Trick or Tri Training Plan Coach Darrell Myrick – USAT Level 1 Triathlon Coach Attached you will find am 8 week training plan for both the Sprint and Olympic distance triathlons. Both are aimed at beginner level athletes who do not have an extensive background in any of the disciplines and are starting with a limited endurance base. Both of the plans have several assumptions: The athlete is in good health and has been cleared by their medical professional(s) to train for and compete in a triathlon. The athlete has acceptable equipment to train for and compete in a triathlon, i.e. a bicycle, running shoes, goggles, helmet, etc. For the Sprint distance the assumption is that the athlete can run/jog for 20 minutes, cycle for 30 minutes and swim continuously for 10 minutes. A training period may be necessary to build up to these distances prior to following the training plan. For the Olympic distance the assumption is that the athlete can run/jog for 2 miles, cycle for 20 miles and swim for 300 yards. Again, athletes may need a training period to build up to the distances prior to following the training plan. Many athletes come to the sport of triathlon with a background in one or more of the disciplines, running for instance. If you are an accomplished 10K competitor and wish to become a triathlete, you may find the running portion of this training plan too rudimentary. This plan, and all training plans, are suggestive guidelines only. The true training plan is the plan the athlete decides is best for them. If the running portion, or any portion, of the training plan is not challenging enough make the adjustments you deem necessary, however, the best way to make improvements and to succeed in triathlons is to work on your weaknesses. If you are a runner, but have limited experience with cycling and swimming, your greatest opportunity for improvement is in the improvement of your weaknesses – cycling and swimming. Same holds true with cyclists and swimmers. For the more experienced athletes and for all athletes following the training plan after week 3 or 4, the opportunity to train and interact with other triathletes exists several times per week. California Triathlon has a training calendar at Californiatriathlon.org that lists trainings available to everyone, free of charge. Saturday rides, Sunday runs and bricks on Wednesdays are only a sampling of trainings that would fit well into this training plan with the most minor of alterations – show up at one of my trainings with your training plan and I’ll personally make the adjustments for you. Training and interacting with others is the best way to remain motivated and learn from the wealth of knowledge that has been gained by members of California Triathlon. California Triathlon is a 501(C)3 charitable organization and membership is completely free of charge. Sigh up and be part of one of the largest and best run triathlon clubs in the nation. Within this training plan I make reference to training Zones. Heart rate training zone are ranges that defines the upper and lower limits of training intensities. It is calculated using an age-related predicted maximum heart rate (HRmax) and a special equation called heart rate reserve. You can find several calculators on-line to assist in figuring out exactly what your personal HR Zones are, but that requires the wearing of a heart rate monitor (which I personally recommend) during training and racing. The following is a very simple, though slightly less accurate, method for determining which Zone you currently are in: Zone 1 – No physical exertion felt – breathing relaxed and normal. Zone 2 – Physical exertion is mild to moderate – breathing elevated but you remain completely conversational. Zone 3 – Physical exertion is moderate – breathing becoming labored, but conversation still possible, though in 5 to 6 word bursts. Zone 4 – Very hard physical effort – Breathing