finally after 3 weeks of partial enforced rest and 2 courses of antibiotics, I am finally free from the phlegm and middle of the night coughing fits.
you can never really planned for illness, but you can managed your expectations for the up coming race and the training that will lead to it.
and you can take steps to prevent yourself from catching this very strong strain of flu bug.
rest sufficiently so that your immune system would not be compromise, take vitamins to strengthen your immunity, wash your hands often and avoid possible infection by contact.
this is a rest week in the 4 weeks cycle.
take time to take stock of your equipment and make plans for recovery and time off to complete the longer sessions that are coming up from next week onwards.
swim 1 : intervals
4×25m @ 100m TT 20s RI,
4×50m @ 200m TT 30s RI
4×100m @ 500m TT 40s RI
2×200m @ 800m TT pace
swim 2 : race pace
3×500m @ 1.5km race
optional but great to have strength sessions.
explosive movements;
3 sets of different plyometrics for upper, lower and core
run 1 : intervals
3 x (2 x 1200m) (2:00 RI)
(4:00 RI between sets)
run 2 : tempo:
1.5k warm up, 3,5km short tempo, 1,5km warm down
run 3 : long run
16km @ HMP + 12sec./km.
bike 1 : race pace
40km; 5×8km @ new 40km race pace
bike 2 : long bike
70km; 45km at 90km race pace
10km big gear 40-60 rpm
brick session
1 x30min bike/ 10min run
1x 20min bike/ 20min run
all to be done at Olympic distance race pace
remember the warm up and warm down for all sessions.
the more you workout, the more recovery you need to do to stay injury free and ready for adaptation to the new level of training stress.
