• Week 1
    Print Week

    • Day 15

    BIKE
    • Time: 1h 25m
    • Bike ME
    • Muscular Endurance
    • 85
    • WU 15'
    • MS: 5x3' w/ 1' RI. Repeat w/ 15' of Zn1-2 riding in between sets.
    • #1 End at low RPE 7
    • #2 End at middle RPE 7
    • #3 End at upper RPE 7
    • #4 End at lower RPE 8
    • #5 Build to RPE 8 in first 45s and hold.
    • CD: 15'
    Strength
    • Time: 1h 15m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      2 Leg Squats
      3
      15
      20
    • BACK
      One Arm Row
      3
      15
      20
    • LEGS
      Leg Press
      3
      15
      20
    • BACK
      Seated row
      3
      15
      20
    • LEGS
      Leg Extensions
      3
      15
      20
    • LEGS
      Hamstring curl
      3
      15
      20
    • CORE
      Core #2
      2
      0
      0

    Day 16

    RUN
    • Time: 30m
    • Run Base
    • Endurance
    • 30
    • Run on a flat course or treadmill. Keep RPE at 5-6 out of 10. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.
    Comments and Definitions

    Pretty Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.

    SWIM
    • Time: 1h 00m
    • Distance: 2800.00 yards
    • Pacing
    • Assess Fitness
    • 60
    • 2800
    • WU: 500 warm up (wu). 8 x 50 on 15 sec rest.
    • MS: 1000 yd TT (time trial) for time. After TT - swim a very easy 100. After easy swim -3x200 at the same effort at the TT - on 15" rest.
    • CD: 200
    • Your TT time for the 1,000 is divided by 10 , to get your avg. pace. This pace is now known as your T-Pace.

    Day 17

    BIKE
    • Time: 1h 00m
    • Bike Base
    • Endurance
    • 60
    • Ride on a flat course. Keep RPE at 5-6 out of 10.
    Strength
    • Time: 1h 15m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      2 Leg Squats
      3
      15
      20
    • BACK
      One Arm Row
      3
      15
      20
    • LEGS
      Leg Press
      3
      15
      20
    • BACK
      Seated row
      3
      15
      20
    • LEGS
      Leg Extensions
      3
      15
      20
    • LEGS
      Hamstring curl
      3
      15
      20
    • CORE
      Core #2
      2
      0
      0

    Day 18

    RUN
    • Time: 40m
    • Run TT
    • Assess Fitness
    • 40
    • After 10 minute warm up, you are going to run for 30 minutes as hard as you can for the entire 30 minutes. This can be run on track the or measured course (flat). Record the time/distance and get a 10 minute cool down. Stretch when done and add in Core 1, 2 or 3.
    SWIM
    • Time: 50m
    • Distance: 1750.00 yards
    • Endurance
    • Speed
    • 50
    • 1750
    • WU: 300
    • MS:
    • 5x50 (sprint 1st 25) - on 20" rest
    • 4x:
    • - 2x50 RPE 7 (15" rest)
    • - 1x100 RPE 7 (60" rest)
    • - Sprint a 50 at RPE 9 (15" rest)
    • CD: 200

    Day 19

    BIKE
      Comments and Definitions

      Off Day!

      SWIM
        RUN

          Day 20

          BIKE
          • Time: 1h 00m
          • Bike LT Test
          • Assess Fitness
          • 60
          • BT: Long warm-up of at least 15 minutes. Then ride a 30 minute time trial all out, race effort. Use a flat, out and back course. This can also be done on the trainer. This is a very hard effort. Record distance covered or average speed. Cool down for at least 15 minutes.
          SWIM
          • Time: 40m
          • Distance: 2000.00 yards
          • Form Swim
          • LT
          • 40
          • 2000
          • WU: 400 swim then 6x50 on 15" rest.
          • MS: 10x100 @T-pace +3". Your rest is 15".
          • CD: 300 easy.

          Day 21

          BIKE
          • Time: 30m
          • Bike Base
          • Endurance
          • 30
          • Ride on a flat course. Keep RPE at 5-6 out of 10.
          Comments and Definitions

          Pretty Running: lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.

          RUN
          • Time: 45m
          • Run Base
          • Endurance
          • 45
          • Run on a flat course or treadmill. Keep RPE at 5-6 out of 10. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.