Subject: RE: from sprint to olympic First, even if your sprint was a 750/20/5, an oly is going to feel like a lot more than double.
Since it's your first, I would spend the next two weeks focused on a few race intensity workouts and some longer workouts (depending on your fitness ). So something like:
Swim
main set of 20x100 at race effort with 15s between 100's
Main set of 10x200 as 1-2 fast, 3-7 moderate, 8-10 descend
Bike
5x5:00 comfortably hard, 2:00 easy between
2x15:00 comfortably hard, 5:00 easy between
60km easy to moderate rid
Run
3-4x1km comfortably hard, 60s rest
20:00 steady comfortably hard
15km long easy run
Beyond that, training should be mostly easy and maybe a 20% reduction in the second week.
Taper the last week, off two days before, mostly easy sbr the morning before and then enjoy the day.
Shane Edited by gsmacleod 2017-06-23 4:46 PM
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