Warm up 200 swim, 100 pull, 200 swim, 100 kick, 200 swim with paddles and pull buoy Main set 8 x 100 steady on 15 sec rest 100 easy cool down
10 min spin thinking about cadence, smooth pedal stroke and power around the full stroke
Spin Up as follows:
2 min @ effort 6/10 followed by 30 sec @ 9/10
2 min spin @ effort 3/10 recovery
Main Set X 3:
5 min @ effort 7/10
1 min @ effort 8/10
30 sec@ effort 9/10
30 sec @ effort 10/10 Full Gas!!
Rest Interval: 2 min @ zone 2 effort 3/10
repeat for a total of three sets
Cool Down 10 min EZ spin focus on cadence
Endurance pace. Be SURE not to over do the effort level here. This is totally conversational effort! You have to force yourself to respect the slower pace so you don't over do it when combined with the whole distance of your race. Start the run no more than 10 min after bike is finished. Rehydrate with 16 ounces of fluid within 20 min. Snack with protein and carbs within 45 min.
Warm up 300 swim, 4 x 50 sprint 25/ EZ 25 200 EZ Main set 1 x 400 at 70% effort w/20 sec rest 2 x 150 at 80% effort w/ 10 sec rest Cool down 150 easy
35 mins ez. Insert 5 x 5 sec surges in there every few minutes once you are warmed up. 4 x 20 sec strides at the end.
30 minutes to 1 hr yoga practice from class, dvd or self instructed
Get a good dynamic warm up in.
Ride first 20 minutes without any hard efforts. If you encounter any big climbs in the first 20 minutes sit and spin reserving your energy.
4 X 8 min @ tempo or 6/10 effort. Every 2 minutes stand out of the saddle in a harder gear for 15 seconds then sit and return to tempo.
2 min easy spinning between each.
Ride at endurance effort to complete miles.