12 weeks to go (27/6/16)
With 12 weeks to go we will providing you with some key training sessions to help get you round, or be competitive, from official race coach Mark Klenathous.
This week’s training:
*Swim for a total that adds up to one to two hours including at least one hour of drills (one to two)
*Bike for three to five hours including hills (three to five)
*Run for three hours spread over two to three runs, with some fartlek/speed play (three hours)
*Rest make sure you include rest as part of your training, and avoid back-to-back key sessions.
*Strength and Conditioning. If you can fit it in, add in two 20 minute Strength and Conditioning sessions. TRY these core exercises from Tri Radar https://www.triradar.com/training-advice/the-art-of-complex-training/). (40 minutes)
THIS WEEK’S 2 KEY SESSIONS:
1. Ride for two hours and 30 minutes easy run
2. Ride for 30 minutes easy, then up to 90 minutes at anticipated 90K race effort then run easy for 30 minutes
1. Ride for 90 minutes at race pace. Run for 30 minutes and pick up effort for 10 minutes in the middle 10 minutes
2. Ride 20 minutes at at race pace, easy for 10 minutes and repeat three times. Follow with an easy 30 minute run.