rapid, conversation is one word at a time. Zone 5 – Maximum effort – Breathing rapid and labored – you are not even thinking about talking. Most training occurs in Zones 2 and 3, with the higher intensity sprints and speed work in upper Zone 3 and Zone 4. Don’t overlook the value of lower intensity Zone training, which is where endurance is build and your body learns to burn fat efficiently. The upper Zones are reserved for more highly trained athletes and only come into training plans after the athlete has demonstrated a high level of fitness and technique. If running the suggested times and distances is an issue, I have found alternating periods of walking and running very effective to help athletes transition to more efficient and longer periods of running. They are easily adapted to any athlete and are even utilized by triathletes competing in full Ironman distance races if they become overly fatigued. The periods are described by numbers indicating the number of minutes running and walking, i.e. 1/2 would indicate 1 minute running and two walking to recover. Work to improve by transitioning from a 1/2 to a 2/2, then a 2/1 and a 3/1 etc. Again, highly individualized and every athlete needs to find what works best for them at this point in their training. Swimming, it is the bane of many triathletes and a barrier to many would be triathletes. It is the most technique dependent of the three disciplines – it doesn’t matter how strong or fit you are, if your technique is bad you will do a lot of splashing and little moving, so I have dedicated a special section for those who are new to this discipline, or those looking to make improvements in their stroke. When we talk swimming and triathlons we are talking freestyle stroke. The basics of an efficient freestyle stroke are: Proper head position – nose pointed down. This allows the hips to ride up at the water line and reduce drag. The stroke starts with full extension of one arm and a slight roll of the body to allow for a relaxed full extension – right arm extended, hips and shoulders roll with left side moving up and right side rotating downward. Pull with high elbow “catch”. Elbow should be high on the pull and over the hand for maximum leverage and proper utilization of the big muscle groups – hand and fingers pointed downward. Pull through so the hand exits at the thigh, don’t shorten the stroke to increase turnover – you will look and feel fast, but will not go fast. Long smooth strokes are fastest and most efficient. Recovery (hand recovering from exit at the thigh to full extension in front) – Elbow higher than hand and fingertips are just above water line and stay close to the body. Hand enters the water fingertips first and the elbow should go through the same “hole” in the water that the fingertips made. The kick is from the hips with toes pointed backwards, knees only flex slightly. Legs trail straight back, if they flop to the side it is a sign of some issues with your upper body position and side to side movement. This is an over simplification of the freestyle stroke, but it will get the beginner started and will help the average swimmer make improvements that will allow them to drop some time off of their swim. There are dozens of great videos online that can be a great help putting these pieces together. Fixing stroke mechanics and getting faster - First and foremost, if you need help with swimming the best way to improve is with a coach who is knowledgeable about stroke mechanics and is at least familiar with the needs of triathletes, there are several options on the California Triathlon Calendar (californiatriathlon.org), including masters programs. If you do not have access to a coach and can’t attend a master’s program, or if you are looking to just put some finishing touches on an already acceptable level of swimming competence, drills are your best option. The following are