• Week 1
    Print Week

    • Day 64

    BIKE
    • Time: 45m
    • 45 minutes spinning at RPE 3, include 6 x20-second accelerations to top cadence spaced about 5 minutes apart.
    Comments and Definitions

    This week we extend your existing endurance base and include multiple disciplines in a single workout.

    SWIM
    • Time: 45m
    • Long day
    • wu: 500 continuous, then 5 x 50
    • main: 1 x 1500, RPE 3
    • cd: 3 x 75, each slower than last

    Day 65

    BIKE
    • Time: 45m
    • 45minutes at RPE 4 followed by run.
    Comments and Definitions

    Brick Stretch well afterwards...

    RUN
    • Time: 30m
    • 30 minute recovery run at RPE 2-3.

    Day 66

    Day 67

    SWIM
    • Time: 45m
    • Long day
    • wu: 200swim, 200kick, 200swim
    • main: 2 x 750, RPE 3 , even pace on both
    • cd: 4 x 50, each slower than last

    Day 68

    BIKE
    • Time: 3h 00m
    • 3 hr. long bike. Include some hills but don't kill yourself. That will happen tomorrow...

    Day 69

    BIKE
    • Time: 1h 30m
    • 1.5 hours at RPE 3-4.
    Comments and Definitions

    All 3 events back to back today as race prep, but only the swim is higher effort--the bike and run are both at RPE3. Try to start this session a couple hours after breakfast--just as race prep. If warm enough, use actual clothes and equipment you intend to race with. You'll get strange looks if you're wearing a wetsuit in the pool, but just remember to look strange with confidence!

    RUN
    • Time: 20m
    • 20 minute recovery run at RPE 2-3.
    SWIM
    • Time: 15m
    • 15 minutes with first 400m at RPE 7, settle into RPE 3-4 afterwards.

    Day 70

    SWIM
    • Time: 1h 15m
    • Long day
    • wu: 200swim, 200kick, 200pull, 200swim
    • main: 1900 ladder. Do a set of 300, then 275, 250 etc…until 25. Start at RPE 3 and build speed on each one until the end.
    • cd: 4 x 50, each slower than last