• Week 1
    Print Week

    • Day 64

    BIKE
    • Time: 45m
    • Bike Base
    • Endurance
    • 45
    • Easy spin for 45 minutes in small chain ring. No HRM, but keep the effort very easy.

    Day 65

    RUN
    • Time: 1h 10m
    • Raise LT
    • Race Specific
    • 70
    • WU: 10'
    • MS: 6x5' at LT w/3' recovery.
    • CD: 10'
    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 66

    BIKE
    • Time: 35m
    • Big Gear
    • Power
    • 35
    • WU: 5'
    • MS:
    • 4x30" sprint - with 1' recovery
    • 4x1' sprints - standing 2' recovery
    • 4x30" sprint again with 1' recovery
    • CD: 5'
    Strength
    • Time: 1h 15m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      Leg Press
      3
      8
      15
    • BACK
      Seated row
      3
      8
      15
    • BACK
      Bent-Arm Pulldown
      3
      8
      15
    • LEGS
      Leg Extensions
      3
      8
      15
    • LEGS
      Hamstring curl
      3
      8
      15

    Day 67

    RUN
    • Time: 45m
    • Run Base
    • Endurance
    • 45
    • Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2. Think about running like Kenyan - smooth and efficient! Stretch when done and add in Core 1, 2 or 3.
    Comments and Definitions

    Kenyan and 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: 50m
    • Distance: 1750.00 yards
    • Speed
    • 50
    • 1750
    • WU: 300
    • MS:
    • 5x50 (sprint 1st 25) - on 20" rest
    • 4x:
    • - 2x50 Z3 (15" rest)
    • - 1x100 Z3 (60" rest)
    • - sprint a 50 Z5 (15" rest)
    • CD: 200

    Day 68

    Day 69

    BIKE
    • Time: 1h 00m
    • Bike Strength
    • Strength
    • 60
    • 60' ride on a hilly course. Push the uphills and recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.
    RUN
    • Time: 45m
    • Strength
    • Race Day Specific
    • 45
    • Off the bike, start out easy - get your bearings and pick up the pace gradually. After 10' you should be at race pace - remember to hydrate and run even paced. Try to run race pace for at least 25-35 minutes.

    Day 70

    BIKE
    • Time: 45m
    • Recovery
    • Very Easy
    • 45
    • Easy spin for 45 minutes in small chain ring. No HRM, but keep the effort very easy.
    SWIM
    • Time: 45m
    • Distance: 2200.00 yards
    • LT
    • 45
    • 2200
    • WU: 400 swim then 6x50 on 15" rest.
    • MS: 12x100 @T-pace - 5". Your rest is 15".
    • CD: 300 easy.