- Time: 1h 00m
- 60 outside or on trainer. RPE 3. Again, practice food and hydration timing that you plan to use during race.
- Time: 30m
- 30 minutes at RPE 2. Do in morning or late, but not within several hours of swim/bike work.
- Time: 30m
- Continuous 30 minutes at RPE 4, open water if possible.
- Time: 45m
- 45 minutes wth strides at RPE 3-4 (optional) If you feel fatigue already this week, skip this run and focus on making sessions later in the week.
- Time: 1h 30m
- Time: 1h 15m
- Long day
- wu: 200swim, 200kick, 200pull, 200swim
- main: 1900 ladder. Do a set of 300, then 275, 250 etc…until 25. Start at RPE 3 and build speed on each one until the end.
- cd: 4 x 50, each slower than last
- Time: 3h 00m
- 3 hours at RPE 3-4
- Time: 40m
- 40 minutes at RPE 3
- Time: 30m
- 30 minutes spinning at RPE 3 either directly after run or later in the day. If after running, take in calories and drink at start of bike and after.
- Time: 1h 30m
- 90 minutes tempo
- wu: 15 minutes RPE 3
- main: 4 x (12t, 3r) 12t at RPE 6, 3r at RPE 2*
- cd: 15 minutes at RPE 3
Day 78
Day 79
BIKE
Comments and Definitions
Swim/Bike session together. The goal is to swim fairly hard then an easy cruise on the bike while practicing transition. Lake swim is best but you can setup a transition area in your trunk and run out of the pool just as easily.
RUN
SWIM
Day 80
RUN
Day 81
BIKE
Comments and Definitions
90min with hills. RPE 3-4 with 3x5min sessions at the end at RPE 7, recover 2min. Between efforts.
Day 82
SWIM
Day 83
BIKE
RUN
Day 84
BIKE
RUN
Keeping hours even to last week with only small changes. As with Base1, work on any consistency problems and don't move workouts to later days if missed--let them go.