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May 24
May 25
Run
- 30m
- -----
- -----
30 minutes recovery at RPE 2.
May 26
Bike #1
- 2h 00m
- -----
- -----
2 hour small chainring only effort.
Bike #2
- 3h 00m
- -----
- -----
3 hours long bike. If your breakfast routine last week worked, repeat it again here, if not, experiment with something new.
Bike #3
- 1h 00m
- -----
- -----
60 minutes in small ring.
May 27
May 28
Bike
- 1h 00m
- -----
- -----
60 minutes inside or out, just easy spinning, RPE 3.
Swim
- 30m
- -----
- -----
1000m continuous, open water if possible.
Recovery week!! Still lots of sessions but short ones.
Decrease your calories to matched the reduced training.
May 29
Run
- 1h 30m
- -----
- -----
1.5 hour long run at RPE 2-3 steady.
May 30
Bike
- 1h 00m
- -----
- -----
60 minutes, same as yesterday, just spinning and lots of stretching.
drew_167's Training Plan
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15 warm up, warm down with easy spinning in the small ring. 30 middle minutes in big ring, but still not a hard effort. If on the road, concentrate on constant pedaling with minimal freewheeling.
Speed day
wu: 350 continuous. last 50 in each 100 is kick
main: 10 x 200 EBEH (each 200 = 50Easy, 50Build, 50Easy, 50 Hard)
cd: 6 x 25, each slower than last