easyand RUN for 20 minutes easy SWIM for 10 minutes easy; CYCLE for 10 minutes easy Sun Strength train for 20 minutes Strength train for 20 minutes Strength train for 20 minutes Race Day KeyBilateral Breathing to both sides
cycle followed by 7-minute runTuesday Swim session AWednesday Bike session CThursday Run session AFriday Run session: 10-minute recovery jog with D&S and long stretch; Swim session GSaturday Rest day and stretch; Visit the race course if possible
shorter race and fit into your schedule easily as you can train in a number of disciplines quickly. These sessions are ideal and can be done up to two days before you race: • A 30-minute fartlek (varying the speed and intensity) cycle at 65 to 85 per cent
with 20 seconds' rest between efforts, then 4 x 50m race pace effort. Cool-down: 10 x 50m alternating bilateral and catch-up drills. Fri REST DAY CYCLE: Warm-up: 15 minutes steady. Main: 1 hour 15 minutes easy on flats, work hills up to 85 per
- record times and compare) Afternoon: CYCLE 90 mins steady Morning: SWIM (in wetsuit and open water) 750m (up to 20 mins) race pace, then tread water for 2 mins, then SWIM back focusing on technique Afternoon: CYCLE 10 mins easy, then 4 x 6 mins
intensity, giving increased gains in maximal oxygen uptake. A high-intensity cycling session, for example, will help to develop increased lactate tolerance, buffering capacity (both of which improve your ability to function at your best during bursts
as they would a straight running event." Do regular brick sessions by cycling at a high cadence for 15 minutes. Immediately shift into 10 minutes of fast-paced running, rest for five minutes and repeat three times. Aim to build to your race pace - the average
Standfirst: A repeatable 2-week build-up to a sub-80 10-mile race Author:Pics:Issue date: racing secrets bookletKeywords:-->Preparation phase (2-4 weeks)Increase your weekly mileage to 20-25M, based on 4-5 training runs per weekIntroduce one fartlek
intensity. "In order to run, cycle or swim faster during a race you need to train over smaller distances at a higher tempo," says coach Dawn Hunter of www.swimfortri.com.These short, sharp sessions will get your muscles firing, but training for shorter
marathon race pace OR 13 minutes above marathon pace• 5 minutes easy jogFive top tips for time efficiency1 Divide your timeCycle at weekends, run and swim in the week. In most cases you are more likely to improve your cycling by doing two high-quality rides
