Anyone training for Challenge Bahrain on 20 November now is the time to get those key specific sessions completed. Ease back on the volume and be fresh to complete the big key workouts. Then eat sleep recover repeat. For example my workout this morning: Warm up on turbo, including some 2 min 90% efforts to wake the legs up. Then complete 5 sets of 12 min turbo as 3 min at 87%, 1 min spin. 3k run as 1k slightly slower than half IM run pace, 1k slightly faster than half IM pace, 1k at target half IM pace. That is one set of bike/run work. Repeat this 5 times. These key sessions work! Plus they us confidence. Hope this info helps someone! You can scale the session down if your goals are shorter distance races. Train smart!
Friday, 25 September 2015
Key Workouts (Pre-Half IM)
Anyone training for Challenge Bahrain on 20 November now is the time to get those key specific sessions completed. Ease back on the volume and be fresh to complete the big key workouts. Then eat sleep recover repeat. For example my workout this morning: Warm up on turbo, including some 2 min 90% efforts to wake the legs up. Then complete 5 sets of 12 min turbo as 3 min at 87%, 1 min spin. 3k run as 1k slightly slower than half IM run pace, 1k slightly faster than half IM pace, 1k at target half IM pace. That is one set of bike/run work. Repeat this 5 times. These key sessions work! Plus they us confidence. Hope this info helps someone! You can scale the session down if your goals are shorter distance races. Train smart!
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