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    • Day 134

    BIKE
      Comments and Definitions

      Off Day!

      SWIM
        RUN

          Day 135

          RUN
          • Time: 30m
          • Run Base
          • Endurance
          • 30
          • Run 30' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running with relaxed arms, face, neck, shoulders, and hands with high knees. Stretch when done and add in Core 1, 2 or 3.

          Day 136

          SWIM
          • Time: 30m
          • Distance: 1000.00 yards
          • Open Water
          • 30
          • 1000
          • Open Water swim, start easy, practicing heads up navigation, and after a warm up, sprint hard on and off (use full recovery between sprints). Sprints should be about 20 seconds each 4-5 reps. Try to use navigation of "heads up" swimming to site your land.

          Day 137

          BIKE
          • Time: 20m
          • Pre Race Prep
          • IM Prep
          • 20
          • Warm up for 10', make sure your bike is shifting properly and nothing is loose or rattling. Check tire pressure and make sure handlebars, stem, skewers are all tight. After wu, do 4x20" fast with a full recovery between each.
          SWIM
          • Time: 30m
          • Distance: 750.00 yards
          • Open Water
          • 30
          • 750
          • Open Water swim, start easy, practicing heads up navigation, and after a warm up, swim race tempo on/off as needed, but don't overdo it. Try to use navigation of "heads up" swimming to site your landmark on the horizon during sprints to swim a clean, straight line.

          Day 138

          RUN
          • Time: 15m
          • Run Base
          • Endurance
          • 15
          • Run 15' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running with relaxed arms, face, neck, shoulders, hands, and high knees. Stretch when done and add in Core 1, 2 or 3.

          Day 139

          BIKE
          • Time: 15m
          • Bike, if available, 15 min. easy spin, check gears.
          RUN
          • Time: 15m
          • 15 min jog Zone 1. All sports to be done by noon.
          SWIM
          • Time: 15m
          • 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.

          Day 140

          BIKE
            • Race Day
            • Make sure your bike is shifting properly and nothing is loose or rattling. Check tire pressure and set your bike in the right gear for the start of the race. Take the first 10 miles out easy, and ease into the ride. Remember to eat/drink during the ride.
            RUN
              • Race Day
              • Marathon
              • 5' wu and cd. Marathon race. Break the race into 3 parts. First 10 miles are moderate effort, next 10 miles are up a notch on the effort level, and the last 10k are hard. Pace yourself, and think nutrition!! Especially when you are done.
              SWIM
                • Race Day
                • Warm up for 10' and race a 4.2k - (warm up for at least 500 yds) - if you can - throw in a few 50s - just to get your HR up and ready to race from the get go! Pick a straight line, get on some fast feet and Good Luck!