Week 20- Peak

Mon. off



Tues.
am. Swim. 60 minutes. warm up- 3x200 S,K,S. 4x200 moderate pace- these shouldn't be too difficult. 1 minute rest in between. Swim 15 minutes straight without touching the walls. Cool down.
pm. Bike. 75 mins Easy 2 [15 mins strong tempo, 5 mins easy] 5 min CD


Wednesday.
am. Run 45 minutes E pace, with 6x45 seconds of striders- quicken pace gradually to just past T pace- hold it for 15 seconds. Have fun with this run. Visualize crossing the finish line!


Thursday.
am. Swim 45 mins choice.
pm. Run 90 minutes. 2 miles E pace The rest is M pace. Include 3 striders in cool down.


Friday.
BRICK: Bike 1 hr Run 15 mins All at a comfortable pace (make sure the end of your run is a cool-down though)


Saturday.
BIKE: 3 hrs (last long ride before race) This is all a comfortable ride w/ a few 1-2 min bursts! Last chance to perfect your nutritional plan.


Sunday.
TRANSITION WORK: 1 hr The goal here is not to get a hard effort work out it, but instead practice transitioning quickly from the bike to the run. 5 x [2 miles bike, transition (time this...so set up a start & finish point to see any improvement), run 5 minutes] SET-UP lay out again & repeat


Tune your bike up.
Start packing for Boise, create a list of needs, more on this soon....