Written by Overview
Welcome to Week 12!
(3 weeks to go)
This week is our last brick session before your race and a perfect time to do a dry run of your race clothing and transition setup.
Topics & To-Dos
- Race Prep–Clothing:
- Main kit: This week is time to decide what you will wear on race day. Will you wear a single kit through the entire event or put change to bike and/or run specific clothing (either tops or bottoms) in transition? While 1-piece Triathlon suits are the simplest logistically and quickest to move through transition, they are an additional expense. You can put on bike shorts and shirt over your swim kit and either run in those shorts or change to run shorts–there are triathlon-specific shorts designed with thinner padding that you can swim, bike, and run in–you just need to decide a top to put on after the swim.
- Socks Or No Socks: The fastest transition is to do the race without socks, but you will need to practice cycling and running ahead of time to ensure that the fit and seams will not cause blisters and bleeding. Socks of course help with this issue but they can be difficult and time consuming to put on after the swim with wet feet. One option is to bike with bare feet to allow your feet to dry out and put on socks for the run. Tip: put talcum powder in your shoes and socks to make then easier to put on when wet/sweaty.
- Race Prep–Transition Area: Read your race’s Athlete Guide and learn what is allowed/not allowed in the transition area. Simulate this setup in your brick workout this weekend. Will you use an elastic race belt or pin your numbers on? Read the race rules on where your numbers need to be placed, e.g. on the back for the bike and on the front for the run.
- Race Prep–Race Week Planner and Race Day Planner: Download here. Update with tasks and info you have learned or refined this week.
Total Hours: 6h:35m
Swim: 1:25
Bike: 2:00
Run: 2:00
Strength: 1:10
MONDAY
Run 0:45
Endurance
- Warm up: 10 minutes starting in Zone 1, then into Zone 2
- Main: 35 minutes Zone 2, check your cadence at the 10 and 20 minute mark as described in the overview above. Were you consistent?
Strength 0:35
- Whole body: 6-8 exercises, 2-3 sets each. See the Strength section in the Training Plan Overview for options.
TUESDAY
Bike 0:60
Endurance
- Warm up: 15 minutes starting in Zone 1, then into Zone 2
- Main: 40 minutes steady Zone 2
- Cool down: 5 minutes easy
WEDNESDAY
Swim 1100m, about 0:35
Endurance, shorter sets
- Warm up: 1 x 100, Zone 1-2
- Main: 9 x 100 EBEHs (Easy, Build, Easy, Hard), where each 100 is:
- 25 Easy, Zone 1
- 25 Build, Zone 3
- 25 Easy, Zone 1
- 25 Hard, Zone 4-5
- Try and feel the big difference between each intensity type
- Cool down: 1 x 100, relax Zone 1
THURSDAY
Run 0:45
Endurance
- Warm up: 10 minutes starting in Zone 1, then into Zone 2
- Main: 30 minutes Zone 2 steady with 30 second strides every 10 minutes
Strength 0:35
- Whole body: 6-8 exercises, 2-3 sets each. See the Strength section in the Training Plan Overview for options
FRIDAY
Swim 1800m,
about 0:50
Endurance, longer sets. Optional: Open Water Swim
- Warm up: 4 x 50, Zone 1-2
- Main: 1 x 100, 1 x 1300, 1 x 100, Zone 2, rest 60 seconds in between
- Cool down: 2 x 50, relax Zone 1
SATURDAY
Brick
Bike 0:60
Run 0:30
Endurance + Tempo
- Setup: Setup your transition area as you intend to use in the race. Wet your feet in a shower/bath and try your setup putting on (optional) socks and shoes. Prepare a sports drink bottle of about 500-750 mL
- Bike:
- 45 minutes steady Zone 2, then
- 15 minutes Zone 3 the last 5-10 minutes.
- Wait until 15-20 minutes to start consuming your drink, then sip every 10-20 minutes. We will delay starting the drink in the race to allow your stomach to settle after (inevitably) consuming of the of the swim water. Starting the drink too fast can cause cramping
- Run: 30 minutes Zone 2-3
- Feedback: Note how you felt with the drink and adjustments to make for upcoming sessions.
SUNDAY
Day Off, or 
Hike/Walk, or 
Yoga/Mobility
Training Zones
Use this chart as a guide for how hard to work in each training session. This plan uses Rate of Perceived Exertion (RPE) or “feels like” to judge effort.
For those who want to train with heart race for the run and and heart rate and/or power on the bike, download an extended template here.
