| Mon |
Day |
Wk Day |
TNT
Training |
Group
Activity |
Notes |
| MAY |
10 |
SAT |
Bike .5 hrs |
Kick Off |
Build endurance,
go for time |
| MAY |
11 |
SUN |
Run .5 hrs |
|
Build endurance,
go for time |
| MAY |
12 |
MON |
Swim - .45 hrs |
|
Focus on
technique and skills |
| MAY |
13 |
TUE |
Bike .5 hr |
|
Easy Ride |
| MAY |
14 |
WED |
Run - .5 hrs |
|
Easy Run |
| MAY |
15 |
THU |
Swim, Bike or Run - 1 hr |
|
Work on your
weakest link |
| MAY |
16 |
FRI |
|
|
Rest |
| MAY |
17 |
SAT |
Bike 1 hrs |
Pot Luck & Bike Ride |
Easy ride for an
hour |
| MAY |
18 |
SUN |
Run .75 hrs |
|
Build endurance,
go for time |
| MAY |
19 |
MON |
Swim - .45 hrs |
1730 Swim,
Maderia Beach |
Focus on
technique and skills |
| MAY |
20 |
TUE |
Bike .5 hr |
|
Easy Ride |
| MAY |
21 |
WED |
Run - .5 hrs |
|
Easy Run |
| MAY |
22 |
THU |
Swim, Bike or Run - 1 hr |
|
Work on your
weakest link |
| MAY |
23 |
FRI |
|
|
|
| MAY |
24 |
SAT |
Bike 1.50 hrs |
0630 Bike Starkey
Park |
Easy ride for an
hour and a half |
| MAY |
25 |
SUN |
Run .75 hrs |
0600 Run,
Bardmoor Place |
Build endurance,
go for time |
| MAY |
26 |
MON |
Swim - .45 hrs |
0700 Swim,
Maderia Beach |
Focus on
endurance |
| MAY |
27 |
TUE |
Bike .5 hr |
|
|
| MAY |
28 |
WED |
Run - .5 hrs |
|
Easy Run |
| MAY |
29 |
THU |
Swim, Bike or Run - 1 hr |
|
Work on your
weakest link |
| MAY |
30 |
FRI |
|
|
|
| MAY |
31 |
SAT |
Bike 1.5 hrs |
|
You should be
able to go the more than the race bike distance |
| JUN |
1 |
SUN |
Run 1.0 hrs |
0600 Run,
Bardmoor Place |
|
| JUN |
2 |
MON |
Swim - .45 hrs |
1730 Swim,
Maderia Beach |
You should be up
to .25 miles with out stopping |
| JUN |
3 |
TUE |
Bike 1 hr |
|
Easy Ride,
Increase time |
| JUN |
4 |
WED |
Run - .75 hrs |
|
Easy run,
increase time |
| JUN |
5 |
THU |
Swim, Bike or Run - 1 hr |
|
Work on your
weakest link |
| JUN |
6 |
FRI |
|
|
|
| JUN |
7 |
SAT |
Bike 2 hrs |
0630 Bike Starkey
Park |
Maintain pace and
distance from previous week |
| JUN |
8 |
SUN |
Run 1.0 hr |
0600 Run,
Bardmoor Place |
Maintain pace and
distance from previous week |
| JUN |
9 |
MON |
Swim - .45 hrs |
1730 Swim,
Maderia Beach |
Focus on
endurance |
| JUN |
10 |
TUE |
Bike 1 hr |
|
|
| JUN |
11 |
WED |
Run - .75 hrs |
|
Easy run,
increase time |
| JUN |
12 |
THU |
Swim, Bike or Run - 1 hr |
|
Work on your
weakest link |
| JUN |
13 |
FRI |
|
|
|
| JUN |
14 |
SAT |
Bike 2 hrs |
TBD |
You should be
able to ride at least 25 miles |
| JUN |
15 |
SUN |
Run 1.25 hrs |
TBD |
You should be up
to 5 miles |
| JUN |
16 |
MON |
Swim - .45 hrs |
1730 Swim,
Maderia Beach |
You should be up
to .5 miles with out stopping |
| JUN |
17 |
TUE |
Bike 1 hr |
|
Add quick starts
and accelerations to ride |
| JUN |
18 |
WED |
Run - .75 hrs |
|
Easy run,
increase time |
| JUN |
19 |
THU |
Swim, Bike or Run - 1 hr |
|
Work on your
weakest link |
| JUN |
20 |
FRI |
|
|
|
| JUN |
21 |
SAT |
Bike 2 hrs |
TBD |
Continue to
