Bike Functional Threshold Test WU: Long warm up 20 minutes. MS: time trial 30 minutes. Flat out-back or on trainer. Race effort. Record entire effort on Garmin or avg heart rate during HARD effort. CD: 10 min cool down.
Do the following: 3 sets of 10-12 Reverse fly with 5 pound weights, bent at the waist Arm raises / heart forward with 5 pounds Rows with 5 to 10 pounds, bent at the waist Abs - elbow to opposite knee, 10 on each side x3 One arm row 5-10 pound, opposite knee/hand supported on bench One arm outward rotation, elbow on side, you are laying on side on bench Abs - on back, knees at 90, keeping shoulders on floor, rotate knees side to side Skull crushers, 5 - 10 pound, elbows stay in line Superman, laying on belly, lifting opposite hand and foot, 10 on each side x3
Interval session with sets at goal race pace
90′, strength. After warming up, include 5×5′ (3′) low RPM hills or trainer intervals. #1–2 at 70 RPM, Zone 2; #3–4 at 60 RPM, Zone 2–3; #5 at 50 RPM, Zone 3. Performance Pointer: During hill training, check for a relaxed upper body. Hands should be lightly gripping bars and arms should be soft at the elbows and relaxed.
Bike: 60–90′, aerobic. Zone 1-2, flatter terrain.
Run: 30–45′ off the bike, as 15–20′ Zone 3–4, the balance in Zone 2
2000-3000 aerobic swim. Include strength set with paddles/pulling.
Swim with longer sustained efforts, finish up with 25/50 yd sprints.