• Week 1
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  • Day 134

    RUN
    • Time: 35m
    • WU: 10'
    • MS: 6x90" at 10k race effort - RI: 1'
    • CD: 10'

    Day 135

    BIKE
    • Time: 1h 00m
    • After warm-up do 4x90 seconds Zone 4 effort with 3-minute recoveries. Finish with a very easy cool down and stretch.
    SWIM
    • Time: 45m
    • Distance: 1800.00 yards
    • WU: 300 & 6x50 on 10" rest.
    • MS: 10x100 on 20" rest.
    • CD: 200

    Day 136

    RUN
    • Time: 30m
    • WU: 10'
    • MS: 4x90" at 10k race effort - RI: 1'
    • CD: 10'

    Day 137

    BIKE
    • Time: 30m
    • After WU do 4x90 seconds Zone 4 effort with 3 minute recoveries. Very easy cool down and stretch.
    SWIM
    • Time: 45m
    • Distance: 1600.00 yards
    • WU: 300 & 6x50 on 10" rest
    • MS: 8x100 on 20" rest
    • CD: 200

    Day 138

    BIKE
      Comments and Definitions

      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. Get checked in - get your numbers on your bike, helmet, race belt, get your race bags set up - etc.

      SWIM
        RUN

          Day 139

          BIKE
            Comments and Definitions

            Precompetition day SWIM: 15 min. easy freestyle/back/breast mix, check out swim line you'll take on race day, check out sun position & landmarks to use for sighting. BIKE (if available) 15 min. easy spin, check gears. RUN: 15 min jog Zone 1. All sports to be completed by 12 noon. Keep off your feet as much as possible rest of the day, begin dinner no later than 6 PM. Taper off water & switch to mostly sport drinks in morning, no soda.

            SWIM
              RUN

                Day 140

                BIKE
                  Comments and Definitions

                  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. Walk: easy walk to loosen the legs and then some light stretching. Good luck!

                  SWIM
                    RUN