• Week 1
    Print Week
  • Day 29

    BIKE
    • Time: 1h 15m
    • Bike ME
    • Muscular Endurance
    • 75
    • 15' wu. 5x3' w/ 1' RI, Repeat w/ 15' of Zn1-2 riding in between sets.
    • #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 30

    RUN
    • Time: 1h 00m
    • Run Base
    • Endurance
    • 60
    • 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 31

    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 32

    RUN
    • Time: 30m
    • Raise LT
    • Race Specific
    • 30
    • 10' wu, 10' cd. 5x5' at LT w/3' recovery.

    Day 33

    BIKE
      SWIM
        RUN

          Day 34

          BIKE
          • Time: 2h 00m
          • Double Brick
          • Endurance
          • 120
          • Ride #1 is 60' ride on a hilly course. Ride easy, spin up all hlls and do not push HR over Z3.
          • Ride #2: 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 20m
          • Double Brick
          • Strength
          • 80
          • Run 40' after Bike #1. This run is easy, low Z2, focus on form.
          • Run #2 is after Bike #2. This run is 10' Z2, 10' Z3, 20' Z4 - walk 5' to cool down.

          Day 35

          BIKE
          • Time: 30m
          • Bike Base
          • Endurance
          • 30
          • Ride on a flat course. Keep HR in Zone 1-2.