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MULTI BRICK
Preparing to run off the bike is crucial and this session
really gets your legs ready for that feeling – aim to run
this at race pace…
Duration
75mins
Location
Turbo/gym/treadmill
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 bike or run gradually building in pace
MAIN SET
3 x [Bike – 12mins @ PE 7; Run – 6mins @ PE 8]
Maximum 1min RI between sets
COOL-DOWN
5mins easy to finish
TACKLE
70.3
IN2017
FEBRUARY 2017
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ENDURANCE BRICK
This session is necessary to allow you to feel exactly what race day might
feel like – learn how to pace yourself in order to execute a strong run…
Distance
70km bike/15km run
Location
Road. Try to create a route that
replicates your chosen race
Kit
Fluids, energy foods, GPS watch, spare tyres
Nutrition
If doing the session in the morning try to replicate your race-day
breakfast. Use the same nutrition plan that you’ve used for long bike and run
sessions. Recover with post-session protein and a meal within 2hrs.
WARM-UP
Use first 5km of bike to gradually build up pace
MAIN SET
70km bike @ race pace; 15km run @ race pace
Consider walking once during each 3km for up to 1min to recover and refuel as
practise for race day
COOL-DOWN
500m easy run to finish