• Week 1
    Print Week

    • Day 111

    BIKE
    • Time: 6h 45m
    • (6-7.5 hours) 100-112 miles. First 30 miles are easy Zone 1 - then try to ride the next 70-82 miles at Zone 2 while keeping cadence in 85-92 range and eating and fueling properly. From miles 82 to 112 ride strong - keep nutrition rolling, stay aero, and work on spinning - no grinding!
    RUN
    • Time: 30m
    • RUN BRICK:
    • Run off the bike - nice and aerobic!
    SWIM
    • Time: 1h 15m
    • Distance: 3800.00 yards
    • WU: 300 & 6x50 on 10" rest.
    • MS: 30x100
    • -10 on 40" rest
    • -10 on 30" rest
    • -10 on 20" rest
    • CD: 200