• Week 1
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    • Day 64

    BIKE
      Comments and Definitions

      Off Day!

      SWIM
        RUN

          Day 65

          BIKE
          • Time: 1h 00m
          • Stay with a smooth pedaling stroke and keep your HR aerobic!
          RUN
          • Time: 30m
          • WU: 10'
          • MS: Then 6x400 at 10k race pace. A pacing only workout - no concern for speed. RI: 1'.
          • CD: 10'
          SWIM
          • Time: 30m
          • Distance: 1400.00 yards
          • WU: 300 & 6x50 on 10" rest.
          • MS: 6x100 on 20" rest.
          • CD: 200.

          Day 66

          BIKE
            Comments and Definitions

            Off Day!

            SWIM
              RUN

                Day 67

                BIKE
                • Time: 30m
                • After WU do 4 x 90 seconds at 85-90% effort but RPE).
                • (3 minute recoveries). Very easy cool down and stretch.
                RUN
                • Time: 30m
                • WU: 10'
                • MS: Then 4x400 at 10k race pace. A pacing only workout - no concern for speed. RI: 1'.
                • CD: 10'
                SWIM
                • Time: 30m
                • Distance: 1200.00 yards
                • WU: 300 & 6x50 on 10" rest.
                • MS: 4x100 on 20" rest.
                • CD: 200.

                Day 68

                BIKE
                  Comments and Definitions

                  Off Day.

                  SWIM
                    RUN

                      Day 69

                      BIKE
                      • Time: 30m
                      • After warming-up do 4 x 90 seconds at race effort (3.5-minute recoveries). Cool down very easily and stretch.
                      RUN
                      • Time: 20m
                      • Warm up for 10' , After wu, do 4x20" fast with a full recovery between each.
                      SWIM
                      • Time: 20m
                      • Distance: 1000.00 yards
                      • Continuous open water swim. Try to think about keeping good form like you're in a pool. Little head movement, good body roll, long follow through, high elbow recovery, etc. Practice sighting too - pick a point and try to get to it sighting as little as possible.

                      Day 70

                      BIKE
                        • Warm up for 10' before the race. Make sure your bike is shifting properly and nothing is loose or rattling. Check tire pressure and set your bike in the right gear for the start of the race. Take the first 5 miles out easy, and ease into the ride. Remember to eat/drink during the ride.
                        RUN
                          • Warm up for 10'-15' before the race and do 3-4 quick pick ups - stay loose and calm. Go over your race day plan in your head. Feel strong and confident. After the race get a 10' cool down.
                          SWIM
                            • Warm up for 10' and race a 1.5k - (warm up for at least 500 yds) - if you can - throw in a few 50s - just to get your HR up and ready to race from the get go! Pick a straight line, get on some fast feet and Good Luck!