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August 8
August 9
Bike
- 1h 00m
- -----
- -----
60 minutes at RPE 4-5
Run
- 2h 00m
- -----
- -----
2 hours at RPE 3 using race nutrition/hydration plan.
Brick: short bike and long run. Use race uniform if possible. The high intensity bike spinning will twist up your stomach a bit and provide further testing for nutrition and hydration in the run.
August 10
OFF!
August 11
Bike
- 3h 00m
- -----
- -----
3 hour bike. Keep RPE 3-4. Ride on race terrain if possible, use race clothes if possible. Use race equipment.
Run
- 20m
- -----
- -----
20 minute recovery run at RPE 2.
August 12
OFF!
August 13
Two weeks to go! Enjoy the further reduction in hours and resist the urge to go longer or harder. Also resist the urge for pizza, beers and 5AM clubbing with all your newly found extra free time.
Take your bike to the shop and get a tune up. Check your tires or better yet, get new tires/tubes. Test out thoroughly this week and early next.
August 14
Bike
- 1h 00m
- -----
- -----
60 minutes
wu: 10 minute RPE3
main: 40 minutes RPE 7
cd: 10 minutes RPE 3
Swim
- 30m
- -----
- -----
Form
wu: 250 continuous.
main: 200, 2x100, 200, 2 x 100, 200, long intervals at RPE4, short at RPE 7-8
cd: 150 easy
drew_167's Training Plan
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90 minutes in full aero position. RPE 3
Speed day
wu: 3 x 200 - swim, kick, pull
main: 16 x 50 odds RPE 4, evens RPE 8-9
cd: 150 easy