increase speed and strength |
| JUN |
22 |
SUN |
Run 1.25 hrs |
TBD |
Maintain pace and
distance from previous week |
| JUN |
23 |
MON |
Swim - 1hr |
|
Focus on
endurance |
| JUN |
24 |
TUE |
Bike 1 hr |
|
Add quick starts
and accelerations to ride |
| JUN |
25 |
WED |
Run - 1hr |
|
Easy run,
increase time |
| JUN |
26 |
THU |
Swim, Bike or Run - 1 hr |
|
Work on your
weakest link |
| JUN |
27 |
FRI |
|
|
|
| JUN |
28 |
SAT |
Bike 2 hrs |
TBD |
You should be up
to race pace on the bike |
| JUN |
29 |
SUN |
Run 1.5 hrs |
TBD |
Begin to increase
speed and strength |
| JUN |
30 |
MON |
Swim - 1hr |
1730 Swim,
Maderia Beach |
Focus on
endurance |
| JUL |
1 |
TUE |
Bike 1 hr |
|
Warm up, then go
fast |
| JUL |
2 |
WED |
Run - 1hr |
|
Run some hills |
| JUL |
3 |
THU |
Swim, Bike or Run - 1 hr |
|
Work on your
weakest link |
| JUL |
4 |
FRI |
|
|
|
| JUL |
5 |
SAT |
Brick - Bike 26 miles/Run 2
miles |
TBD |
Begin to simulate
race conditions and pace |
| JUL |
6 |
SUN |
Run 1.5 hrs |
TBD |
You should be up
to 6 miles |
| JUL |
7 |
MON |
Swim - 1hr |
1730 Swim,
Maderia Beach |
You should be
able to go the race swim distance |
| JUL |
8 |
TUE |
Bike 1 hr |
|
Warm up, then go
fast |
| JUL |
9 |
WED |
Run - 1hr |
|
Warm up, then go
fast |
| JUL |
10 |
THU |
Swim, Bike or Run - 1 hr |
|
Work on your
weakest link |
| JUL |
11 |
FRI |
|
|
|
| JUL |
12 |
SAT |
Brick - Bike 26 miles/Run 3
miles |
TBD |
Begin to simulate
race conditions and pace |
| JUL |
13 |
SUN |
Run 1.5 hrs |
TBD |
You should be up
to race pace on the run |
| JUL |
14 |
MON |
Swim - 1hr |
1730 Swim,
Maderia Beach |
Shift focus to
picking up your pace |
| JUL |
15 |
TUE |
Bike 1 hr |
|
Try to find some
hills |
| JUL |
16 |
WED |
Run - 1hr |
|
Warm up, then go
fast |
| JUL |
17 |
THU |
Swim, Bike or Run - 1 hr |
|
Work on your
weakest link |
| JUL |
18 |
FRI |
|
|
|
| JUL |
19 |
SAT |
Brick - Bike 26 miles/Run 3
miles |
TBD |
Begin to simulate
race conditions and pace |
| JUL |
20 |
SUN |
Run 1.5 hrs |
TBD |
Run faster than
race pace. Keep the distance between 6-8 |
| JUL |
21 |
MON |
Swim - 1hr |
1730 Swim,
Maderia Beach |
You should be up
to race pace on the swim |
| JUL |
22 |
TUE |
Bike 1 hr |
|
Warm up, then go
fast |
| JUL |
23 |
WED |
Run 1 hr // Swim
1 hr |
|
Run some hills |
| JUL |
24 |
THU |
Swim, Bike or Run - 1 hr |
|
Work on your
weakest link |
| JUL |
25 |
FRI |
|
|
|
| JUL |
26 |
SAT |
Brick - Bike 26 miles /Run 4
miles |
TBD |
Begin to simulate
race conditions and pace |
| JUL |
27 |
SUN |
Run 1.5 hrs |
TBD |
Run faster than
race pace. Keep the distance between 6-8 |
| JUL |
28 |
MON |
Swim - 1hr |
1730 Swim,
Maderia Beach |
Focus on
endurance |
| JUL |
29 |
TUE |
Bike 1 hr |
|
Easy Ride |
| JUL |
30 |
WED |
Run - .5 hrs |
|
Warm up, then go
fast |
| JUL |
31 |
THU |
Swim, Bike or Run - 1 hr |
|
Work on your
weakest link |
| AUG |
1 |
FRI |
Rest |
|
|
| AUG |
2 |
SAT |
