220Triathlon Edição 334

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70.3 is a great step-up.
It’s a distance you can
still race at instead of
just surviving. I have
a ball racing 70.3 as
you can really push
yourself and see what
you can get out of your
body and mind
– Tim Don
42 I I FEBRUARY 2017
FEATURE
RUN INTERVALS
A speed endurance session to improve aerobic race
pace working at the threshold of what’s comfortable…
Distance 11km Location Treadmill or road
Kit Fluids, stopwatch/watch Nutrition Eat a
light meal up to 2hrs prior to session and have a
post-session protein snack and approx. 500ml of
electrolyte-based fluids ready
WARM-UP
1km with increases in pace up to sprints
MAIN SET
8-10 x 1km @ PE 8-9 aiming for 30secs per km faster
than race pace
45secs RI between sets
COOL-DOWN
500m easy to finish
RUNRACE PACE
Running close to the 70.3 race distance and knowing
that you can work faster than your race pace is a
proven confidence boost – and it’ll also improve your
race-pace threshold…
Distance 16km Location Road/trail. Try to create a
route that replicates your chosen race Kit Fluids,
energy gels, GPS watch Nutrition If doing the session
in the morning, try to replicate your race-day breakfast.
Take approx. 250ml of electrolyte fluids per hour and 1 x
energy gel per 45mins during session. Recover with
post-session protein and meal within 2hrs.
WARM-UP
1km with increases in pace up to sprints
MAIN SET
14-15km that includes 3 x 3km at 10% faster than your
desired middle-distance race pace. To improve strength
you should also include hills.
COOL-DOWN
500m easy to finish