the more common drills that I have found effective in improving stroke mechanics and dropping precious minutes off of swim times. Catch Up – Swim normally, but do not start the pull right arm until the left arm has reached full extension – your left arm caught up with your right. Pull through with the right arm and recover, but don’t start the pull with the left arm until the right arm is at full extension. What it does – Forces full extension and slows down the turnover so you can focus 100% on the proper pull and recovery of a single arm. Finger Drag – After finishing the pull and exiting the water at the thigh, keep the elbow high and drag the fingertips along the surface of the water all the way through the recovery and into the entry. What it does – Forces a high elbow recovery and proper entry of the hand and elbow. Fist – Swimming with hands balled up into fists. What it does – Helps reveal and correct flaws in the “catch”. If a swimmer is not effectively executing a “catch” they will have almost zero forward motion with this drill. Focus on keeping the elbow high and over the hand during the first part of the stroke and efficiency will increase dramatically. Ear Touch – After exiting the pull at the thigh touch the ear and pause slightly. What it does – Forces high elbow recovery and proper hand placement for efficient entry, and slows down the stroke to all the opposite arm to achieve full extension. 10 Beat Kick – Swim normally, but pause with one hand at the thigh and the other fully extended in front (full pull) and kick 10 times prior to recovering the arm, repeat with the opposite arm. What it does – Engages the kick and forces a slower turnover with a full extension and pull. This can be done with a 10 beat kick, or 8, 6 or 4. Superman Kick – Both arms in front at full extension, shoulder width apart and approximately 4 -6 inches under the water (proper starting position for the stroke) – the way superman flies. Kick, flexing at the hips and toes pointed backwards. When necessary to breathe, pick the head up looking forward to get a breath, not to the side. What it does – Forces proper positioning for start of the stroke, and puts the swimmer’s focus on kicking properly and efficiently. Also helps develop the neck and core muscles needed to sight in open water events. Again a simple explanation to a complicated process, but internet videos will help a great deal in allowing visualization of the process. Drills are not about speed, they are about doing the stroke correctly and when done correctly the speed is there. Some of the best swimmers and triathletes commit as much as 30% of their swim training time to drills and stroke development and that is not a coincidence. All that said, the following is a simple and easy to follow 8 week training plan that, if followed, will definitely get you to your goal of finishing a Sprint or Olympic distance triathlon. Life does tend to happen and the plan has built in flexibility. There are two rest days per week that can be moved forward or backward 1 day without pushing conflicting trainings against each other. Try and stick to the plan, but if the circumstances only allow you 30 minutes on a day that calls for much more, 30 minutes it is. Consistency of training is more important than time or distance, but remember, the more you miss the greater the chance that you will not be properly prepared come race day. Triathlons and triathlon training are physically and mentally demanding, otherwise everyone would be doing them. Welcome to a growing fraternity of dedicated and fit athletes, and prepare to get some odd looks from family and friends when you explain to them exactly what you have chosen to do. Train well and always error on the side of safety! Coach Darrell Darrell@californiatriathlon.org Week #1 Saturday Sunday Monday Tuesday Wednesday Thursday Friday Sprint Olympic Bike 30 minutes of spinning