• Week 1
    Print Week

    • Day 43

    RUN
    • Time: 30m
    • Distance: 3.00 miles
    • Run with heart rate in zone 1-2. Don't force zone 2. Flat to gently rolling. Continually check form. Quick cadence (88+ rpm). Flat footstrike with weight on ball of foot (not toes). Foot paws back just before footstrike.
    Comments and Definitions

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

    SWIM
    • Time: 50m
    • Distance: 2250.00 yards
    • WU: 100 drill, 50 kick, 100 drill, 50 kick.
    • MS: 3 x 500 at T-pace (45”).
    • CD: 100 drill. 50 kick easy. 300 swim good form.

    Day 44

    BIKE
    • Time: 2h 30m
    • Distance: 40.00 miles
    • Breakthrough:
    • WU: Warm up 20-30 minutes.
    • MS: Then ride 2 hours steady at 15-20bpm BELOW LT. Observe heart rate at this effort. What was your average HR for the steady state portion?
    Strength
    • Time: 45m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      Leg Press
      3
      8
      15
    • BACK
      Seated row
      3
      8
      15
    • BACK
      Bent-Arm Pulldown
      3
      8
      15
    • LEGS
      Step Ups
      3
      8
      15
    • LEGS
      Hamstring curl
      3
      8
      15
    • CORE
      Core #1
      1
      0
      0
    • CORE
      Core #2
      1
      0
      0

    Day 45

    BIKE
    • Time: 1h 15m
    • WU: 10'
    • MS: 6' hard (95% of LT), 2' easy (zone 2). Do this 7x.
    • CD: 10'
    SWIM
    • Time: 1h 00m
    • Distance: 2800.00 yards
    • WU: 300 & 6x50 on 10" rest.
    • MS: 20x100 on 20" rest
    • CD: 200

    Day 46

    RUN
    • Time: 30m
    • Distance: 3.00 miles
    • WU: Warm up for at least 10' before the first stride.
    • MS: Run 8x30 left foot strikes - time should be between 19-21". In between each stride you will skip 40 times back to the start - take a short rest and repeat.
    • CD: Cool-down with at least 5' easy jog (Zone 1).
    Comments and Definitions

    DEFINITIONS: Strides - short repeats at a 5K pace with recovery in-between. Each 'repeat/stride' should be about 20-30 seconds long and allow for a full recovery in between. Make sure you are properly warmed up-at least 10 minutes before the first. You are looking to get in about 45 left OR right foot strikes per 30". Multiply by 'two' for your RPM. So 45 left foot strikes per 30 seconds will equal 90 RPM, a running cadence that is the most efficient. You will typically be doing 4-10 repeats of 20-30" strides with a full recovery between sets (depending on the particular workout) by walking back to the starting point. Over time with these workouts, you will see your cadence quicken, you will be lighter on your feet, and your run times will improve.

    Day 47

    BIKE
      Comments and Definitions

      Off Day! Actively focus on recovery today: 1) stay off of legs all you can, 2) watch nutrition closely (healthy carbs, lean protein, and good fats), 3) stretch, and 4) drink plenty of fluids. Other common recovery aids include massage, napping, elevating legs, floating in water, and listening to music.

      SWIM
        RUN

          Day 48

          BIKE
          • Time: 4h 00m
          • Distance: 72.00 miles
          • BRICK (see run)
          • Race simulation - start out easy and at the start of hour 2 you should be in high Zone 2, the last 30' are Zone 3. Go right into the run brick.
          Comments and Definitions

          DEFINITIONS: T-Pace = swim test time / the number of 100 you swam. If you swam 10:00 for 500yards, then your T-Pace would equal 10:00/5 for a T-Pace of 2:00 per 100.

          RUN
          • Time: 40m
          • Distance: 5.00 miles
          • BRICK:
          • 2 x 20' runs - one before the bike, one after the bike. Keep the pace pretty easy, focus on form and turnover. The last 3' of each run, increase intensity to a little under LT.
          SWIM
          • Time: 1h 00m
          • Distance: 2800.00 yards
          • Breakthrough:
          • WU: 200 building speed each 50 (slow-mod-faster-fastest). Rest 30 sec.
          • MS: 5 x 400 (10 sec recoveries) building speed on each 100 (slow-mod-faster-fastest). Recover 10 seconds after last one.
          • Then swim a 500 time trial. All out. Your average 100 pace for this is your T-time for future workouts.
          • CD: Then swim easy, 100 cool down.

          Day 49

          BIKE
          • Time: 1h 00m
          • Distance: 20.00 miles
          • Stay with a smooth pedaling stroke and keep your HR aerobic!
          Comments and Definitions

          DEFINITIONS Kenyan and 'Pretty' Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.

          RUN
          • Time: 1h 45m
          • Distance: 12.00 miles
          • Run 105' on a flat course or treadmill. Generally keep HR in Zone 1-2, but throw in a few hills if possible. Think about form and running pretty. Start to work on nutrition - what sits well? Make sure to stay hydrated, drop a bottle and do loops if necessary.