EPC Tips – Maui Prep – Race Pace Session
Last week we discussed the challenging nature of the XTERRA World Championship course in Maui and I provided you with an equally challenging vo2 max bike-run session to help you prepare. This week I’ve got session #2, a ‘race pace’ session for you that tones down the intensity while lengthening out the work intervals to further replicate the effort that will be required of you on race day.
‘Race Pace’ can vary between athletes based on how long they articulate being out on course; the elites race right around or just under their lactate threshold, while the majority of age-groupers race 10-20% below their threshold. For this session you’ll want to target that pace (or more specifically effort level) that you plan to be at for the majority of the race and get comfortable with being uncomfortable for race day.
Remember to do these intervals on hills (the steeper the better). For the bike, do them all on the uphill, while for the run you can alternate between uphill and downhill work intervals to further mimic what you’ll encounter on November 1st. Stay tuned next week for the final preparation session to be done on the island the day before the race! Good luck and have fun.
WARM-UP:
30+ minutes easy/moderate paced riding
MAIN SET:
3-5x [10:00 at race pace, 5:00 easy]
-additional aerobic riding to meet volume goals
Transition to run below…
Put away your bike and transition to run within 1-5:00.
Off the bike…
-6x [1:00 fast flat, 1:00 easy]
-3:00 walk
MAIN SET:
3-4x [8:00 race pace hills, 2:00 easy jog]
WARM-DOWN:
5-10:00 easy run
5:00 walk
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