Flexibility and Mobility session designed to maintain range of motion through all major joints
Designed to match your race pace for a 20km bike section of a sprint triathlon this is a tough workout where there is approx 30 mins of hard work in the main section. Can be done outdoors in your racing or TT position or indoors on a trubo.
600 warm up, 10 x 100 oat css pace with 10 seconds rest inbetween.
CSS pace is set using a 400m and 200m time trial
Steady ride in zone 2. Best effect if held at mid zone 2 for entire ride so maintain pressure on pedals to keep heart rate at mid zone 2. Use gears on bike to roll over hills at same rate. Keep cadence as close to 90rpm as possible
Easy Paced Run. Running at RPE 4/10 practice holding good running form with upright posture and light on the feet. Allow good arm motion forward and back and keep head upright looking forward