Written by Overview
Welcome to Week 14. It’s race week!
We will drastically reduce training hours this week while keeping a little speed/tempo work, and we will cut out strength work completely.
Since Week 10 we have been building and refining your Race Week Planner and Race Day Planner, so hopefully you have a solid plan and can relax and recover from your training stress as best as possible. If you don’t have a logistics plan yet, read the Overview section of Weeks 10-13 as a guide. Download the planners here if you don’t have them yet.
I wish you a fantastic day–have fun out there! Please let me know how your event went at: scott.herrick@abetteranimal.com and/or tag me on Instagram @abetteranimal.
Topics & To-Dos
- Race Day–Saturday or Sunday: I wrote this week as if the race is on Sunday, but if your event is Saturday, just move everything forward by a day.
- Race Prep–Nothing New On Race Day: We’ve had many weeks of prepping and refining your equipment and now is the time to trust that prep and not experiment with new gear and gadgets. Also resist making bike setup changes unless something is truly an issue or broken.
- Race Prep–Bike Safety: The one piece of work to do this week is EBT–Every Bolt Tight. Check every bolt on your bike, pedals, and shoes and make sure everything is safe and secure. Give your chain a clean and lube as well.
Total Hours: About 3h:55m
Swim: About 0:55
Bike: About 1:40
Run: About 1:20
Strength: 0:00
MONDAY
Day Off
TUESDAY
Bike 0:30
Tempo
- Warm up: 10 minutes starting in Zone 1, then into Zone 2
- Main: 3 x (3 minutes Zone 3, 2 minutes Zone 1)
- Cool down: 5 minutes easy
WEDNESDAY
Swim 500m, about 0:20
Endurance, shorter sets
- Warm up: 1 x 150, Zone 1-2
- Main: 3 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 50, relax Zone 1
THURSDAY
Day Off
FRIDAY
Day Off
SATURDAY
Run 0:25
Endurance + Speed
- Warm Up/Main:
- 20 minutes starting in Zone 1, then into Zone 2, then
- About 5 minutes as: 4 x 20 second strides at the end of the run, walking back to the start after each one
SUNDAY
Swim 1500m
Bike 40km
Run 10km
RACE DAY!!!
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.
Back: Week 13