EPC Tips – Race Prep Session
Ready for race day with this bike-run workout the week before your big race…
Taper time is about resting and recovering, while maintaining your feel and sharpness necessary for a peak performance. Try this session about a week out from your A-priority race to maintain your race-day energy systems, while not being to fatiguing. It’s best to do the session on the bike you’ll race on and terrain similar to what you’ll experience on race day.
The following example is one for an XTERRA triathlon. You can adjust the volume and intensity to fit your specific racing goals.
BIKE:
- 30:00 easy to moderate
- 4-6x[5:00 race pace effort/power + 3-5:00 easy]
- transition to run below
RUN:
- off the bike…
- 15:00 race pace effort
- 2:00 walk
- 15:00 easy/moderate effort
- 3:00 walk
Written by Cody Waite, professional endurance athlete, endurance sport coach and founder of Endurance Performance Coaching. You can follow Cody on Instagram and ‘LIKE’ our EPC Facebook Page to keep up with all our 2016 happenings.
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