Get the bike in first today....
60 minutes, hills. Find a hill that takes 3-5 minutes to climb.
Warm up and cool down 15 minutes each.
Main: 6-8 repititions on the hill. Remain seated on all reps. You should hit RPE 7-9 but not an all-out effort.
Complete stretch of legs and lower back afterwards. If on the trainer, do main set of 7 x 4:00 in large chainring, seated at
cadence of 50-60.
30 minutes continuous recovery swim after bike workout.
Very easy run today, constant at RPE 2-3.
wu: 200 continuous
main: 1 x 2000 at RPE 4 (alternate 1 x 1700)
cd: 4 x 50, each slower than last
Recovery easy spin of RPE 2-3 ideally on trainer.
60 minutes with strides every 10 minutes. Finish run then add 5 more 20 strides back to back before stretching. Remember, strides should be easy speed effort. Stop if your legs are feeling exhausted.
30 minute recovery…easy pace. Only bring a friend if you're really going to run easy--no pushing.
We're increasing a bit from last week. Again, keep the pace at RPE 3 except if you need to climb.
45 minutes on trainer if possible. Easy pace, RPE 3
wu: 5 x 50
main: 2 x 1000, both are RPE 4
cd: 250 easy