At least two swim workouts per week, roughly 60 minutes in length. In both sessions, practice drills and stroke exercises described in the Techniques chapter.
Three bike rides a week — one long ride of about three hours, and two shorter rides of 60 minutes each. As you work to reach this point, use one of the shorter rides to work on your technique. At the start of the long distance training, you need to be bike-fit enough so that cycling along at 90RPM is a no-brainer.
Build up to a long run of 90 minutes, with two additional 45-60 minute runs rounding out the week. At the end of one of the shorter runs, work through the drills and accelerations described in the Techniques chapter.
Special Note on Running: If you’re coming from a pure cycling or swimming background, with little or no time in running shoes, the following special considerations apply:
As you’ve probably heard, there are two types of cyclists: those who have crashed and those who are going to crash. The same applies to running and running injuries. Even
though you may have a heart of steel, thanks to thousands of hours in the pool or in the saddle, your body is going to need time to adapt to the jarring nature of running. In other words, be patient. Start with where you’re at and add no more than 10% a week to your existing volume. Slowly work your way to the minimums above.
TRAINING PREREQUISITES FOR THE LONG DISTANCE
CHAPTER 1: LONG DISTANCE FUNDAMENTALS
CHAPTER 2: TESTING & HEART RATE
CHAPTER 3: TERMINOLOGY & TECHNIQUES
CHAPTER 4: WEIGHT TRAINING
CHAPTER 5: ADAPTATION PHASE WEEKS 1-6
CHAPTER 6: AEROBIC PHASE WEEKS 7-12
CHAPTER 7: LONG-DISTANCE-SPECIFIC BASE WEEKS 13-18
CHAPTER 8: RACE PHASE WEEKS 19-24
CHAPTER 9: WORKOUT CHARTS
CHAPTER 10: RACE WEEK
CHAPTER 11: NUTRITION
CHAPTER 12: RESOURCES