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» Advanced Danskin Triathlon Series Program
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Day 030 - Threshold, weights, core

Day 30: Bike 40-60 minutes, hill repeats, weights        Training via ActiveMail

Day 30: Bike 40-60 minutes and include hill repeats, then lift weights. In your weight program, start adding a bit more weight and change your routine to 8-8-6. That is, do three sets of the same exercise. The first two sets are 8 repetitions of moderate weight, the last set is 6 repetitions with a wee bit more weight added. This will increase your overall strength, again helping with injury prevention, and will help you ward off fatigue as you go through the race.
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http://go.activeroute.com/active/communities/triathlons/events/danskin