Week 2 of 2
Swim 1:20 - Bike 1:20 - Run 1:20 -- Total: 4:00
This week takes you right into your big race! There's
still a little hard work to do to keep your body sharp and ready for the
big effort, but you'll also be resting more.
Try not to overanalyze how you're feeling. Equally
great perfomances have been done when feeling great or terrible in the
days leading up to an event. Just keep telling yourself that you've prepared
well and that you're ready to go for it!
Try to minimize your exposure to all the hype. When
you're at the expo and at check-in for your bike and equipment, take care
of business, socialize for a couple minutes and then high-tail it outta
Save your energy for Race Day. All the work is done;
it's time to rest and concentrate on the task ahead.
While this is designed for a Sunday race, you can
easily adjust things (by eliminating Saturday) if your race day is Saturday
instead of Sunday.
One short workout today to
keep the legs sharp. Check over all your equipment so that everything is
in working order. Eliminate any possibilities of race-day surprises that
will ruin your race.
10:00 easy jog, gradually raising your HR
Complete 2 sets of the following:
2:00 @ 80-85%
1:00 recovery jog @ 65%
:30 gradually increase speed to 90%
1:30 recovery jog @ 65%
During each repeat, you should just start
to feel exertion as it comes to an end. You should never feel strained
or maxed out. Your speed should feel relaxed and easy, and you should be
light on your feet.
Jog easy @ 60% or below to the end, and walk
it in the final couple minutes.
DAILY TOTAL: 0:30
400 Swim (every 4th 25 Build up Kick)
8 x 150 with :30 rest after each
Increase your speed within each repeat each
50. The first 50 is at 75%, the middle 50 is at around 80% and the final
50 is at 80+%. Fast, aerobic but controlled.
400 Swim (alternate 50 free with 50 Choice)
15:00 getting your HR up to 70%
No messing around today. Get
on the bike, do the hard work, warmdown and get off.
Complete two sets of the following:
8:00 @ 75-84%
4:00 easy spin @ 65%
Stay in your aero tuck as much as possible.
No hills today. Build up each repeat so that the last half is above 80%.
Finish the set knowing you had a lot of energy left -- no lactate build-up
in the muscles and don't even approach an anaerobic effort.
Gradually slow down to 60% with 10:00 left,
and finally below 50% by the end. Spin at 95+rpm in your small chain ring.
DAILY TOTAL: 1:35
10:00 warm up jog, allowing your body to slowly
get up to 65-70% by the end.
After warming up, hold your HR at 75% for
the next 15 minutes. Then jog easy @ 65% for 5 minutes.
After jogging easy, go right into 4-5 x (:20
strides with 1:10 easy jogging)
Cooldown to 50 minutes by bringing your HR
10:00 spinning @90-95rpm
- get your HR up to 60% in the first 6:00
and closer to 70% by 10:00
Get your HR up to 70-75% for the middle 10
Spin easy in your small chain ring @95+rpm
the final 10:00 below 60% allowing your HR to return to 50% for the final
DAILY TOTAL: 1:20
Just a couple of "fast"
repeats to keep you sharp, but nothing that will cause lactate to build
up or tear you down.
200 Swim - 200 Kick - 200 Pull - 200 Swim;
2nd 200 Swim faster than the first
1 set of the following:
8 x 50 @ 80% followed by 2 x 50 easy recovery;
take :10 rest between 50s
You should be swimming fast but in control.
At the end of the fast 50s, you should be a little tired, but not fatigued.
The goal is to do these at your race pace, not faster, and to hold consistent
4 x 100 total recovery below 60%
DAILY TOTAL: 0:35
Day off. Make sure you hydrate
If you need to do something
today, then go out for a brisk walk.
DAILY TOTAL: 0:00
You've put in the work and
tapered well, so now just enjoy the experience.
Give yourself enough time
to get to the transition area, signed in and ready to race without having
to rush through the process. The more relaxed the morning can be, the better
you will race.
Everything should be a smooth,
relaxed process on Race Day.
Swim in the morning for
20-30 minutes, beginning at the same time that the race will begin.
Relax afterward and mentally walk through tomorrow's race. You're
in great shape, so have fun with it!
You already have your pre-race
ritual down, so don't change anything. It's different for everyone, so
the only advice we can give you is to:
1) make sure you arrive at the
transition area in plenty of time so you aren't rushed; and
2) make sure you warm up properly.
This is what it's all about.
Have a lot of fun out there today, but also kick some butt!! Please let
us know how you do!!
Congratulations! You did it!!
Soak it all in, the adulations is as much for you as anyone else there!