we are entering into race preparation phase.
this is the time to try out equipment that you want to use on race day…
the nutrition you considering to use
and time to plan some race day type of training where the conditions are close to the hot, shadeless bike and run route you would get on race day.
swim 1 : intervals
10×100m @ 1.5k race pace 30 s RI
10×50m @ 800m race pace 30s RI
swim 2 : race pace
2×1km @ race pace 1min RI
optional strength and recovery session
Pilates and focused on flexibility and core
run 1 : intervals
3 x 1600m (400m RI)
run 2: tempo
1.5k warm up, 3,5km short tempo, 1,5km warm down
run 3 : long
16km@ HMP +12 sec./km.
bike 1: race pace
40km; 3×10km @ 40km race pace with 2km RI
bike 2 : long
70km @ 90 rpm ironman pace,
50min strength endurance of 40-60 rpm race position
Brick or transition session
1x 30min bike/ 20min run; focused on transition
