#6 Nine Weeks Out

Nine weeks out folks. This'll be a cycling week, so focus your volume on cycling and dial back the run 20%.

Monday: easy recovery on the treadmill for 2-3 miles; afternoon ride
Tuesday: intervals running 6-8x800 on the grass or soft track do one more if you feel you can one less if you can't; easy ride
Wed: 1 hour running-easy fartlek and do some strides; easy morning ride
Thurs: easy morning treadmill 2-3 miles; bike intervals-repeat climbs or race sprints
Fri: morning easy ride; easy run and add a few leg speed drills
Sat: long ride with 15 minute brick
Sun: long run-90 minutes+

Weekend workouts can be swapped depending on your preference.
Cycling sprints should be done at full speed and you must rest 5 minutes between intervals. It is important to feel like you gave it all these next 3 weeks. It only takes about 4 weeks to maximize the anaerobic capacity. Spend at least one day in TT position. This isn't an issue for most of you, but it is for me. Email me with questions. At ease.