Three short sessions built to sit around your TrainingPeaks week — weighted toward single-leg and unilateral work to steady wobbly ankles and raise baseline strength, without blunting your key run and bike.
Recomp−20 lbAnkle stability20–30 min12 / 16 kg + light bells
This Week
Aug 3 – Aug 9 · build · 10 wk to race · form +1 (neutral) · KB strength 30-45min · lift days away from hard (red)
Mon 3Strength · 6 drills you need if you SIT a lotLift A
Tue 4Swim · Aerobic Endurance with gear - staiNo lift
“TSB near zero means you're balanced but not fresh—keep loads honest, not heroic. Hit hinge patterns crisply on Monday, then use the open days to move well and reinforce posture without digging a fatigue hole before build work stacks up.”
A
Hinge & Swings
Posterior chain + single-leg stability. Your heaviest day.
Best on easy-run days ≥2 days before key run
Follow-along · 30 min strength & conditioning, Juice & Toya. Open on YouTube ↗
Do these — swap in for coach's strength slot
Movement
Load
Sets×Reps
Single-leg deadlift ★Slow, reach for a wall if needed. Weaker side first.
12kg
3×6/side
Goblet squat3-sec lower, full depth, heels down.
16kg
3×10
2-hand swingHips, not knees. Snap, don't lift with arms.
Reverse lunge ★Slow, knee tracks over ankle — stability rep.
12kg
5/side
The part that loses the 20 lb
Kettlebells protect and build muscle; the fat loss is a kitchen problem. Hold a modest deficit with high protein so you cut fat without bleeding muscle or wrecking run quality. Eat closer to maintenance on hard training days, take the deficit on lighter days.
≈1 lb
Per week. Slower is better here — faster costs muscle and run legs.
300–500
kcal/day deficit, averaged across the week — not on your big sessions.
0.7–1 g
Protein per lb bodyweight/day. This is what spares muscle in a cut.
Placement Rules
Never lift the day before a key run or hard bike. Those two sessions win every week.
Replace, don't stack. On days the coach already programmed strength, swap in a KB day instead of doing both — total load stays sane during a cut.
Heaviest day (A) gets the most recovery room — put it where there's an easy day on each side.
Lift after endurance, not before. If a KB day shares a date with an easy run/swim, do the endurance first.
Star (★) moves are your ankle work — never skip them. Reach for a wall on single-leg work until balance holds.
Wobbly ankles that roll or have a sprain history want a physical therapist's eyes too — strength helps but won't fix a true stability deficit.