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July & August Training Calendar

Download this Plan

01

Bike + Run Brick:  Bike 30-60 mins/Run 15-30 mins.  Brick workouts will help you adapt to running off the bike for race day.

02

Rest Day:  Get a massage to help your muscles repair.

03

Swim + Bike:  Swim Workout #2, or a 30 min swim.  Then ride hills for 30-90 mins.  OPTIONAL:  Hill Interval, 5-8x2 mins.  Hard effort on hills for 8 mins then an easy 2 min spin in between (repeat).

04

Swim + Run or Run/Walk:  Race practice swim.  Swim 800-1000 non-stop.  Then run or run/walk for 20-40 mins. 

05

Rest Day:  Feeling stiff and tired?  Stretch to aid recovery and improve blood flow.

06

Run or Run/Walk:  Run, walk, or run/walk for 30-60 mins.  OPTIONAL:  Hill Interval, 5x2 min hill runs.  Run hard for 5 mins, followed by 2 min easy jog (repeat).

07

Swim + Bike:  Open water swim 30-45 mins, Swim Workout #2, or lap swim for 30 mins.  Then bike for 30-90 mins at an endurance pace.  OPTIONAL: Swim + Bike Brick. 

08

Bike + Run Brick:  Bike 30-60 mins/Run 15-30 mins.  Have all your gear set up beofre you ride.  After the ride, put yoru run shoes on and run and run/walk.  This will help you adapt to running off the bike. 

09

Rest Day:  Rejuvenate your body and your mind. Take a nap!

10

Swim + Bike:  Swim Workout #3, or swim laps for 30 mins.  Then ride hills for 30-90 mins (riding hills make you stronger).  OPTIONAL:  Hill Interval, 4x3 mins (hard effort on hill), then a 3 min easy spin (repeat).

11

Swim + Run/Walk:  Race practice swim.  Swim 800-1000 non-stop.  Then 20-40 mins or running, walking, or a combination of the two. 

12

Rest Day:  Eat healthy foods to help your body repair from the exertion of exercise.

13

Run or Run/Walk:  Run, walk, or run/walk for 30-60 mins (EX. run 5 mins, walk 2, repeat).  OPTIONAL:  Hill Interval, 5x3 min hill runs.  Run hard for 5 mins, then a 2 min easy jog (repeat). Get to some hills!  On race day, you will be glad you did. 

14

Swim + Bike:  Open water swim 30-45 mins, Swim Workout #3, or lap swim for 30 mins.  Then bike 30-90 min.  Ride at an endurance pace.  OPTIONAL: Swim + Bike Brick.

15

Bike + Run Brick:  Bike 30-60 mins/Run 15-30 mins.  Brick workouts will help you adapt to running off the bike for race day.

16

Rest Day:  Balance consistent activity with recovery.

17

Swim + Bike:  Swim Workout #1, swim for 30 mins.  The bike for 30-90 mins.  Ride hills and against the wind to make you stronger.  OPTIONAL:  Hill Intervals, 4-6x4 mins.  Ride hills hard for 6 mins, then 3 min easy spin (repeat).

18

Swim + Run/Walk:  Race practice swim.  Swim 800-1000 non-stop.  Then run or run walk for 20-40 mins.

19

Rest Day:  Get off your feet today and relax!

20

Run or Run/Walk:  Run or run/walk for 30-60 mins.  OPTIONAL:  Hill Intervals, 5-8x2 min hill runs.  Run hard for 8 mins, easy jog for 2 (repeat 5 times).  Get to some hills!  On race day, you'll be happy you did!

21

Swim + Bike:  Open water swim 30-45 mins, Swim Workout #4, or lap swim for 30 mins.  Then bike fr 30-90 mins at an endurance pace.  OPTIONAL:  Swim + Bike Brick.

22

Bike + Run Brick:  Bike 30-60 mins, then run 15-30 mins.  Have all your run gear set up before you ride. After the ride, put your running shoes on and run or run/walk! This will help you adapt to running off the bike.

23

Rest Day:  Get a massage to help your muscles repair.

24

Swim + Bike:  Swim Workout #2, or lap swim for 30 mins.  Bike 30-90 mins. Riding uphill and against the winde help makes you stronger.  OPTIONAL:  Hill Intervals, 5-8x2 mins.   Ride hard on the hills for 8 mins, then an easy spin for 2 mins (repeat).

25

Swim + Run or Run/Walk:  Race practice swim.  Swim 800-1000 non-stop.  Then run or run/walk for 20-40 mins. 

26

Rest Day:  Feeling stiff and tired?  Stretch to aid recovery and improve blood flow.

27

Run or Run/Walk:  Run, walk, or a combination of the two for 30-60 mins.  OPTIONAL:  Hill Intervals, 5x2 min hill runs.  Run hard for 5 min into an easy jog for 2 mins (repeat).  

28

Swim + Bike:  Open water swim 30-45 mins, Swim Workout #2, or 30 mins of lap swim.  Then bike 30-90 mins at an endurance pace.  OPTIONAL:  Swim + Bike Brick.

29

Bike + Run Brick:  Bike 30-60 mins/Run 15-30 mins.  Brick workouts will help you adapt to running off the bike for race day.

30

Rest Day:  Eating fruits and vegetables provides vitamins, minerals and water to your body.   Rest is especially important this week!
 

31

Swim + Bike:  Open water swim for 30-45 mins, Swim Workout #4, or swim laps for 30-45 min.  The bike at an endurance place for 30-90 min.  

Aug 1

Bike 30-60 mins at an easy endurance pace.

Aug 2

Rest Day.  Get off you feet today! 

Aug 3

Packet Pickup/Expo Day!  Be sure to a do workout today! Keep it light. Then get out of the sun and off your feet.  Eat dinner no later than 6 pm.  Stay hydrated throughout the day.

Aug 4

Plan to eat breakfast 3 hours before the race. Drink water! Get your body, face and head wet to avoid water shock at the start of the race, and BREATHE!  Have a fabulous day!

Swim workout #1:
Warm up: 200
Kick: 4x50; 30 seconds rest between 50’s 
Swim: 1x800 Cool down: 100 
Total distance: 1300

Swim workout #2:
Warm up: 200
Swim: 2x500; 1 min rest 
Pull: 10x25; 30 secs rest 
Cool down: 100 
Total distance: 1550

Swim workout #3:
Warm up: 200
Swim: 3x300; 30 sec rest 
Pull: 4x50; 30 sec rest 
Cool down: 100 
Total distance: 1400

Swim workout #4:
Warm up: 200
Kick: 3x50; 30 sec rest 
Swim: 1x800-1000; 1 min rest 
Cool down: 100 
Total distance: 1250 (meters or yards)


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