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WEEK 7, Day 1: There's just two weeks left to race time! As you begin to feel more comfortable with the training distances and times, the moment is here for us to think about revving our engines and adding quality to our workouts. This means your workouts will feel a bit harder, and that you'll be working out in a higher heart zone. If you've been training at 50-60% of your max HR, step that up to 60-70% and you'll be adding more quality to your base training. I've included some examples of how you can add intensity to your training below. Day 1 (Today): 15-30 minute swim. Today do a set of 6-10 50-yard freestyles alternating between one fast 50 and one easy 50. Rest 15 seconds between each swim. Day 2: 30-60 minute bike. If you can comfortably ride at 13-16 mph on a flat surface, then ride one minute "on" at 16-20 mph and the next minute easy or "of"f at an easy spin pace of about 12 mph. Repeat this 3-5 times. You'll feel winded after the hard one-minute ride and recovered after the slower one-minute ride. Day 3: 15-30 minute run/walk. If you can comfortably run/walk 10-14 minute miles, then try this on a track: Run a measured half-mile (2 laps on most tracks) hard in 5-7 minutes (or faster if you feel up to it), then run an easy half-mile in 7 minutes (plus or minus). Repeat this 2-4 times. Be sure to warm up and cool down after your interval sessions. Day 4: Rest Day. It's particularly important to stretch with the increased workload. Take the time and do it right! Day 5: 15-30 minute swim. Count your laps for 5 minutes and compare to previous weeks. Are you getting faster? Day 6: 30-60 minute bike. Keep this ride nice and easy. Day 7: 2-sport workout for 30-60 minutes. Do a swim followed by a ride, or a ride followed by a short run/walk. Try all of the distances of the race in training. Do these on separate days and time yourself. Add up the numbers, plus the time it will take you to transition between events, and this will give you a realistic goal time.
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