you have been training for the race, all is well but whole of last week you caught the flu bug.
or rather the bug found you.
your kid is taking his end of the year exam, and you were spending all the free time you have to coach him to pass Chinese.
you needed to travel for work and you were hoping to do some workout during the trip but all plans vapourised with the informal and formal meetings.
what are you going to do about it now?
do this week’s training or play catch up?
moved training back a week and eat into your taper week?
start easy and see whether you can follow this week’s workout. if you are ill and missed training, do 2/3 of the intensity before proceeding with the rest of the training program.
better to step on the starting line under trained than over trained.
i lost a whole week of training due to work and seems to be flu symptoms. just life so i am just easing back into training myself.
swim 1 : speed
4×25m @ 100m TT 20s RI,
4×50m @ 200m TT 30s RI
4×100m @ 500m TT 40s RI
1×800m paddle or 2km race pace
swim 2 : race pace
3×300m @ new 1.5km race pace 1min rest
optional but great to have in program!
Introduce explosive movements;
3 sets of different plyometrics for upper, lower and core
run 1 : intervals
6 x 800m (1:30 RI)
run 2 : tempo
1×15, 1×10, 1x 5 tempo with 5min RI
run 3 : long run
13.5km@ HMP + 19 sec./km.
bike 1 : race pace
40km; 3×8km @ new 40km race pace
bike 2 : long
70km; 35km at 90km race pace (hydration and nutrients replacement)
brick session that can replace your long bike and long run with
35km race pace, 13.5km run
hope you have fun doing the workouts.
and also discover something new about yourself…
watch out for the weather, don’t ride when there is lighting even when there is no rain!
