90minutes. Find hills, keep RPE 3-4 in flats, higher when climbing, include out of saddle and focus on constant pedaling even on downhills.
Comments and Definitions
This weeks focus is the bike with both intense sessions spent in the saddle. Run and swim sessions are at a minimum.
Race Prep:
How you will carry fuel during the race? How much? Can you depend on race-provided calories and drink? How will you refill on the race course? Put these answers you find during these long rides into your training journal--not in today's entry but in the calendar days during race week where you'll find it.
SWIM
Time: 45m
Race-specific
wu: 2 x 75, last 25 in each is backstroke.
main: 3 x 600, first at RPE 4, 2 at RPE 8, 3 at RPE 4
This weeks focus is the bike with both intense sessions spent in the saddle. Run and swim sessions are at a minimum. Race Prep: How you will carry fuel during the race? How much? Can you depend on race-provided calories and drink? How will you refill on the race course? Put these answers you find during these long rides into your training journal--not in today's entry but in the calendar days during race week where you'll find it.