IMAZ Basic Week Structure – February 2005

Jan	Mon 31	Tues 1	Wed 2	Thurs 3	Fri 4	Sat 5	Sun 6	Feb
Swim	90		90		90
Bike		120	90	240	90	120
Run	45	45	45	30		30	RACE
Weight	45			20 core
Flex	20	45	20	20	45		20
								21.5 hrs
Feb	7	8	9	10	11	12	13
Swim	90		90		90		90
Bike		150	90		90	360
Run		45	45	90		30	120
Weight	45			20 core
Flex	20	45	20	20	45		20
						AZ	AZ	23.75hrs
Feb	14	15	16	17	18	19	20
Swim	90		90		90
Bike		120	90		90	300
Run		60	45	120		30	75
Weight	20 core				45
Flex	20	45	20	20	20		45
								20.0 hrs
Feb	21	22	23	24	25	26	27
Swim	90		90		90
Bike		90	75		75	120
Run	45		30	60	30
Weight	45			20 core
Flex	20	45	20	20	20		45
							OFF	14.0 hrs

Feb 6: BTC 10-Miler. Run it comfortable to steady. Surplus effort/energy is best invested in feeling good
and on your cycling. Don't take a risk with running fatigue.
 
Feb 12: IMAZ Bike Course. Ride one lap of the entire course and, consider, riding the tough part of the 
course a second time. There is a 12 mile section that tends to be slightly uphill and into the wind. 
Doing that twice would be useful for race prep.
 
Feb 13: IMAZ Run Course. Swim (pool) and do a run on the course. Swim long course if possible 
and include a 2K continuous swim as that's great training and you are SCY most of the time. 
Doesn't really matter about the time -- enjoy the swim and build each 500.
 
Feb 17: Long IM prep run using the Bobby Protocol.
 
Remember -- each week -- one very easy day & one easy day. No bonus intensity. Steady is enough.

Color Key: Recovery workouts / Key workouts / Race or testing