OK so 3 weeks til the race.
After a warm up swim 200m and practice looking forward to sight a buoy once a length. Complete the 25 – 30 mins practicing your breathing, some intervals of swimming faster and if possible drafting / swimming behind someone.
Following on from last week, more practice at pushing the bike – try and do this from the left side to avoid contact with the chain. Pushing from the saddle gives more manoeuvrability.
Once warmed up ride 10km including a longish hill as per Roundhay Park.
Layout as practiced and go straight into the run
From the bike 1.5 – 2km run or run / walk off the bike, if feeling good run the full 2.5km
After a warm up swim 200m non stop, practice the sighting (looking forward) to see a buoy as discussed in the last couple of weeks. Practice drafting behind someone if possible. 30 mins swim
After a warm up, 10km with a hill near the start – or even head to Roundhay Park and practice. Aiming to ride in total for at least 30 mins.
Layout your running kit so that you can come in, change and head out for a 2km run or run / walk.
After a warm up, run for about 20 mins, staying relaxed
Wow, almost there. Time to put more sessions together. A bit of thought and preparation this week: Can you do a swim to bike brick session and a bike to run session this week? At the gym or from the swimming pool.
After a warm up, 200m non stop swim, sight 1 o2 times per length. Continue to become more comfortable with your head under water. A 30 mins session in total as well this week.
Transition (T1) Swim to bike. After your swim, change as quickly as you can and get out on the bike.
Start in an easy gear after the swim to allow the legs time settle in. Ride for 10km with a hill near the beginning if possible. Use the gears to keep your cadence up to make going uphill a little easier.
Transition (T2) Set up your running kit where your bike is. Once finished your bike ride, come in and change faster. How did that feel when you’re under pressure? What can you do to make it easier for yourself?
If running off the bike, 1.5 – 2.5km. Otherwise after a warm up, 20 mins of running, perhaps try a little harder.
That’s it, the training has been done, time to put it into practice. This is race week!
After a warm up swim the 200m practice the sighting and the breathing
After a warm up, a steady ride up to 10km, not hard, just ticking over before race day.
After a warm up, run up to 2.5km steady away, stay relaxed
T1 + T2 – practice theses, lay the kit and practice getting on and off as per the race.