Brick - Bike 26 miles /Run 4
miles |
TBD |
You should be up
to race pace on the bike |
| AUG |
3 |
SUN |
Run 1.5 hrs |
TBD |
Run faster than
race pace. Keep the distance between 6-8 |
| AUG |
4 |
MON |
Swim - 1hr |
1730 Swim,
Maderia Beach |
Focus on
endurance |
| AUG |
5 |
TUE |
Bike 1 hr |
|
Try to find some
hills |
| AUG |
6 |
WED |
Run 1 hr // Swim
1 hr |
|
Easy Run |
| AUG |
7 |
THU |
Swim, Bike or Run - 1 hr |
|
Work on your
weakest link |
| AUG |
8 |
FRI |
|
|
|
| AUG |
9 |
SAT |
Brick - Bike 26 miles /Run 5
miles |
TBD |
Race pace and
quick transitions |
| AUG |
10 |
SUN |
Run 1.5 hrs |
TBD |
Run faster than
race pace. Keep the distance between 6-8 |
| AUG |
11 |
MON |
Swim - 1hr |
1730 Swim,
Maderia Beach |
Focus on
endurance |
| AUG |
12 |
TUE |
Bike 1 hr |
|
Add quick starts
and accelerations to ride |
| AUG |
13 |
WED |
Run 1 hr // Swim
1 hr |
|
Run some hills |
| AUG |
14 |
THU |
Swim, Bike or Run - 1 hr |
|
Work on your
weakest link |
| AUG |
15 |
FRI |
|
|
|
| AUG |
16 |
SAT |
Brick - Bike 26 miles /Run 5
miles |
TBD |
Race pace and
quick transitions |
| AUG |
17 |
SUN |
Run 1.5 hrs |
TBD |
Run faster than
race pace. Keep the distance between 6-8 |
| AUG |
18 |
MON |
Swim - 1hr |
1730 Swim,
Maderia Beach |
Shift focus to
picking up your pace |
| AUG |
19 |
TUE |
Bike 1 hr |
|
Warm up, then go
fast |
| AUG |
20 |
WED |
Run 1 hr // Swim
1 hr |
|
Warm up, then go
fast |
| AUG |
21 |
THU |
Swim, Bike or Run - 1 hr |
|
Work on your
weakest link |
| AUG |
22 |
FRI |
|
|
|
| AUG |
23 |
SAT |
Brick - Bike 26 miles /Run 6
miles |
TBD |
Race pace and
quick transitions |
| AUG |
24 |
SUN |
Run 1.5 hrs |
TBD |
Run faster than
race pace. Keep the distance between 6-8 |
| AUG |
25 |
MON |
Swim - 1hr |
1730 Swim,
Maderia Beach |
Shift focus to
picking up your pace |
| AUG |
26 |
TUE |
Bike 1 hr |
|
Try to find some
hills |
| AUG |
27 |
WED |
Run 1 hr // Swim
1 hr |
|
Run some hills |
| AUG |
28 |
THU |
Swim, Bike or Run - 1 hr |
|
Work on your
weakest link |
| AUG |
29 |
FRI |
|
|
|
| AUG |
30 |
SAT |
Brick - Bike 26 miles /Run 6
miles |
TBD |
Race pace and
quick transitions |
| AUG |
31 |
SUN |
Run 1.5 hrs |
TBD |
Run faster than
race pace |
| SEP |
1 |
MON |
Swim - 1hr |
1730 Swim,
Maderia Beach |
Shift focus to
picking up your pace |
| SEP |
2 |
TUE |
Bike 1 hr |
|
Warm up, then go
fast |
| SEP |
3 |
WED |
Run 1 hr // Swim
1 hr |
|
Warm up, then go
fast |
| SEP |
4 |
THU |
Swim, Bike or Run - 1 hr |
|
Work on your
weakest link |
| SEP |
5 |
FRI |
|
|
|
| SEP |
6 |
SAT |
Brick - Bike 16 miles /Run 2
miles |
TBD |
Race pace and
quick transitions |
| SEP |
7 |
SUN |
Run
1 hrs |
|
|
| SEP |
8 |
|
Swim - 1hr |
1745 Open Water
Swim, Madeira Beach |
Focus on
endurance |
| SEP |
9 |
|
Bike 1 hr |
|
Easy Ride |
| SEP |
10 |
|
Run - .5 hrs |
|
Easy Run |
| SEP |
11 |
|
|
|
|
| SEP |
12 |
|
Rest |
|
|
| SEP |
13 |
|
|
|
|
| SEP |
14 |
|
|
RACE |
|
|
|
|
|
|
|