6*50m. 6*(25m. drills + 25m.easy) rest15
6*50m. 6*(25m. acceleration + 25m.easy) rest15
4*400m.(endurance) rest 20
1. 400m. IM
2. 400m. free PB+PD
3. 4* 100m. IM
4. 400m. free PB+PD
12*100m. 80-90% effort, PD rest45
Approaching some hills you can increase your effort, play with the course you are riding.
Use this run to build your basic endurance. In order to achieve this, please do not run too fast, keep it easy.
Strength is a very important factor if you are aiming for new personal bests. So I worked out a training routine which helped professional triathletes to even win IRONAM races and Agegroupers to achieve a lot better posture than they had before. With this posture movements during endurance sports get more efficient and faster.
Please find attached the strength routine I strongly recommend to do 2-3x a week.
4*50m. 25m. drills + 25m. easy rest15
8*50m. 25m. sprint + 25m. easy rest15
5*100m. PB+PD free FAST! rest10
5*100m. 5*100m. PB+PD free FAST!! (same time as before!) rest15
4*150m. 4* [50m. IM (80-90%)
+ 100m. free(GA1)] rest15
4*50m. sprint @1:00
First week of he prep we take it easy. Today is just an easy longish ride, which is also perfect to join a group and have some fun while being outdoors.