• Week 1
    Print Week
  • Day 57

    BIKE
    • Time: 30m
    • Bike Base
    • Endurance
    • 30
    • 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
      8
      15
    • BACK
      Bent-Arm Pulldown
      3
      8
      15
    • LEGS
      Leg Press
      3
      8
      15
    • BACK
      Seated row
      3
      8
      15
    • LEGS
      Leg Extensions
      3
      8
      15
    • LEGS
      Hamstring curl
      3
      8
      15
    • CORE
      Core #1
      1
      0
      0

    Day 58

    RUN
    • Time: 20m
    • Raise LT
    • Race Specific
    • 20
    • 10' wu, 10' cd. 6x5' at LT w/1' recovery.

    Day 59

    BIKE
    • Time: 30m
    • Raise Bike LT
    • LT
    • 30
    • 10' wu, 10' cd. 5' hard (at LT), 3' easy (zone 2). Do this 6x.
    Strength
    • Time: 1h 15m
    • Exercise
      Sets
      Min reps
      Max reps
    • LEGS
      2 Leg Squats
      3
      8
      15
    • BACK
      Bent-Arm Pulldown
      3
      8
      15
    • LEGS
      Leg Press
      3
      8
      15
    • BACK
      Seated row
      3
      8
      15
    • LEGS
      Leg Extensions
      3
      8
      15
    • LEGS
      Hamstring curl
      3
      8
      15
    • CORE
      Core #1
      1
      0
      0

    Day 60

    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 61

    BIKE
      Comments and Definitions

      Off Day!

      SWIM
        RUN

          Day 62

          BIKE
          • Time: 1h 30m
          • Strength
          • Race Specific Prep
          • 90
          • 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: 1h 30m
          • Strength
          • Race Day Specific BRICK
          • 90
          • BEFORE the bike, run for 45' Z2.
          • AFTER 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.

          Day 63

          BIKE
            Comments and Definitions

            Off Day!

            SWIM
              RUN