Written by Overview
Welcome to Week 13!
(2 weeks to go)
This is the longest training week, and the longest single session for each of the swim, bike, and run disciplines. We’ll have a final look at your race week and race day logistics as well, so that your upcoming week is as smooth and stress-free as possible. We will keep the 2 strength sessions but reduce them to 1 set of each exercise.
Topics & To-Dos
- Race Prep–Hydration and Fuel Needs: You’ve been practicing fueling for many weeks, and now it’s time to decide what you will consume on race day. Use your Race Week and Race Day Canvases to capture your setup for both the day before the race and for the race.
- Race Prep–Know the Course, Hydration/Nutrition and Toilet Options: Review your race’s Athlete Guide/website and visually walk through the swim, bike, and run courses. Note major points on the course and available hydration/nutrition and toilet options. Review the transition areas and pay attention to the flow in/out for both T1 and T2 and note toilet options.
- Race Prep–Clothing: Last week we covered the basics of clothing and socks. One last piece of prep to do is readiness for bad weather. What options do you want to have if race day is: extra hot/humid? rain and/or cold? Have options available so that you’re not scrambling next week.
- Race Prep–Race Day Details: You started filling in your Race Day Canvas back in Week 10 and now it’s time to fill in the details: What is your nutrition plan? What pacing do you plan to have for each part of the race? Which direction are you swimming and what navigation landmarks do you have? Which side of your body will the sighting buoys be? What major turning points are on the course?
- Race Prep–Supporters: If you have friends and/or family coming to watch you, be sure to share the course information with them and the part of your Race Day Plan that has expected times for each segment so that they know (roughly) when to be at different parts of the course so that you all have the best chance to see each other.
- Race Prep–Bike Course Rules: Read your race’s Athlete Guide on the rules for drafting, passing, blocking, littering, etc. Make sure you understand how to comply so that you don’t get a time penalty and/or get disqualified.
- 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: 7h:20m
Swim: 1:25
Bike: 3:00
Run: 2:05
Strength: 0:50
MONDAY
Run 0:45
Endurance + Speed
- Warm up: 10 minutes starting in Zone 1, then into Zone 2
- Main: 35 minutes Zone 2 with 20 second strides every 5 minutes
Strength 0:25
- Whole body: 6-8 exercises, reduce to 1 set each. See the Strength section in the Training Plan Overview for options.
TUESDAY
Bike 0:60
Tempo
- Warm up: 10 minutes starting in Zone 1, then into Zone 2
- Main: 3 x 15 minutes as:
- 10 minutes Zone 3
- 5 minutes Zone 2
- Cool down: 5 minutes easy
WEDNESDAY
Swim 1100m, about 0:35
Endurance, shorter sets
- Warm up: 3 x 50, Zone 1-2
- Main:
- 9 x 100, Zone 2, rest 30-60 seconds between each.
- For each 100, Focus on the 3 items with your arms and hands: 1) Enter the water straight ahead, 2) Force the catch by flexing your wrist and pointing your fingers to the pool bottom and 3) Pull straight back all the way to your thigh
- Cool down: 1 x 50, relax Zone 1
THURSDAY
Run 0:80
Endurance
- Warm up: 10 minutes starting in Zone 1, then into Zone 2
- Main: 70 minutes Zone 2 steady, try to maintain even cadence and effort and use your preferred race nutrition
Strength 0:25
- Whole body: 6-8 exercises, reduce to 1 set 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 1500, Zone 2
- Cool down: 2 x 50, relax Zone 1
SATURDAY
Bike 1:20
Endurance
- Setup: Ideally wear your race kit. Prepare a sports drink bottle of about 500-750 mL
- Bike:
- 80 minutes steady Zone 2, bringing your effort into Zone 3 the last 5-10 minutes.
- Wait until 15-20 minutes to start consuming the 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
- If you will be using aerobars in the race, try to hold this position and make any comfort adjustments if needed
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.
