Themes:
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Build fast, forget far
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Consolidate fast, recover, reset head
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Build far on top of fast
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Build far to create race-specific far
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Totally off or unstructured training to maintain fitness but reset head.
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Aerobic Blocks/
Big Week:
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None—all quality, no quantity
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Predominantly aerobic; consistent work
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Self selected and done
as needed
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Every 4-6 weeks on a desired basis
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Aerobic and self-
selected quality—if it's fun, do it
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Types of Work:
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Hard bike intervals: 3x/week
Quality runs: 2x hard and 1x long
Swim: individual ROI decision
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Aerobic run test
Moderate bike workouts
Return to the pool.
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Swim: ROI
Bike: Intensity is fit within the volume that life gives you
Run: first maintain frequency, then volume and intensity—
Make adjustments as training dictates
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Similar to general prep, but volume becomes more urgent
Swim: a must
Bike: add aero and steady-state requirement to long rides
Run: manage within overall volume
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Fun, flexibility, technique
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