Bike

• 30m
• 9.00 miles
• -----

Bike Base
Endurance
30
Ride on a flat course, just spinning easy. Keep HR in Zone 1-2, no higher than mid Z2.

Swim

• 30m
• 1300.00 yards
• -----

WU: 300 swim, 100 kick warm up
MS: 4x25, 4x75, 4x100 all at Olympic race pace - rest is 10" on all.
CD: 100 cool down

Kickboard Kick OR
Kick on Back

Bike

• 20m
• 6.00 miles
• -----

Pre Race Prep
Olympic Prep
20
Warm up for 10', make sure your bike is shifting properly and nothing is loose or rattling. Check tire pressure and make sure handlebars, stem, skewers are all tight. After wu, do 4x20" fast with a full recovery between each.

Run

• 20m
• 2.00 miles
• -----

Pre Race Prep
Olympic Prep
20
Warm up for 10' , After wu, do 4x20" fast with a full recovery between each.

Swim

• 20m
• 1000.00 yards
• -----

Speed
Speed/Taper
20
1000
Easy open water swim - throw in 6 x 100 sprints - practice spotting!

Bike

• -----
• 26.00 miles
• -----

Race Day
Olympic

Warm up for 10' before the race, make sure your bike is shifting properly and nothing is loose or rattling. Check tire pressure and set your bike in the right gear for the start of the race. Take the first few miles out easy, and ease into the ride. Remember to eat/drink during the ride.

Olympic Race Day Plan

Run

• -----
• 6.20 miles
• -----

Race Day
Olympic

Warm up for 10'-15' before the race and do 3-4 quick pick ups - stay loose and calm. Go over your race day plan in your head. Feel strong and confident. After the race get a 10' cool down.

Olympic Race Day Plan

Swim

• -----
• 1760.00 yards
• -----

Race Day
Olympic

Warm up for 10' and race a 1.5k - (warm up for at least 500 yds) - if you can - throw in a few 50s - just to get your HR up and ready to race from the get go! Pick a straight line, get on some fast feet and Good Luck!

Olympic Race Day Plan