Weeks 4 to event day

OK so 3 weeks til the race.

Swim

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.

Ride

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.

Transition

Layout as practiced and go straight into the run

Run

From the bike 1.5 – 2km run or run / walk off the bike, if feeling good run the full 2.5km

Swim 

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

Bike 

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.

Transition 

Layout your running kit so that you can come in, change and head out for a 2km run or run / walk.

Run 

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.

Swim

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.

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?

Run

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!

Swim

After a warm up swim the 200m practice the sighting and the breathing

Bike

After a warm up, a steady ride up to 10km, not hard, just ticking over before race day.

Run

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.

Write a list of what you need and get everything together before race day, maybe get your bike serviced. Try and rack early, walk around the T1 + T2 routes to familiarise yourself… keep breathing it’s great fun, good luck