training journal--not in today's entry but in the calendar days during race week where you'll find it.