Week 21- Race Week

This is it! Make sure to get lots of rest, good nutrition, avoid cookies (we've been doing that all along, right?) this week.

Monday. OFF

Tuesday.
Run. 1 hour. - 30 mins E pace 5 min Walk and eat 20 mins M pace 5 mins E pace

Wednesday.
75 min. Bike. Warm up 15 min, push the next 15 mins. The rest easy spinning.

Thursday.
SWIM: 30 mins 5 min W-up 10 x 50 Drill down, swim back on 1:00. 10 min straight swim easy, working on sighting 5 min easy

Run. 45 mins 2 miles at E pace 15 mins at M pace 2 miles at E pace

Friday.

Travel. Stay hydrated! Bike 60 min. Do whatever gets your legs moving and comfortable. Keep heart rate low.

SHAVE DOWN!!!

Saturday.

Swim. Scout swim course, swim easy for 15 minutes. Practice exiting the water and taking off wetsuit.

Bike. 45 minutes easy, looking over course and tuning-up the bike. Enjoy the excitement of Boise, but do your best to avoid getting swept up into the pre race hub bub. Looking around at all the fit people with fancy bikes can get intimidating. Get your stuff organized and then do your own thing. Don't invent a new race strategy. Do congratulate yourself for making it to the starting line.

Sunday.
Boise 1/2 Ironman! I'm excited to celebrate with you!