the weather has been really hot lately.
i am sure all of you would have moments where you sweat just standing doing nothing.
you are losing minerals and electrolytes and that will affect your performance at training later.
or it can affect your recovery from those hard sessions too.
something about training stress.
1 hour after hard training, your body is at its weakness since it had undergone a lot of physical stress.
you are also most vulnerable to virus and with the flu bug at its peak.. at least this seems to be the case NOW! u really need to watch it.
take vitamins, rest, eat carbo and drink adequately
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
5×300m @ 1.5km race pace 30secs rest
strength training… (optional)
focus on explosive movements;
3 sets of different plyometrics for upper, lower and core
run 1 : intervals
1.5 km. (400 RI), 3.5 km. (800 RI), 2 x 800m (400m RI)
run 2 : tempo
1.5k warm up, 3,5km short tempo, 1,5km warm down
run 3 : long run
21km @ HMP + 19 sec./km.
bike 1 : race pace / tempo
40km; 4×8km @ new 40km race pace
bike 2 : long
70km total distance; 35km at 90km race pace
and 25km big gear 40-60 rpm
transition or brick workouts (can use this session to replace the tempo run)
1 x30min bike/ 10min run
1x 20min bike/ 15min run
