Sneak Peek

Pace Change 50s
600 Easy
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40x50 Main Set
• 16x50 as 1 Fast, 3 Steady (x4); all on 5s rest
• 12x50 as 1 Fast, 2 Steady (x4); all on 10s rest
• 8x50 as 1 Fast, 1 Steady (x4); all on 15s rest
• 4x50 as all Fast; all on 20s rest
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Optional Additional Main Set
200 Easy; 4x200 Steady on 15s rest
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Cool Down

Warm Up with 10 minutes Easy, 10 minutes Steady, 5 minutes Easy
Alternate 1 min “On” / 1 min Recovery
Start the “on” effort at Steady and build to Threshold by the end of the set – do not max out, stay under control.
Total set duration is 50 minutes (which includes the Easy segments)
Cool Down with 5 minutes of Easy cycling
Run off the bike for 30 minutes Easy and relaxed, end with 6x75 meter Strides on 30s walking recovery

Based on duration, split the run into thirds:
***Easy effort for first third
***Steady effort second third
***Hold your Steady pace in final third, effort may increase a bit
Always start at an effort that leaves you room to finish strong.
This is an endurance session, keep the effort comfortably aerobic at all times.
Practicing Run:Walk Technique is highly recommended.

Follow the Strength Maintenance guidelines in the Strength Training for Triathlon article in the EC Library.

A Steady paced run that ends with 6x75 meter Strides on 30s walking recovery

This ride should be 2:15 in duration with 45 minute run off the bike.
On the bike there are two main sets to complete
A. (3x) 12 min Steady effort/ 3 min Mod-hard effort – this is a continuous main set that lasts 45 minutes, hold your cadence around 92 rpm
B. (4x) 8 min Big Gear (65-75 rpm) with Mod-hard effort on 2 min Recovery
Both of these main sets should be done in flat, or gently rolling, terrain. Spend as much time on the aerobars as possible. Ensure that you hydrate well; insert 15 minutes between the sets and have a large carbohydrate drink in this break.
Start the run Easy and relaxed off the bike. The run should contain 30 minutes of Steady effort (insert 30s to 1 min walk breaks as needed) and end with 6x75 meters strides on 30s walking recovery.

Pace Change 200s
16x50 all on 10s rest with this pattern
• 3 Easy; 1 Fast
• (4x) 1 Steady, 1 Fast
• 3 Easy; 1 Fast
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5x200 Easy on 10s rest
4x200 Steady on 10s rest
3x200 Mod-hard on 10s rest
2x200 Fast on 10s rest
200 Max
This swim can be shortened by dropping the 5x200 line.
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Cool Down

Choose one (or more) of the following and insert them into your ride:
• 1-3 x 8 minutes at 92-94 cadence, take 2 minutes relaxed between if you are doing more than one interval
• 5-10 x 1/1/1 minutes – 1 minute left leg, 1 minute right leg, 1 minute both legs
• 3-10 x 3 minutes as 30 seconds super fast cadence (keep effort/HR moderate, make sure that your hips are stable and you are not rocking wildly!), 2:30 normal cadence
• 2-5 x 5/5 minutes – 5 minutes at 92-94 rpm and 5 minutes at 65-70 rpm
Single leg work only done indoors. Don’t one-leg-it down the road outside.
Overall, aim for a steady effort – avoid your Mod-Hard zone.

This is what it is all about!
Today is one of the most challenging workouts that you will do in your entire life.
This ride should be done as continuous as possible.
Plan your refueling stops and choose a route that will enable you to ride just like on race day (similar terrain with limited stops).
Phase your effort as follows:
• Two hours slightly easier than goal race effort;
• Two hours at goal race effort;
• Two hours slightly over goal race effort.
Other Tips:
• Consider a loop that will take about 2 hours;
• Note the effort required to go slightly faster each loop;
• Stay calm if you discover that "slightly easier" effort early in the ride ends up being quite a tough pace to hold after 4/5 hours. Far better to learn this lesson prior to race day.
• Start conservatively.
Running well requires humble and even bike pacing. In the race, remember that most of the people around you are not pacing well. They provide confusing feedback. Hydrate and eat at goal race levels.
The run that you will do off the bike should serve as a reality check. Are you ready to run a marathon? If you have any doubt then dial your bike effort downwards. 26 miles offers a lot of time to make up for going “too easy” on the bike.

Run easy and relaxed, end with 6x75 meter Strides on 30s walking recovery

400 Easy on 15s rest
4x100 Steady on 10s rest
4x50 Descend on 5s rest
200 Easy
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1,000 Continuous
Look to Build the swim very gradually.
Overall goal is the distance, not the pace.
This workout is about training your mind as much as your body.
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This swim can be extended by adding a set of Easy or Steady 200s before cooling down
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Cool Down

5x800 (or 1,000 if you are really keen) on 30s rest
Goal is to swim each one slightly quicker
Note how effort changes across each swim and during the workout
Your early “easy pace” might not be easy at the end!

