- Time: 45m
- Technique
- High RPM Spin
- 45
- WU: 10' - CD: 10' 25' at 105+ RPMS.
- Time: 1h 15m
- ExerciseSetsMin repsMax reps
- LEGS2 Leg Squats31520
- BACKBent-Arm Pulldown31520
- LEGSLeg Press31520
- BACKSeated row31520
- LEGSLeg Extensions31520
- LEGSHamstring curl31520
- CORECore #2200
- Time: 15m
- Run Base
- Endurance
- 15
- Run on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.
- Time: 45m
- Bike Hill Repeats
- Strength
- 60
- 15' wu. Then 8x2' up a hill at 65-70 RPMS. Recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise. 15' cd.
- Time: 1h 15m
- ExerciseSetsMin repsMax reps
- LEGS31520
- BACK31520
- LEGS31520
- BACK31520
- LEGS31520
- LEGS31520
- CORE200
- Time: 20m
- Run Base
- Endurance
- 20
- Run on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.
- Time: 1h 15m
- Bike Base
- Endurance
- 75
- Ride on a flat course. Keep HR in Zone 1-2.
- Time: 30m
- Race Day Simulation
- Race Specific Prep
- 30
- After 15' wu, ride a rolling course, sprint the uphills and on the flat section go into your race pace effort. Go right into the run brick.
- Time: 25m
- Race Day Simulation
- Race Day Specific BRICK
- 25
- 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 10-12 minutes.
Day 43
![](/img/tot02.png)
BIKE
![](/img/tot05.png)
Strength
Day 44
![](/img/tot03.png)
RUN
Day 45
![](/img/tot02.png)
BIKE
![](/img/tot05.png)
Strength
Day 46
![](/img/tot03.png)
RUN
Day 47
![](/img/tot02.png)
BIKE
Comments and Definitions
Off Day!
![](/img/tot01.png)
SWIM
![](/img/tot03.png)
RUN
Day 48
![](/img/tot02.png)
BIKE
Day 49
![](/img/tot02.png)
BIKE
![](/img/tot03.png)
RUN