• Week 1
    Print Week

    • Day 43

    BIKE
    • Time: 30m
    • Bike Base
    • Endurance
    • 30
    • Ride on a flat course, just spinning easy. Keep HR in Zone 1-2, no higher than mid Z2.
    Strength
    • Time: 1h 15m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      2 Leg Squats
      2
      40
      60
    • BACK
      Seated row
      2
      40
      60
    • LEGS
      Leg Press
      2
      40
      60
    • BACK
      Bent-Arm Pulldown
      2
      40
      60
    • LEGS
      Leg Extensions
      2
      40
      60

    Day 44

    RUN
    • Time: 1h 10m
    • Run Pacing
    • The Pyramid I
    • 70
    • WU: 10'
    • MS:1x1600, 4x400, 2x800, 4x400, 1x1600 - 200 recovery on all. Every rep should be the same pace - no concern for speed.
    • CD: 10'
    SWIM
    • Time: 1h 00m
    • Distance: 3200.00 yards
    • Swim TT
    • Assess Fitness
    • 60
    • 3200
    • WU: 500 warm up. 8 x 50 on 15 sec rest.
    • MS: 2000 yd TT (time trial) for time. After TT - swim a very easy 100.
    • CD: 200

    Day 45

    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. 10 minutes into the time trial punch the lap button on your heart rate monitor and record your average heart rate for the last 20 minutes. Also record distance covered or average speed. Cool down for at least 15 minutes.
    Strength
    • Time: 45m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      2 Leg Squats
      2
      12
      15
    • BACK
      Bent-Arm Pulldown
      2
      12
      15
    • LEGS
      Leg Press
      2
      12
      15
    • BACK
      Seated row
      2
      12
      15
    • LEGS
      Leg Extensions
      2
      12
      15
    • LEGS
      Hamstring curl
      2
      12
      15

    Day 46

    RUN
    • Time: 30m
    • Run Base
    • Endurance
    • 30
    • 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 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. 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: 2800.00 yards
    • Swim Endurance
    • Endurance
    • 60
    • 2800
    • WU: 300 swim & then 300 drills.
    • MS: 8x100 @75% effort. Rest is 20".
    • Then 8x100 on your best average of the set above (if you hit 1:40 avg. then that is your goal on this set). Rest is 10".
    • Next set is 400 pull with paddles.
    • CD: 200

    Day 47

    Day 48

    BIKE
    • Time: 3h 30m
    • Bike Base
    • Endurance
    • 210
    • 3.5 hour ride as follows: 30' easy spinning - then 5x10' Big Gear @65-75 RPMS - with 2' recovery. Then another 30' easy spinning. Then 2x25' aero position at race effort @ 90 RPMS. The last 30' of the ride are very easy, just spin to get the legs loose.
    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 49

    BIKE
    • Time: 30m
    • Bike Base
    • Endurance
    • 30
    • Ride on a flat course. Keep HR in Zone 1-2.
    SWIM
    • Time: 1h 00m
    • Distance: 2600.00 yards
    • Speed
    • Race Day Simulation!
    • 60
    • 2600
    • MS: 4x200 no warm up on :30 rest.
    • Then 500 at race pace.
    • Rest 1' then 6x200 at race pace with 30" rest.
    • CD: 100