• Week 1
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  • Day 55

    BIKE
    • Time: 3h 00m
    • WU: Spend the first 60' warming up.
    • MS: The next 80' is (20' LT, 5' recovery, 15' LT, 10' recovery, 10' LT, 15' recovery, 5' LT). Final recovery is 40' at an average effort - not hammering, not spinning freely either.
    • This is part LT, part pacing. I want you going hard during the LT sessions, but I want each progressively shorter LT section at a faster pace than the last. LT is around race pace.
    SWIM
    • Time: 1h 00m
    • Distance: 2000.00 yards
    • WU: 400 warm up (wu). 8 x 50 on 15 sec rest.
    • MS: 1000 yd TT (time trial) for time.
    • CD: 200
    • This time for the 1,000 is divided by 10 , to get your avg. pace. This pace is now known as your T-Pace.