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August 18
August 19
Run
- 1h 30m
- -----
- -----
90 minutes at RPE 3
August 20
Bike
- 30m
- -----
- -----
3 x 10 minutes, start each slow, build up to race pace on each.
Run
- 30m
- -----
- -----
3 x 10 minutes, start each slow, build up to race pace on each.
Swim
- 20m
- -----
- -----
4 x 5 minutes, start each fast, level out pace on each
A quick run through of all 3 sports today.
Welcome to race week! Congrats on getting this far after many weeks of long hours.
You've practiced nutrition, done the long sessions, have this taper plan for the week, and know the race course. Follow your own plan and not what you see others doing. Much more harm than good can be done this week by training too long, not sleeping enough, experimenting with food and race equipment, and chasing the pack during the first 40miles on the bike.
Feel free to mail me with how you did and how the plan worked for you.
Good luck and race strong!!
Scott
August 21
Bike
- 20m
- -----
- -----
Warm up 5 minutes, 5 x 2 minute fast!, cool down 5 minutes
Run
- 15m
- -----
- -----
Warm up 5 minutes, 5 x 1 minute fast!, cool down 5 minutes
Swim
- 15m
- -----
- -----
Warm up 5 minutes, 6 x 50 fast!, cool down 5 minutes
August 22
Swim
- 30m
- -----
- -----
30 minutes continuous easy swimming on the race course if possible, RPE 2-3
August 23
Bike
- 1h 00m
- -----
- -----
Warm up 10 minutes, 30minues cruise at race pace, cool down.
Run
- 30m
- -----
- -----
Warm up 5 minutes, 15 minutes cruise at slightly faster than race pace, cool down.
August 24
OFF!
drew_167's Training Plan
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180 minutes at RPE 3-4
Open water if possible.
Continuous swim. 1st 200m at RPE 9-10, then settle into race pace