the reality of life…
it is not as neat as we want it to be…
in situations like this, you need to decide what matter most, which workouts matter more, how much to do in the workout, how to squeeze 2 workouts to one…
all these decisions.
things you should consider..
what is your strength,
what is the workout that will give you more return on race day?
should you work on your weakness on strengthen what you are already good at?
and if you trying to resume training after a bout of illness, you need to be careful what intensity you should be training in.
rule of thumb;
1. congestion above neck, can train. when it gets to chest, you should stop!
2. fever means viral, no exertion at all. the virus can attack your heart and cause heart failure.
3. if resting heart rate is 20% above your usual, no training.
hope this is useful…
i have been coughing for the last 7 days, but i am not too sick to not work or even coach so i carried on with life.
you as well as me, have to make decision to rest, do less, do less intense but technical stuff ….
i am struggling with all these too!
and now back to the program…
workouts for the week;
swim 1 ; speed
4×25m @ 100m TT 20s RI,
4×50m @ 200m TT 30s RI
4×100m @ 500m TT 40s RI
4×200m @ 800m TT pace
swim 2 ; race pace
4×300m @ 1.5km race pace 30secs rest
plyometric; explosive movements;
3 sets of different plyometrics for upper, lower and core
run 1 : interval
2 x (6 x 400m) (1:30 RI)
(2:30 RI between sets)
run 2: long run
Race; passion run 15km ECP
bike 1: speed
40km; 4×200m @ 20s RI,
4×400m @ 30s RI
4×600m @ 40s RI
30min big gear
bike 2: long ride for endurance
70km; 35km at 90km race pace
20km big gear 40-60 rpm
brick session (optional if you have time
2x 20min bike/12min run with 5min RI
