I'm actually going to train as if I were going to do an Ironman, because knowing myself, I need to overshoot to achieve the results I want. So starting again. No swim today--I should have, but didn't.
MONDAY
R: 45minutes very easy run, RPE 3.
TUESDAY
R: 45 minutes at easy pace, RPE 2-3
B: 60 minutes road or trainer, all small chainring work, low effort.
WEDNESDAY
S: race-specific
wu: 4 x 75, last 25 in each is backstroke.
main: 3 x 400, 1 is RPE 3, 2 is RPE4, 3 is RPE 5
cd: 150 easy
THURSDAY
R: 90 minutes long run, easy pace. RPE 3.
FRIDAY
S: speed day
wu: 400 continuous. last 50 in each 100 is kick
main: 8 x 100 EBEH (each 100 = 25Easy, 25Build, 25Easy, 25 Hard)
cd: 6 x 25, each slower than last
B: 15 warm up, warm down with easy spinning in the small ring. 30
middle minutes in big ring, but still not a hard effort. If on the road,
concentrate on constant pedaling with minimal freewheeling.
SATURDAY
OFF--rest.
SUNDAY
B: 90 minute ride. Only go further if you easily completed all the other
workouts this week. We're only getting started on a long 20 weeks...
courtesy of http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=441