in Zone 2 Run 20 min easy jog in Zone 2 Swim 10 minute warm up 150 yards drills – 50 of catch-up, superman & fist – 15 seconds rest (SR) between each 50 10 min warm down Bike 20 miles of spinning in Zone 2 Run 2 mile easy jog in Zone 2 Swim 300 yard warm up 200 drills – 100 catch up, 100 fist 5 X 100 with 15 seconds rest (SR) 300 warm down Day Off Swim 10 min warm up 150 drills – 50 of fingertip drag, 6 beat delay and fist – 15 SR 10 min cool down Day Off Swim 300 yard warm up 200 drills – 100 6 beat delay, 100 fingertip drag 3 X 200 with 15 SR 300 cool down Run 20 min easy jog in Zone 2 Run 2 mile easy jog in Zone 2 Bike 30 min of easy spinning in Zone 2 Day Off Bike 20 miles of spinning in Zone 2 Day Off Week #2 Saturday Sunday Monday Tuesday Wednesday Sprint Bike 35 minutes of spinning in Zone 2 Run 25 min easy jog in Zone 2 Swim 10 minute warm up 150 yards drills – 50 of catch-up, superman & fist – 15 seconds rest (SR) between each 50 100 yard swim – record time to compare and show improvement with future swims 10 min warm down Olympic Bike 25 miles of spinning in Zone 2 Run 2.5 mile easy jog in Zone 2 Swim 300 yard warm up 200 drills – 100 catch up, 100 fist 3 X 200 with 15 seconds rest (SR) 300 warm down Day Off Swim 10 min warm up 150 drills – 50 of fingertip drag, 6 beat delay and fist – 15 SR 4 X 25 normal swim with focus on stroke 10 min cool down Day Off Swim 300 yard warm up 200 drills – 100 6 beat delay, 100 fingertip drag 4 X 50 normal swim with focus on stroke 200 for time – record time to compare and show improvement with future swims 300 cool down Run 20 min easy jog in Zone 2 Thursday Friday Bike 30 min of easy spinning in Zone 2 Day Off Run 2 mile easy jog in Zone 2 Bike 20 miles of spinning in Zone 2 Day Off Week #3 Saturday Sunday Monday Tuesday Wednesday Thursday Friday Sprint Bike 35 minutes of spinning in Zone 2 Run 25 min easy jog in Zone 2 Swim 10 minute warm up 150 yards drills – 50 of catch-up, superman & fist – 15 seconds rest (SR) between each 50 4 X 50 with 15 SR – focus on proper stroke 10 min warm down Olympic Bike 30 miles of spinning in Zone 2 Consider joining California Triathlon’s Saturday ride at Encanto Park in Duarte from here on for this training. Run 3 mile easy jog in Zone 2 Swim 300 yard warm up 200 drills – 100 catch up, 100 fist 8 X 100 with 15 seconds rest (SR) 300 warm down Day Off Swim 10 min warm up 150 drills – 50 of fingertip drag, 6 beat delay and fist – 15 SR 2 X 100 with 20 SR 10 min cool down Day Off Swim 300 yard warm up 200 drills – 100 6 beat delay, 100 fingertip drag 8 X 25 sprints with 15 SR 4 X 100 with 10 SR 300 cool down Run 25 min easy jog in Zone 2 Run 2 mile easy jog in Zone 2 Bike 35 min of easy spinning in Zone 2 Day Off Bike 20 miles of spinning in Zone 2 Day Off Week #4 Saturday Sunday Monday Tuesday Wednesday Thursday Friday Sprint Bike 25 minutes of spinning in following manner: 10 min easy spinning to warm up 5 min very hard effort – to upper Zone 3 10 min easy spinning to cool down Olympic Bike 20 miles in following manner: 10 miles easy Zone 2 spinning 5 miles very hard effort pushing into upper Zone 3 5 miles easy Zone 2 spinning Run 15 min easy jog in Zone 2 Run 3 mile “Fartlek” 1 mile easy jog in Zone 2 1 mile of Fartlek – running easy in Zone 2, but 4 times during the 1 mile portion speed up for 50 yards to faster pace, but remain good form – smooth and fluid. 