• Week 1
    Print Week
  • Day 64

    BIKE
    • Time: 45m
    • Big Gear
    • Power
    • 45
    • 5' wu. 5' cd. 10x1' sprints - start standing and then sit, with 2' recovery.
    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 65

    RUN
    • Time: 30m
    • Run Base
    • Endurance
    • 30
    • 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 66

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

    Day 67

    RUN
    • Time: 45m
    • Run Pacing
    • Pace
    • 45
    • WU: 10' then 10x400 at 10k race pace. A pacing only workout - no concern for speed. RI: 1'. 10' cd.

    Day 68

    BIKE
      Comments and Definitions

      Off Day!

      SWIM
        RUN

          Day 69

          BIKE
          • Time: 1h 30m
          • Bike ME
          • Muscular Endurance
          • 90
          • 15' warm up - nice smooth spinning - then shift into a the big chain ring and into a gear that allows you to spin at about 65-70 RPMs. You will spin 3x15 minutes in this gear - HR should be mid-high Z2 - recovery will be 5' easy between sets - you will probably see HR drift into Z3 - keep the cadence up - this is where you build strength. 10' cool down.

          Day 70

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