• Week 1
    Print Week
  • Day 76

    BIKE
    • Time: 1h 35m
    • -Start in big ring, easiest gear. Spend ~30' gradually working your way up to the hardest you can handle riding 30' in, not worrying about cadence.
    • -Leaving it in big ring, hardest possible gear, do 10 x (30" grind, 30" all out, 30" grind, 30" stand) into 5' grind in big ring, hardest gear you can handle.
    • -10' easy small ring spin.
    • -Do 5 x (30" grind, 30" all out, 30" grind, 30" stand) into 10' grind in big ring, hardest gear you can handle.
    • -Gradually work your back to your easiest gear by 1' for cool-down.
    • *Grind means sitting back on saddle, turning pedals over, not worrying about cadence, which should be around 60 or so.
    Comments and Definitions

    Kick (Regular) - Kickboard Kick or Kick on Back with hands over head, fingers locked.

    SWIM
    • Time: 1h 05m
    • Distance: 3250.00 yards
    • WU: 300 swim, 100 kick
    • MS: 5x (300 at T-pace minus 3 seconds, 100 drill, 100 fast, 50 non-free)
    • CD: 100 ez