WEEK 8, 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 off at an easy spin pace of, say, 12 mph. Repeat this 3-5 times. You'll feel winded after the hard one minute and recovered after the slower one minute. During this final week we'll talk about strategies during the triathlon itself. When the race starts and it's time for you to start swimming, enter the water calmly--no need to charge in with flailing arms. After a few strokes, stop if you want and take a few extra breaths. The swim course will be marked with buoys. After every few strokes, pick your head up to sight on a buoy or other landmark to make sure you keep swimming in the right direction. Don't make the swim any longer than it has to be!
Get motivated in Danskin Community
http://go.activeroute.com/active/communities/triathlons/events/danskin
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