Week Goals
How is your general nutrition and body composition? Think of an extra 20 pounds
on your frame as doing your IM race carrying a backpack with 2 bowling balls
inside. It's easy to make adjustments this early…just don't wait until a month
before racing..
MONDAY
S: speed day
wu: 250 alternating each 50 swim and kick
main: 400, 4 x 100, 300, 3 x 100, 200, 2x100
long intervals are RPE 4, 100s are at RPE 7-8
(alternate, remove 1st 400)
cd: 3 x 75, each slower than last
TUESDAY
R: 60 minutes with strides every 10 minutes. Finish run then add 5 more
20second strides back to back before stretching. Remember, strides should
be easy speed effort. Stop if your legs are feeling exhausted.
B: 90 minues easy spinning of RPE 3.
WEDNESDAY
R: 60 minute recovery…RPE 3-5.
THURSDAY
B: 120 minutes, hills. Find some hills if possible
Complete stretch of legs and lower back afterwards.
S: wu: 500
main: 15 x 100, RPE 4-5, concentrate on smooth and efficient rather than
all-out speed
cd: 500
FRIDAY
This swim should be the next workout you do after yesterday's swim. Since
it's low impact, I like to do these sessions back to back to help keep
technique fresh…
S: long day
wu: 200 continuous
main: 1 x 2500 at RPE 4 (alternate 1 x 1700)
cd: 4 x 50, each slower than last
R: very easy run today, constant at RPE 2-3
SATURDAY
OFF
SUNDAY
Try to get this ride a couple hours after breakfast in the morning. Figure
out what feels good for pre-ride nutrition and hydration. Make notes in your
log to refer back to later when preparing for race morning.
B: 80 minutes out-80 minutes back. Try to ride each leg in approximtelky the
same time. Keep any pacing issues in mind for what will happen race day.
