W1:
S: MonticelloMan Triathlon!!!
M: Rest
T: Swim: Z2 + pulling w/ paddles
(4000)
W: Run: 45' Z2
T: Cycle: 2 hr. Z2
F: Swim: RDP
S: Cycle: 3 hr. Z2 | Run: 90' Z2
W2:
S: Swim: Z2 + pulling w/ paddles
(4000-5000) | Cycle: Strength (W1)
M: Swim: Skills & Technique
(2000)...Z1 effort
T: Cycle: 2 hr. Pace (W1)
W: Run: Track Work
T: Brick: • 30 minute cycling warm-up
• 30
minute bike at race pace
• 15
minute run at race pace
• 3
minute rest
• Repeat
2 times
• 20
minute running cool-down
F: Swim: RDP
S: Cycle: 3.5 hr. Z2 | Run: 1 hr. 45'
Z2
W3:
S: Swim: Z2 + pulling w/ paddles
(4000-5000) | Cycle: Strength (W2)
M: Swim: Skills & Technique
(2000)...Z1 effort
T: Cycle: 2.5 hr. Pace (W2)
W: Run: Track Work
T: Brick: • 30 minute cycling warm-up
• 30
minute bike at race pace
• 15
minute run at race pace
• 3
minute rest
• Repeat
2 times
• 20
minute running cool-down
F: Swim: RDP
S: Cycle: 4 hr. Z2 | Run: 2 hr. Z2
W4:
S: Swim: Z2 + pulling w/ paddles
(4000-5000) | Cycle: Strength (W3)
M: Swim: Skills & Technique
(2000)...Z1 effort
T: Cycle: 3 hr. Pace (W3)
W: Run: Track Work
T: Cycle: Brick: • 30 minute cycling warm-up
• 30
minute bike at race pace
• 15
minute run at race pace
• 3
minute rest
• Repeat
2 times
• 20
minute running cool-down
F: Swim RDP
S: Cycle: 4.5 hr. Z2 | Run: 2 hr. Z2
W5:
S: Swim: Z2 + pulling w/ paddles
(4000-5000) | Cycle: Strength (W4)
M: Swim: Skills & Technique
(2000)...Z1 effort
T: Cycle: 3 hr. Pace (W4)
W: Run: Track Work
T: Time Trials: 13.1
F: Swim: Z2 + pulling w/ paddles
S: Rest
W6:
S: Northface Endurance Challenge!!!
M: Rest
T: Swim: Z2 + pulling w/ paddles
W: Run: 45' Z2
T: Cycle: 3 hr. Z2
F: Swim: RDP
S: Cycle: 5 hr. Z2 | Run: 90' Z2
W7: Peak Weak...Toughest of Season
S: Swim: 400 TT; 1000 x 2 fast; 400
TT
M: Cycle: 60' Anaerobic Training
T: Run: Track Work
W: Cycle: 60' Anaerobic Training
T: Run: Track Work
F: Rest
S: Time Trials: 4000yd S
W8:
S: Time Trials: 56m C + 13.1m R
M: Rest
T: Swim: Z2 aerobic
W: Run: 45' Aerobic
T: Time Trials: 750m S
F: Time Trials: 12.4m C + 5K R
S: Rest
W9:
S: Montclair Triathlon!!!
M: Rest
T: Swim: Z2 aerobic + pulling w/
paddles
W: Run: 45' Z2
T: Cycle:
F: Swim: RDP
S: Cycle: 5 hr. Z2 | Run: 2 hr. Z2