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IT'S ANOTHER DOUBLE-WORKOUT DAY! WORKOUT 1: DO A 45-MINUTE OVERDISTANCE (OD) RIDE AT LEVEL 1 INTENSITY (60-70% of MHR). A key physiological principle for endurance training is that of specificity. What this means is: don't play tennis to train for a triathlon, which you've figured out by now. But specificity also applies to terrain and equipment, meaning that if you're planning an event on hilly terrain, you should train on the hills; if you're planning to do a mountain bike event, don't train on your road bike; and so on. WORKOUT 2: DO A 35-MINUTE ENDURANCE (EN) RUN AT LEVEL 2 INTENSITY (70-75% of MHR). Today, do your run right after you finish your ride (within 10-15 minutes). This back-to-back training is called a brick, an appropriate name for how your legs will feel the first few minutes running. Don't get in a hurry; just shorten your running stride a bit and let your legs get used to the movement. Better to do it now than to have your first experience during your triathlon debut.
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