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.
Interval session with sets at goal race pace
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.
3–4 hours, pace work. After warming up, do 4×20″ (40″) pickups at 90% of max speed. 5′ easy. Do 4×30′ (10′) Zone 3 on goal race course terrain.
Swim with longer sustained efforts, finish up with 25/50 yd sprints.
3–4 hours, hilly aerobic. Zone 1–3, mostly Zone 2. Performance Pointer: Keep climbs above 70 RPM, flat terrain at 90–95 RPM and descents at 100+ RPM. Keep pedaling at all times and plan to ride these base rides non-stop.