• Week 1
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  • Day 62

    BIKE
    • Time: 6h 30m
    • Bike Base
    • Endurance
    • 390
    • Bike 6 hours as follows:
    • 30' easy to warm up.
    • Miles 0-40 - are just easy top of Z1
    • Miles 40-80 are Z2 (mid Z2 is perfect).
    • Miles 80 to the 100+ are top of Z2 - stay on the aero bars and drink/eat race day nutrition. It's going to take some focus to hold the effort.
    Comments and Definitions

    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. Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.

    RUN
    • Time: 45m
    • Strength
    • Race Day Specific BRICK
    • 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.
    SWIM
    • Time: 1h 50m
    • Distance: 4700.00 yards
    • Swim Endurance
    • IM Starts/Endurance
    • 110
    • 4700
    • WU: 400 non-free warm up. 6 x 50 kickboard 10" rest.
    • MS:
    • 5 x 100 free IM mass start sprint 10" rest between.
    • 5 x 100 pull easy, 10" rest between
    • 500 straight swim freestyle.
    • 10 x 50 mass start sprint 10" rest between,
    • 5 x 100 pull easy 10" rest between.
    • 1,000 straight pull
    • 500 cooldown swim/kick (on back) alternate by 100's.