Race Week

We’re finally here! It’s race week. Make sure you eat well, get lots of sleep and stay hydrated. Get final bag packing and travel plans in place early in the week. This week it’s all easy and short with some very short bouts of speed for each discipline.

Swim

Training notes focus on good swim technique during warm up main and cool down

Recreational

Warm up: Easy swim drills for half a length, and half length swim; rest 20 seconds. Complete for 200m.

Main set: 5 x 100m at race pace with 75 seconds rest.

Cool down: 2 x 100m easy with 40 seconds rest.

Competitive

Warm up: Easy swim drills for half a length, and half length swim; rest 20 seconds. Complete for 200m.

Main set: 8 x 100m at race pace with 75 seconds rest.

Cool down: 3 x 100m easy with 40 seconds rest.

Bike

Recreational

1.5 mile warm up; 7 miles 2 x 1 mile at race pace with 1 mile easy spin; 1.5 mile cool down.

Competitive

2 mile warm up; 10 miles 3 x 1 mile at race pace with 1 mile easy spin; 2 mile cool down.

Optional extra on arrival One to two days for both recreational & competitive competitors, easy 15-minute spin.

Run

Easy 10 minute run with 4 x 10 second strides at 5km pace with 50 seconds easy jog; cool down with 5 minutes walking.

 

Race Day

It’s an early start at 645am, if you can get up early and have breakfast (ideally two to three hours before the start) and make sure you have plenty of nutrition for the bike section.