With the longer races, the only major change you'll notice from Olympic distance plan is when the actual training takes place, says Harrison. Your schedule Monday through Friday stays pretty much the same, but you'll have a much heavier training load on the weekend. Harrison says your typical weekend will look like this: A long bikecasque audio pas cherride on Saturday 50 to 60 miles followed by a transition run an easy 20 minute run done directly after your ride.

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