Using the FIRST training plan, I hope to keep up with my swimming and cycling as best I can on the cross training days, and once the race is over I’ll get back to cycling heavily and put the run into a mostly-coast mode to get ready for the Naples HITS 70.3 in January. We have local open water swims every Wednesday, and the course is set up nicely to get a 1.2 miles swim in safely. The real trick is going to be getting some distance in on the bike, so I may have to work overtime a little to make that happen.
Here’s this week’s schedule
Cycle: Probably a Spinervals Aero Base Builder workout
Key Run #1: 10 minute warm-up, 6 x (1 minute fast then 3 min. easy), 10 minute cool-down
Open water swim
Key Run #2: 2 miles easy, 2 miles @ 8:15-8:30 pace, 2 miles easy
Key Run #3: 8 miles @ 9:30 pace
Cycle: High intensity spin or another Spinervals video