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The following equipment is nearing replacement:

    May 13

    Bike
    • 1h 00m
    • -----
    • -----

    1 hour at high Z2/Z3 then right into the run.

    Run
    • 1h 45m
    • -----
    • -----

    RUN BRICK After bike:
    WU: 10'
    MS: Then 2x20' at Zone 2 - mid to high Z2 - 5' easy in between.
    Then 2x10 at Zone 3 - 5' easy in between again. Then 5' at Zone 4
    CDE: 10' cool down.

    Swim
    • 1h 00m
    • -----
    • -----

      May 14

      Bike
      • 1h 30m
      • -----
      • -----

      Easy spin later in the day to shake the legs out from the run.

      Run
      • 30m
      • -----
      • -----

        May 15

        Bike
        • 1h 00m
        • -----
        • -----

        Start out at a very easy gearing, over 20' gradually increase the resistance to a medium level. Maintain medium resistance for 20' spinning smoothly. Then gradually work back to the easy gear you started with over the last 20' minutes. Purpose is to loosen legs after long run or ride from day before.

        Run
        • 30m
        • -----
        • -----
        Swim
        • 1h 00m
        • 2377.44 meters
        • -----

        MS: 4x200 no warm up on 45" rest.
        Then 500 at race pace. Rest 1'
        Then 6x200 at race pace with 30" rest.
        CD: 100

          May 16

          Bike
          • 1h 20m
          • -----
          • -----

          WU: 10'
          MS: 10' hard (at LT), 2' easy (zone 2). Do this 5x.
          CD: 10'

          Run
          • 45m
          • -----
          • -----

          Run on a flat course or treadmill.
          WU: 15'
          MS: 15' @ Zone 2
          CD: 15'

            May 17

            Bike
            • 1h 00m
            • -----
            • -----

            Start out at a very easy gearing, over 20' gradually increase the resistance to a medium level. Maintain medium resistance for 20' spinning smoothly. Then gradually work back to the easy gear you started with over the last 20' minutes. Purpose is to loosen legs after long run or ride from day before.

            Run
            • 30m
            • -----
            • -----
            Swim
            • 1h 00m
            • 2651.76 meters
            • -----

            WU: 300
            MS: Then 4x200 pull with 30" rest.
            Then 8x100 with 15" rest.
            200 kick.
            6x100 on 10" rest.
            CD: 200

            Kickboard Kick or Kick on Back with hands over head, fingers locked. 'Pull' Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats.

              May 18

              Bike
              • 30m
              • -----
              • -----
              Run
              • 30m
              • -----
              • -----
              Off Day.

                May 19

                Run
                • 40m
                • -----
                • -----

                RUN BRICK
                Run 40' on a flat course or treadmill after bike workout. Keep HR in Zone 1-2. Stretch when done and add in Core 1, 2 or 3.

                'Pull' Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats.

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                Av8rTx's Training Plan


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