1 mile easy jog in Zone 2 Swim Swim 10 minute warm up 300 yard warm up 150 yards drills – 50 of catch-up, superman & fist 200 drills – 100 catch up, 100 fist – 15 seconds rest (SR) between each 50 600 easy and relaxed – focus on proper technique 300 easy and relaxed – focus on proper technique 300 warm down 10 min warm down Day Off Swim 10 min warm up 150 drills – 50 of fingertip drag, 6 beat delay and fist – 15 SR 8 X 25 with 15 SR strong effort sprints 10 min cool down Day Off Swim 300 yard warm up 200 drills – 100 6 beat delay, 100 fingertip drag 8 X 75 with 10 SR – easy first and last 25, strong effort middle 25 300 cool down Run 15 min easy jog in Zone 2 Run 1.5 mile easy jog in Zone 2 Bike 35 min of easy spinning in Zone 2 Day Off Bike 20 miles of spinning in Zone 2 Day Off Week #5 Saturday Sunday Sprint Bike 40 minutes of spinning in Zone 2 Consider joining California Triathlon’s Saturday ride from Encanto Park in Duarte from here on for this training. Run 30 min easy jog in Zone 2 Monday Swim 10 minute warm up 150 yards drills – 50 of catch-up, superman & fist – 15 seconds rest (SR) between each 50 3 X 100 with 15 SR – focus on proper stroke 10 min warm down Tuesday Wednesday Day Off Swim 10 min warm up 150 drills – 50 of fingertip drag, 6 beat delay and fist – 15 SR 6 X 50 with 15 SR – swim easy the first 25, then sprint the second 25 back 10 min cool down Olympic Bike 30 miles in following manner: 10 miles easy Zone 2 spinning 10 miles pushing effort into Zone 3 10 miles easy Zone 2 spinning Run 4 mile “Fartlek” 1 mile easy jog in Zone 2 2 miles of Fartlek – running easy in Zone 2, but 4 times during the 2 mile portion speed up for 100 yards to faster pace, but remain good form – smooth and fluid. 1 mile easy jog in Zone 2 Swim 300 yard warm up 200 drills – 100 catch up, 100 fist 10 X 75 with 15 seconds rest (SR), first and last 25 at easy pace, sprint middle 25 of the 75 yard repeat 300 warm down Day Off Swim 300 yard warm up 200 drills – 100 6 beat delay, 100 fingertip drag 6 X 125 with 10 SR 300 cool down Run 2.5 mile easy jog in Zone 2 Run 25 min easy jog in Zone 2 Thursday Friday Bike 35 min of easy spinning in Zone 2 Day Off Bike 20 miles of spinning in Zone 2 Day Off Week #6 Saturday Sunday Monday Tuesday Wednesday Thursday Friday Sprint Olympic Bike 45 minutes of spinning in Zone 2 Run 35 min run in Zone 2 Swim 10 minute warm up 150 yards drills – 50 of catch-up, superman & fist – 15 seconds rest (SR) between each 50 8 X 50 with 10 SR 10 min warm down Bike 35 miles of easy spinning in Zone 2 Run 5 mile easy Zone 2 run Swim 300 yard warm up 200 drills – 100 catch up, 100 fist 10 X 100 with 10 SR 300 warm down Day Off Swim 10 min warm up 150 drills – 50 of fingertip drag, 6 beat delay and fist – 15 SR 2 X 200 with 15 SR 10 min cool down Day Off Swim 300 yard warm up 200 drills – 100 6 beat delay, 100 fingertip drag 12 X 25 sprints with 10 SR – not max effort, but strong focus speed and stroke. 300 cool down Run 30 min easy jog in Zone 2 Run 3 mile run pushing into Zone 3 after mile 2 and holding that pace steady and relaxed for the last mile. Bike 25 miles of spinning in Zone 2 Day Off Bike 40 min of easy spinning in Zone 2 Day Off Week #7 Saturday Sunday Sprint Bike 50 minutes of spinning in Zone 2 Run 40 min run in Zone 2 Olympic Bike 35 miles of easy spinning in Zone 2 Run 5 mile run in following manner 1 mile Zone 2 run to warm up 3 miles strong effort – pushing into Zone 3 1 mile Zone 2 run to recover while running Swim 300 yard warm up 200 drills – 100 catch up, 100 fist 4 X 200 with 15 SR 8 X 50 with 15 SR – odd repeats are easy and even’s are at strong effort 300 warm down Monday Swim 10 minute warm up 150 yards drills – 50 of catch-up, superman & fist – 15 seconds rest (SR) between each 50 100 for time – record time and compare 12 X 25 with 10 SR – elevated effort, but be mindful of proper stroke 10 min warm down Tuesday Wednesday Day Off Swim 10 min warm up 150 drills – 50 of fingertip drag, 6 beat delay and fist – 15 SR 5 X 100 with 15 SR 10 min cool down Day Off Swim 300 yard warm up 200 drills – 100 6 beat delay, 100 fingertip drag 200 for time – compare against previous timed 200 4 X 100 with 10 SR 300 cool down Run 30 min in following manner 10 min Zone 2 jog to warm up 10 min of strong effort – Zone 3 10 min of Zone 2 jog to recover Run 3.5 mile Zone 2 run Bike 40 min of easy spinning in Zone 2 Day Off Bike 25 miles of spinning in