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Training Program
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Triathlon
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Advanced Duathlon (Run/Bike/Run)
| Advanced Duathlon (Run/Bike/Run) |
Day 071 - recovery
rest
Day 072 - cadence, aerobic endurance, power
ride: 1 hour, 8 x 2min (30sec)1(1min) alternate 95rpm at 90% with one gear harder efforts at 90rpm 100% effort. Warm up w/ single leg sets and warm down 15-20min
Day 073 - aerobic recovery
run- 45min easy
Day 074 - AT
run- 1 hour, 6x3min(1) alternate 100%w/ 90% effort, 4 min. easy then 4x1min(1) up to speed then gluide
Day 075 - aerobic recovery, drill
ride: 50 min. easy w/ single leg sets
Day 076 - AT, race simulation
ride: 2 hour, flat road, 4 x 8min(2min) hammer. 100% race pace. Then run- 25min easy
Day 077 - aerobic base
run- 1 hour, trails easy
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