this must be ranked as my most ill-prepared race !
only managed to do 30% to 50% of the training most weeks and even missed out on some weeks.
at this point, you should have done all the hard training and tried out all your nutrition and hydration strategies.
you should have a few bricks under your belt and even a few races.
well, at this stage i have not done any of those things.
only have a scheduled OD race this weekend in Port Dickson.
and i am nursing a perpetually inflamed nasal passage and sinus.
i will not be doing the 1/2 IM but will still be there..
for the sprint.
for those who will be racing OD as the tune up race this weekend, do taper for it.
taper like what you be doing for Desaru.
if even you are not going to PD, prepared to do a longer brick.
tapering for OD
swim 1: race pace
3×300m @ 1.5km race pace 1min RI
bike 1 : race pace cum drills
2×10km @ 40km race position and race pace 3min RI of spinning
run 1: race pace cum rehearsal for race prep
5×800m @ race pace 30s RI (please don’t run it too fast and raced the 800m!)
10min dynamic warm up like what you would do for race
Brick 1:
20min bike, 10min run
for those training through
swim 2: long
1km at 2km race pace with 1 sighting every 50m, 10×50m sprint with 15sec RI
bike 2: speed intervals
200, 400, 800 with 20s, 30s, 40s RI x 3 sets
run 2: tempo
6km at 10km pace
Brick: race pace work with race day conditions
60km bike/ 12km run