Zone 2 Day Off Thursday Friday Week #8 Saturday Sprint Bike 35 minutes of spinning in following manner: 10 min easy spinning to warm up 5 min very hard effort – to upper Zone 3 5 min easy spinning to recover 5 min very hard effort – to upper Zone 3 10 min easy spinning to cool down Sunday Run 25 min easy jog in Zone 2 Monday Swim 10 minute warm up 150 yards drills – 50 of catch-up, superman & fist – 15 seconds rest (SR) between each 50 10 X 50 with 15 SR – focus on proper stroke 4 X 25 with 15 SR - sprints 10 min warm down Tuesday Wednesday Day Off Swim 10 min warm up 150 drills – 50 of fingertip drag, 6 beat delay and fist – 15 SR 6 X 100 with 15 SR – focus on maintaining good form and technique 10 min cool down Olympic Bike 20 miles in following manner: 10 miles easy Zone 2 spinning 5 miles very hard effort pushing into upper Zone 3 5 miles easy spinning to recover 5 miles very hard effort – hitting Zone 4 for the last 30 seconds of the effort 5 miles easy Zone 2 spinning Run 4 mile “Fartlek” 1 mile easy jog in Zone 2 2 miles of Fartlek – running easy in Zone 2, but 4 times during the 2 mile portion speed up for 100 yards to faster pace, but remain good form – smooth and fluid. 1 mile easy jog in Zone 2 Swim 300 yard warm up 200 drills – 100 catch up, 100 fist 10 X 75 with 15 seconds rest (SR), first and last 25 at easy pace, sprint middle 25 of the 75 yard repeat 8 X 25 with 15 SR – hard effort sprints 300 warm down Day Off Swim 300 yard warm up 200 drills – 100 6 beat delay, 100 fingertip drag 6 X 200 with 10 SR 300 cool down Run 3 mile easy jog in Zone 2 Run 25 min easy jog in Zone 2 Thursday Friday Bike 45 min of easy spinning in Zone 2 Day Off Bike 30 miles of spinning in Zone 2 Day Off Week #9 Saturday Sprint Olympic Bike 1 hour of spinning, push into Zone 3 after 20 min and focus on holding a steady and constant pace. Run 40 min run in Zone 2 Swim 10 minute warm up 150 yards drills – 50 of catch-up, superman & fist – 15 seconds rest (SR) between each 50 5 X 100 with 10 SR 10 min warm down Brick 40 miles of easy spinning in Zone 2. Transition immediately to the run and run for 15 min at a very relaxed and comfortable pace. Your pace should feel easy and slow – you will have time later in a race to pick up the run pace, but starting too fast can cause failure later on in the run. Pacing is key. Run 5 mile run in Zone 2 Swim 300 yard warm up 200 drills – 100 catch up, 100 fist 2 X 400 with 20 SR 6 X 100 with 15 SR 300 warm down Day Off Swim 10 min warm up 150 drills – 50 of fingertip drag, 6 beat delay and fist – 15 SR 3 X 200 with 15 SR 10 min cool down Day Off Swim 300 yard warm up 200 drills – 100 6 beat delay, 100 fingertip drag 8 X 25 with 15 SR – lots of rest, strong effort 4 X 200 with 20 SR 300 cool down Run 30 min run – start in Zone 2 and hold that pace for 10 min then push the pace into Zone 3. Hold a steady and comfortable Zone 3 pace for the last 20 min of the run. Run 4 mile Zone 2 run Thursday Bike 40 min of easy spinning in Zone 2 Friday Day Off Bike 30 miles of spinning in Zone 2 with “Fartlek” After 10 miles of warm up – pick up the pace 6 times during the last 20 miles of the ride for 30 seconds. Those efforts should be very strong and 85 – 90% of max effort. Recover back into Zone 2 spinning before the next Fartlek effort. Day Off Sunday Monday Tuesday Wednesday Week #10 Saturday Sprint Olympic Bike 75 min of spinning in following manner 15 min easy spinning to warm up 15 min spinning in low Zone 3 5 min easy spinning to recover 10 min spinning in Zone 3 5 min easy spinning to recover 10 min very strong effort – push to upper Zone 3 at end 15 min easy spinning to cool down Run 40 min run – in following manner 10 min easy jog to warm up 20 min strong effort – pushing well into Zone 3 10 min slowing down into easy jog to cool down. Swim 10 minute warm up 150 yards drills – 50 of catch-up, superman & fist – 15 seconds rest (SR) between