Targeted Benefits:
- TT Mental Preparation (assimilate effort time curve)
- Nutrition Practice
Preparation
- Find a flat or slightly rolling criterium track, no stops or traffic.
- Carry sports drink, 1 bidon per hour mixed at 6-8% grams carbohydrate for 70.3 and Ironman
- Heart Rate Monitor essential
Warm up
- 10 Min easy spin
Main Set
- Constant Aero Effort, stay on bars as much as possible with intermitant streching.
Ironman: 3 hours @ 70% mhr
70.3: 90 min @ 75% mhr
Olympic distance: 30 min @ 80% mhr
Warm down
- 20 min easy
Key Points:
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