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The following equipment is nearing replacement:

    May 16

    Bike
    • 1h 20m
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    • -----

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

    Run
    • 45m
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    • -----

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

          May 19

          Run
          • 40m
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          • -----

          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.

            May 20

            Bike
            • 3h 30m
            • -----
            • -----

            Race simulation - start out easy and at the start of hour 3 you should be in high Zone 2, the last 30' are Zone 3. Go right into the brick.

            Run
            • 1h 00m
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            • -----

            Run 60' on a flat to rolling course or treadmill. Keep HR in Zone 1-2 for the first 15' which is a warm-up. Next 30' is 10 x (1' hard - 5K pace, 2' easy - marathon pace). Return to Zone 1-2 for last 15'. Think about form and running pretty. Concentrate on keeping turnover high, don't overstride - run efficiently.

            Swim
            • 30m
            • 1500.00 meters
            • -----

            WU: 500
            MS: 500 pull, 8x50 fast on 20" rest
            CD: 100

            'Pretty' Running - Lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.

              May 21

              Bike
              • 1h 45m
              • 31.00 miles
              • 17.71 Mi/hr
              Run
              • 30m
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              • -----

                May 22

                Run
                • 30m
                • -----
                • -----
                Swim
                • 1h 30m
                • 4114.80 meters
                • -----

                WU: 1000 swim & 4x100 on :20 rest.
                MS: 3x800 on :30 rest.
                After last 800, you are going to pull an easy 300.
                Last set is 8 x25 on 1:00 as fast as you can.
                CD: 200

                '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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