220Triathlon Edição 334

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BIKE INTERVALS
A 1hr session to combine both race pace and strength
by training above race-pace threshold. It also focuses
on the importance of effective cadence...
Duration 75mins Location Turbo or gym
Kit Fluids, stopwatch Nutrition Eat a light meal up to
2hrs prior and have a post session protein snack and 1ltr
of electrolyte-based fluids ready
WARM-UP
5-10mins gradually building in cadence and resistance
MAIN SET
2 x [12mins @ PE 8 race pace; 3mins @ PE 6]
6 x [2mins @ PE 8-9 increased cadence by 10rpm; 1min
@ PE 9 standing climb; 2mins @ PE 6]
COOL-DOWN
5mins easy to finish
BIKE RACE PACE
It’s important to include some race-pace efforts into
your long rides, otherwise the intensity can become too
easy and one-paced...
Distance 90-100km Location Road. Try to create a
route that replicates your chosen race Kit Fluids,
energy foods, GPS watch, tyre spares Nutrition If doing
the session in the morning, try to replicate your race-day
breakfast. Take approx. 700ml of electrolyte fluids per
hour and 180-220kcals per hour during session. Recover
with post-session protein and meal within 2hrs.
WARM-UP
5km gradually building in cadence and resistance
MAIN SET
80-90km that includes 3 x 15km at 10% faster than your
desired middle-distance race pace. To improve strength
you should also include hills.
COOL-DOWN
5km easy to finish
It’s key to
include some
race-pace
efforts into
your long
rides as the
intensity can
become too
one-paced
FEBRUARY 2017 I I 41
TACKLE 70.3 IN2017