Choose one (or more) of the following and insert them into your ride:
• 1-3 x 8 minutes at 92-94 cadence, take 2 minutes relaxed between if you are doing more than one interval
• 5-10 x 1/1/1 minutes – 1 minute left leg, 1 minute right leg, 1 minute both legs
• 3-10 x 3 minutes as 30 seconds super fast cadence (keep effort/HR moderate, make sure that your hips are stable and you are not rocking wildly!), 2:30 normal cadence
• 2-5 x 5/5 minutes – 5 minutes at 92-94 rpm and 5 minutes at 65-70 rpm
Single leg work only done indoors. Don’t one-leg-it down the road outside.
Overall, aim for a steady effort – avoid your Mod-Hard zone.

Run Steady effort off the bike – insert 1 minute walking in each 9 minute block, end with 6x75 meter Strides on 30s walking recovery

Warm up with 15-20 minutes of Recovery effort running or cycling
Perform this test at a track (1 lap = 400 meters or ¼ of a mile)
Total test distance is four miles (continuous)
Split the test distance in half with two miles Steady and two miles Mod-Hard
Run two miles with a target heart rate at the bottom of your Steady zone
Run two miles with a target heart rate at the top of your Mod-Hard zone
Track your average pace for each half mile
While the precise heart rate that you use for each leg of the test isn’t important, make sure that you use the SAME heart rate for all your tests. Also make sure that you don’t exceed your target heart rate.

Follow the Strength Maintenance guidelines in the Strength Training for Triathlon article in the EC Library.

A Steady paced run that ends with 6x75 meter Strides on 30s walking recovery

Choose one (or more) of the following and insert them into your ride:
• 1-3 x 8 minutes at 92-94 cadence, take 2 minutes relaxed between if you are doing more than one interval
• 5-10 x 1/1/1 minutes – 1 minute left leg, 1 minute right leg, 1 minute both legs
• 3-10 x 3 minutes as 30 seconds super fast cadence (keep effort/HR moderate, make sure that your hips are stable and you are not rocking wildly!), 2:30 normal cadence
• 2-5 x 5/5 minutes – 5 minutes at 92-94 rpm and 5 minutes at 65-70 rpm
Single leg work only done indoors. Don’t one-leg-it down the road outside.
Overall, aim for a steady effort – avoid your Mod-Hard zone.

Run Steady effort off the bike – insert 1 minute walking in each 9 minute block, end with 6x75 meter Strides on 30s walking recovery

This is swim is a mind game to make your race day swim seem easy.
500 Easy on 20s rest
4x100 Descend on 15s rest
4x75 as 25 Build, 25 Steady, 25 Easy on 10s rest
4x50 Fast on 15s rest
100 Easy
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3,000 Best Effort use this pacing strategy
100 Easy, 100 Steady, 500 Mod-hard
100 Steady, 500 Mod-hard
100 Steady, 400 Mod-hard
100 Steady, 300 Mod-hard
100 Steady, 300 Fast
100 Steady, 300 Fast
Note your average pace per 100.
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Cool Down

A Steady paced run that ends with 6x75 meter Strides on 30s walking recovery

Warm up with 15 minutes of Easy swimming. Insert a few pick-ups that last long enough to cause your breathing rate to change.
For the rest of the swim duration, start at a Steady effort and building to a Mod-Hard effort. No stops.

This ride should be done as continuous as possible.
Plan your refueling stops and choose a route that will enable you to ride just like on race day (similar terrain with limited stops).
Position – log as much time as possible on the aerobars. This is an excellent chance to test comfort in your race position. If you need to adjust your set-up to be comfortable on your aerobars then do it. There are big energy savings from spending all day on your aerobars.
Cadence should be as close as possible to goal race cadence. Use your gears to avoid power spikes from hills and rollers.

Pace your ride as follows:
• 75 minutes slightly easier than goal race effort
• 75 minutes where you ride... (5x) Alternate 12 minutes Steady effort with 3 minutes slightly over Steady effort
• 15 minutes Easy
• 75 minutes where you ride... (5x) Alternate 12 minutes Steady effort with 3 minutes slightly over Steady effort
• 15 minutes Easy
• 30 minutes where you ride... slightly over goal race effort
• 15 minutes Easy
• 30 minutes where you ride... slightly over goal race effort
Running well requires humble and even bike pacing. In the race, remember that most of the people around you are not pacing well. They provide confusing feedback. Hydrate and eat at goal race levels.
The run that you will do off the bike should serve as a reality check. Are you ready to run a marathon? If you have any doubt then dial your bike effort downwards. 26 miles offers a lot of time to make up for going “too easy” on the bike.

Run easy and relaxed, end with 6x75 meter Strides on 30s walking recovery

400 Easy on 15s rest
4x100 Steady on 10s rest
4x50 Descend on 5s rest
200 Easy
+++
1,000 Continuous
Look to Build the swim very gradually.
Overall goal is the distance, not the pace.
This workout is about training your mind as much as your body.
+++
This swim can be extended by adding a set of Easy or Steady 200s before cooling down
+++
Cool Down