each 50 3 X 100 with 10 SR 8 X 25 with 15 SR – lots of rest, very strong effort 10 min warm down Brick 20 miles of moderate effort spinning - in Zone 2/3 Transition immediately to the run and run for 20 min at a very relaxed and comfortable pace. Start slowly and pick up the pace after 10 min to an effort you feel you can hold for 10K. Day Off Swim 10 min warm up 150 drills – 50 of fingertip drag, 6 beat delay and fist – 15 SR 3 X 200 with 15 SR 10 min cool down Day Off Swim 300 yard warm up 200 drills – 100 6 beat delay, 100 fingertip drag 12 X 25 with 15 SR – lots of rest, strong effort 2 X 400 with 20 SR 300 cool down Run 30 min run in Zone 2 – remain relaxed and fluid Run 3 mile Zone 2 run Thursday Bike 50 min of easy spinning in Zone 2 Friday Day Off Bike 30 miles of spinning in in following manner 10 miles easy spinning to warm up 5 mile pushing into Zone 3 5 miles easy spinning 5 miles pushing into Zone 3 5 miles easy spinning to cool down Day Off Sunday Monday Tuesday Wednesday Run 5 mile run in Zone 2 – Start slowly and time the first 2.5 miles. Pick up the pace for the last half and try and negative split (second half of the run faster than the first half) the 5 miles. Swim 300 yard warm up 200 drills – 100 catch up, 100 fist 4 X 200 with 20 SR 10 X 50 with 15 SR 300 warm down Week #11 Saturday Sunday Monday Tuesday Wednesday Sprint Brick 60 minutes of spinning in Zone 2. Think about the pace you can hold on the bike for 8 miles and still have “legs” left to run 5K. Stay relaxed and focused on pacing. Immediately after the bike transition to a 15 min run. Start off very slowly and hold that pace for 5 min. After 5 min at the easy pace pick it up to a pace you feel you can hold for a 5K. Cool down well with 5 min walk and light stretching. Run 45 min run in Zone 2 Swim 10 minute warm up 5 X 100 with 10 SR 6 X 50 with 20 SR – Very strong effort 10 min warm down Day Off Swim 10 min warm up 400 at comfortable pace – think race pace, relaxed and efficient. 6 X 25 with 10 SR – very strong effort sprints 100 drills - catch-up, 6 beat delay, fingertip drag & superman kick 10 min cool down Run 30 min run in Zone 2 Thursday Friday Bike 40 min of easy spinning in Zone 2 Rest Day Olympic Bike 30 miles of easy spinning for the first and last 10 miles. Middle 10 miles ride at a pace you can hold for 24 miles and still have “legs” left to run 10K. Stay relaxed and focus on pacing. Run 6 mile run in Zone 2 Swim 300 yard warm up 2 X 500 with 20 SR 6 X 50 with 20 SR – Very strong effort 300 warm down Day Off Swim 300 yard warm up 200 drills – catch-up, 6 beat delay, fingertip drag & superman kick. 25 of each and repeat. 16 X 25 with 15 SR – Strong effort, but relaxed and focusing on proper technique – stay long and focus on catch. 3 X 100 with 15 SR – descending: first 100 is slowest and last is fastest – hint: pace well on the first 100. 300 cool down Run 4 mile Zone 2 run Bike 39 miles of spinning in Zone 2 Rest Day Week #12 Saturday Sunday Monday Tuesday Wednesday Thursday Friday Sprint Olympic Bike 30 minutes of spinning in Zone 2. Push the pace up for 30 seconds a couple times during the ride, but after warmed up. Bike 20 miles of fartlek – easy spinning for first 5 miles, middle 10 miles spin up to Zone 3 effort 5 times for 2 min each spin-up. Last 5 miles easy spinning to cool down. Run 20 min run in Zone 2 Swim 10 minute warm up 3 X 100 with 10 SR 10 min warm down Run 3 mile run in Zone 2 Swim 300 yard warm up 2 X 250 with 20 SR 300 warm down Day Off Swim 10 min warm up 200 at comfortable pace – think race pace, relaxed and efficient. 10 min cool down Day Off Swim 300 yard warm up 500 at race pace – comfortable and relaxed pace you can hold for 1 mile during race 300 cool down Run 10 min run in Zone 2 Run 2 mile Zone 2 run Bike 20 min of easy spinning in Zone 2 Rest Day – Race tomorrow! Bike 15 miles of spinning in Zone 2 Rest Day – Race tomorrow!