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Installment #12 1D7W
Schedule a long but moderate pace bike segment this coming week. The goal is to test yourself by riding as long as you anticipate the race will take you to complete. It will give you some idea about how your legs will fatigue and how you will feel after working out for a longer period of time. Substitute one of the workout days and take a rest day following. This will give you an idea of what being aerobic for that duration of time and assist in your pacing. It will help you to relax and give you a sense of how your conditioning is for race day. The key is to pace yourself and not go to hard in the beginning, always maintaining a reserve.
Week Eight
- Saturday. Bike for 1 hour 15 minutes Steady pace at a moderate heart rate.
- Sunday. Run for 50 minutes. Steady pace at a moderate heart rate.
- Monday. Rest Day.
- Tuesday. Swim 1200 yards. Warm up for 200. Swim 2 x 200 and 4 x 100 at higher/race pace. 200 Warm down.
- Wednesday. Bike for 50 minutes. Incorporate at least two hills into your workout of at least 3% gradient meaning hills where you will be standing on some of the climb. Steady pace at moderate exertion. Warm down for at least 5 minutes.
- Thursday. Run for 45 minutes. Steady pace at moderate exertion. Three intervals in the middle. Up the tempo to 90% effort for 100 yards, then jog for 200 yards, then 90% effort for another 100 yards.
- Friday. Swim 1100 yards. Steady long swim for endurance.
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