• Week 1
    Print Week

    • Day 127

    Day 128

    BIKE
    • Time: 1h 00m
    • 60 minutes
    • 30min at RPE 3, 15min at RPE 7
    Comments and Definitions

    This is the first week of taper for the first A race. Lots of workouts, but low volume. With the reduced volume, watch your calorie intake as well.

    SWIM
    • Time: 30m
    • Form
    • wu: 250 continuous.
    • main: 200, 2x100, 200, 2 x 100, 200, long intervals at RPE4, short at RPE 7-8
    • cd: 150 easy

    Day 129

    BIKE
    • Time: 1h 15m
    • 60 minutes
    • 6 x (7t, 3r) 7t in high gear/low cadence RPE 6 (as in seated hill climb). 3r in small chainring, easy spinning at RPE 3.
    • cd: 15min

    Day 130

    RUN
    • Time: 40m
    • 40 minutes at RPE 3 with 6 x 20seconds strides during run.

    Day 131

    SWIM
    • Time: 1h 00m
    • 20 x 100 EBEH (25easy, 25build, 25easy, 25 hard).
    • Try extra, extra hard to think about form during the first 75 then try even harder to hold that form for the last 25--think about how you're going to hold that form on race day with hundreds of people invading your 'lane' while trying to swim hard.

    Day 132

    BIKE
    • Time: 2h 00m
    • 120 minutes at RPE 3-4.
    Comments and Definitions

    Swim-Bike Brick Setup and transition as if it were race day

    SWIM
    • Time: 45m
    • Open water if possible.
    • Continuous swim. 1st 200m at RPE 9-10, then settle into race pace. Recall any mental notes regarding your form from yesterday

    Day 133

    RUN
    • Time: 1h 15m
    • 75minutes tempo
    • wu/cd: 20 RPE3-4
    • main: 5 x (5t,2r) 5t at RPE 5 (just below lactate threshold), 2r at RPE 2