• Week 1
    Print Week
  • Day 22

    BIKE
    • Time: 1h 25m
    • Bike ME
    • Muscular Endurance
    • 85
    • 15' wu. 5x3' w/ 1' RI - you are going to do this set 2x w/ 15' of Z 1-2 riding in between sets.
    • SET 1:
    • #1 End at low Zn 3
    • #2 End at middle Zn 3
    • #3 End at upper Zn 3
    • #4 End at lower Zn 4
    • #5 Build to Zn 4 in first 45s and hold.
    • SET 2:
    • #1 End at middle Zn 3
    • #2 End at upper Zn 3
    • #3 End at lower Zn 4
    • #4 End at upper Zn 4
    • #5 Build to Zn 5a in first 45s and hold.
    • 15' cd.
    Strength
    • Time: 1h 15m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      2 Leg Squats
      3
      20
      25
    • BACK
      Bent-Arm Pulldown
      3
      20
      25
    • LEGS
      Leg Press
      3
      20
      25
    • BACK
      Seated row
      3
      20
      25
    • LEGS
      Leg Extensions
      3
      20
      25
    • LEGS
      Hamstring curl
      3
      20
      25
    • CORE
      Core #3
      2
      0
      0

    Day 23

    RUN
    • Time: 45m
    • Run Base
    • Endurance
    • 45
    • 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 24

    BIKE
    • Time: 1h 00m
    • Bike Base
    • Endurance
    • 60
    • Ride on a flat course. Keep HR in Zone 1-2.
    Strength
    • Time: 1h 15m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      2 Leg Squats
      3
      20
      25
    • BACK
      Bent-Arm Pulldown
      3
      20
      25
    • LEGS
      Leg Press
      3
      20
      25
    • BACK
      Seated row
      3
      20
      25
    • LEGS
      Leg Extensions
      3
      20
      25
    • LEGS
      Hamstring curl
      3
      20
      25
    • CORE
      Core #3
      2
      0
      0

    Day 25

    RUN
    • Time: 52m
    • Raise LT
    • Race Specific
    • WU: 10'
    • MS: 4x5' at LT w/3' recovery.
    • CD: 10'

    Day 26

    BIKE
      Comments and Definitions

      Off Day!

      SWIM
        RUN

          Day 27

          BIKE
          • Time: 1h 15m
          • Bike Strength
          • Strength
          • 75
          • 75' 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: 1h 15m
          • Run BEFORE Bike BRICK
          • Endurance
          • 75
          • 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 28

          BIKE
          • Time: 45m
          • Bike Base
          • Endurance
          • 45
          • Ride on a flat course. Keep HR in Zone 1-2.