the weather has been really hot.
we have to ask ourselves, if this is the weather we would be racing in, should we train in this heat?
what is the cost and benefits of training in such conditions?
we cannot be training at our best since we will be losing too much electrolytes and water, and our heart will be working too hard to keep our body cool instead going faster.
however, our race day, the conditions will be such…
we can effectively plan for race day type of workouts but for our speed and high intensity sessions to push our bodies to the limit, we should race in the more ideal condition that will permit us to be at our best and also have an accurate assessment of our abilities.
we must remember, we train to race not race at training.
this is recovery week. do take time to recover; massage, eat better and sleep more.
swim 1 : speed
4×25m @ 20s RI,
4×50m @ 30s RI
4×100m @ 40s RI
1×800m race pace
swim 2 : long 2km swim
optional strength and flexibility session should be Pilates focus
run 1 : intervals
1K, 2K, 1K, 1K (400m RI)
run 2 : long
22.5km @ HMP + 19 sec./km.
bike 1 : long
60km @ 90 rpm ironman pace,
50min strength endurance of 40-60 rpm race position
transition
1x 30min bike/ 10min run; focused on transition so speed and intensity secondary.
do more sets of transition
