• Week 1
    Print Week

    • Day 85

    BIKE
    • Time: 1h 00m
    • Start out at a very easy gearing, over 20' gradually increase the resistance to a medium level. Maintain medium resistance for 20' spinning smoothly. Then gradually work back to the easy gear you started with over the last 20' minutes. Purpose is to loosen legs after long run or ride from day before.
    Strength
    • Time: 40m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      Leg Press
      3
      30
      40
    • BACK
      Seated row
      3
      30
      40
    • BACK
      Bent-Arm Pulldown
      3
      30
      40
    • LEGS
      Hamstring curl
      3
      15
      20
    • LEGS
      Step Ups
      3
      15
      20
    • CORE
      Core #1
      1
      0
      0
    • CORE
      Core #2
      1
      0
      0

    Day 86

    RUN
    • Time: 1h 00m
    • WU: Run 10' warm up to your favorite 2-3' minute hill.
    • MS: Workout is 10x2' hard - should be at LT at around 2' then jog down easy. It's ok to walk a little bit to get your breath back.
    • CD: Cool down is 10' easy.
    SWIM
    • Time: 1h 00m
    • Distance: 2600.00 yards
    • MS: 4x200 no warm up on 45" rest.
    • Then 500 at race pace. Rest 1'
    • Then 6x200 at race pace with 30" rest.
    • CD: 100

    Day 87

    BIKE
    • Time: 1h 40m
    • WU: 20'
    • MS: Then 5x1' spin @ 100 rpms - 1' easy in between.
    • Breakthough: Tempo intervals. On road or trainer. Do 6x8 minutes in the 5 zone (3 minute recoveries). Relax! Smooth pedaling. 88-92 rpm. Aero position all the way.
    • CD: 5'
    Strength
    • Time: 40m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      Leg Press
      3
      30
      40
    • BACK
      Seated row
      3
      30
      40
    • BACK
      Bent-Arm Pulldown
      3
      30
      40
    • LEGS
      Hamstring curl
      3
      15
      20
    • LEGS
      Step Ups
      3
      15
      20
    • CORE
      Core #1
      1
      0
      0
    • CORE
      Core #2
      1
      0
      0

    Day 88

    RUN
    • Time: 1h 00m
    • 1 hour easy!
    Comments and Definitions

    Kick (Regular) - Kickboard Kick or Kick on Back with hands over head, fingers locked. 'Pull' Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats.

    SWIM
    • Time: 1h 00m
    • Distance: 2900.00 yards
    • WU: 300
    • MS: Then 4x200 pull with 30" rest.
    • Then 8x100 with 15" rest.
    • 200 kick.
    • 6x100 on 10" rest.
    • CD: 200

    Day 89

    BIKE
      Comments and Definitions

      Off Day!

      SWIM
        RUN

          Day 90

          BIKE
          • Time: 6h 15m
          • 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.
          RUN
          • Time: 30m
          • RUN BRICK:
          • Run off the bike - nice and aerobic!

          Day 91

          BIKE
          • Time: 3h 20m
          • WU:20 minute warm up
          • MS: Then 3 hour ride at Zone 2.
          RUN
          • Time: 30m
          • RUN BRICK:
          • Run off the bike - nice and aerobic!