• Week 1
    Print Week

    • Day 134

    Day 135

    BIKE
    • Time: 45m
    • 45 minutes
    • 30min at RPE 3, 15min at RPE 7
    Comments and Definitions

    Two weeks out we're still reducing hours a bit but with some strong efforts on the weekend.

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

    Day 136

    BIKE
    • Time: 30m
    • 30 minutes, ladder
    • 10:00 RPE 3
    • 10:00 RPE 7
    • 10:00 RPE 3

    Day 137

    RUN
    • Time: 40m
    • 40 minutes, 10 min. wu/cd, 20minutes at RPE 7.

    Day 138

    Day 139

    BIKE
    • Time: 1h 30m
    • 90 minutes at RPE 3-4
    Comments and Definitions

    Swim-Bike Brick This is transition practice just like last week. Fix any timing/gear problems that you had. This is one area where there's no reason to not clock olympic athlete times!

    SWIM
    • Time: 45m
    • Open water if possible.
    • Continuous swim. 1st 400m at RPE 9-10, then settle into race pace

    Day 140

    BIKE
    • Time: 30m
    • 30min starting at RPE3 and finishing at RPE 7-8, transition immediately to the run.
    Comments and Definitions

    Bike-Run Brick. Stretch well and get some recovery fuel.

    RUN
    • Time: 1h 00m
    • 60min, RPE 5-6.