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View albumSportzVision; A new Blog: A new beginning
May 21
May 22
Run
- 30m
- -----
- -----
Very easy run today, constant at RPE 2-3.
Swim
- 45m
- -----
- -----
Long day
wu: 200 continuous
main: 1 x 2000 at RPE 4 (alternate 1 x 1700)
cd: 4 x 50, each slower than last
May 23
Bike
- 30m
- -----
- -----
Recovery easy spin of RPE 2-3 ideally on trainer.
Run
- 1h 00m
- -----
- -----
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.
Keep fluid intake high today and have a good recovery meal after the run session.
May 24
Run
- 30m
- -----
- -----
30 minute recovery…easy pace. Only bring a friend if you're really going to run easy--no pushing.
May 25
May 26
Bike
- 2h 00m
- -----
- -----
We're increasing a bit from last week. Again, keep the pace at RPE 3 except if you need to climb.
Try to get this ride a couple hours after breakfast in the morning. Figure out what feels good for pre-ride nutrition and hydration. Make notes in your log to refer back to later when preparing for race morning.
May 27
Bike
- 45m
- -----
- -----
45 minutes on trainer if possible. Easy pace, RPE 3
Swim
- 45m
- -----
- -----
Race-specific
wu: 5 x 50
main: 2 x 1000, both are RPE 4
cd: 250 easy
This week's single hard workout will be tempo effort on the run…not all out effort but a reserved and proud cruising pace--a confidence builder!
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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.