the weather has been hot lately!
we are now faced with the dilemma of training during cooler times to maximise training intensity or train in the heat to climatise ourselves to the Desaru ‘no shade and hilly’ conditions.
this week is a short work week, hope we can all have the long bike ride on sat and if anyone have van (you know who you are.. offer it as transition for run after?)
this is still the early stage so the focus should be on training intensity and distance rather than race conditions. 8 weeks onwards to race, there will be specific sessions addressing the needs of the race including a few trainings in desaru.
just a word about the sessions.
the number of sessions a week is a real challenge to all of us.. me included!
so try to do some of the sessions together.
the target is to hit 75% of the sessions. important to focus on the key sets and build up endurance!
swim 1 : speed (really focus on getting the timing down, if not possible to hit the time, rest longer)
4×25m @ 20s RI,
4×50m @ 30s RI
4×100m @ 40s RI
1×800m race pace
swim 2 : race pace work
5×300m @ 1.5 race pace 30secs RI
500m sighting drills every 100m
optional but it is great for strengthening and form (do it twice a week, after run or swim)
3×10-12 reps; 5 of upper, lower and core
run 1 – interval
3 x 1600m (1 min. RI)
run 2 : tempo (if you doing the transition, can skip this)
5×5min tempo 2min RI
run 3 : long
18km (just for distance)
bike 1 : speed
40km; 4×200m @ 20s RI,
4×400m @ 30s RI
4×600m @ 40s RI
30min big gear
bike 2 : long
70km; 45km @ 90km race pace, 50min big gear
transition/ trainer
2x 20min bike/10min run at OD race pace
