Day 43

BIKE

• Time: 45m

• Technique
• High RPM Spin
• 45
• WU: 10' - CD: 10' 25' at 105+ RPMS.

Strength

• Time: 1h 15m

• Exercise
  Sets
  Min reps
  Max reps
• LEGS
  2 Leg Squats
  3
  15
  20
• BACK
  Bent-Arm Pulldown
  3
  15
  20
• LEGS
  Leg Press
  3
  15
  20
• BACK
  Seated row
  3
  15
  20
• LEGS
  Leg Extensions
  3
  15
  20
• LEGS
  Hamstring curl
  3
  15
  20
• CORE
  Core #2
  2
  0
  0

Day 44

RUN

• 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.

Day 45

BIKE

• 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.

Strength

• Time: 1h 15m

• Exercise
  Sets
  Min reps
  Max reps
• LEGS
  2 Leg Squats
  3
  15
  20
• BACK
  Bent-Arm Pulldown
  3
  15
  20
• LEGS
  Leg Press
  3
  15
  20
• BACK
  Seated row
  3
  15
  20
• LEGS
  Leg Extensions
  3
  15
  20
• LEGS
  Hamstring curl
  3
  15
  20
• CORE
  Core #2
  2
  0
  0

Day 46

RUN

• 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.

Day 47

BIKE

Comments and Definitions

Off Day!

SWIM

RUN

Day 48

BIKE

• Time: 1h 15m

• Bike Base
• Endurance
• 75
• Ride on a flat course. Keep HR in Zone 1-2.

Day 49

BIKE

• 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.

RUN

• 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.