Last week and this week is about consolidation and taking time to taper to absorb all the hard training you’ve done – and ensure you’re fully rested for the day. This week is also about ‘sharpening up’, with a swim and bike time trial. There are no long runs or bike rides planned – the focus is on controlled, quality, race specific training instead.
Focus on good technique for each time trial effort. If you feel you are losing your technique by taking extra strokes take 20 seconds extra rest or end the swim workout.
5 to 7 x 300m at anticipated race effort with 50 seconds recovery.
6 to 8 x 300m at anticipated race effort with 20 seconds recovery.
Complete time trial efforts on a hilly course at just above anticipated half iron distance effort take five minutes easy spinning above 85 rpm between each time trial. Complete each time trial on same route and aim to take 20 to 60 seconds less each time.
2 x 30 minutes time trial same route. Easy 5 minute spin between each time trial.
2 x 30 minutes time trial same route, plus 15 minute time trail. Easy 5 minute spin between each time trial.
Complete this session no later than the Saturday 10th.
Hill repeats & down hills.
Run at half marathon effort for 40 seconds on a hill of between eight and 10 per cent gradient. Run back down brisk and under control. Rest at the bottom. Avoid standing still for 40 seconds and repeat for 30 minutes.
Run at half marathon effort for 60 seconds on a hill of between eight and 10 per cent gradient. Run back down brisk and under control. Rest at the bottom. Avoid standing still for 20 seconds and repeat for 45 minutes.