I recently posted a blog on key weekend workouts for 70.3 and 140.6 racing. I figured it would make sense to do the same for Olympic Distance races as well. You can take a quick look at the 2min primer for this post at the OTS YouTube Channel.
Race Simulation Ride
Warm up for 20-30min, relaxed L1/L2, working your way to stretches of road with minimal interruptions, such as stop signs, stop lights, etc.
Go through the following 2-3 times:
BONUS: Slip your racing flats on and complete an easy, relaxed 10-20min jog, just to practice the transition from bike to run
Negative Split Long Run – up to 90min
Warm up for 15min, relaxed L1/L2
Settle in at steady L2 until you have about 30min left to run. Then complete 3 x (7min L3 with 3min relaxed L1).
Cool down 10min, relaxed L1
BONUS: Ride 45min easy L1 right before this run
Bike/Run Double Brick
Bike: 60-90min, steady L2 effort
Run: 30min, steady L2 effort
Bike: 45-60min, steady L2 but lift effort to L3/SST for the final 20min
Run: 20-25min, start at L5 for the first minute, then settle into L4 for 4min and into L3 for another
10min cool down the rest of the time.
Bike Focus Weekend
Saturday:
Saturday:
Especially for Masters athletes, it’s important to mix things up and avoid falling into a rut of doing the same thing weekend after weekend. Keep the body stimulated and guessing at what you’re going to throw at it next. At the very least, alternate weekends where one weekend you do the standard “Saturday long ride, Sunday long run” approach, and the next weekend you choose one of the workouts above. There’s no right or wrong way to go about it, but the variety will challenge you, keep you mentally fresher and better stimulate the body to be prepared for the rigors of long racing.
Give these a try and let me know what you think.
Happy Training,
Coach Nate
Race Simulation Ride
Warm up for 20-30min, relaxed L1/L2, working your way to stretches of road with minimal interruptions, such as stop signs, stop lights, etc.
Go through the following 2-3 times:
- 20min SST, finding a realistic mix of HR, watts and perceived effort
- 10min relaxed L1 pedaling; eat some food, replenish some fluids, quick bio break
BONUS: Slip your racing flats on and complete an easy, relaxed 10-20min jog, just to practice the transition from bike to run
Negative Split Long Run – up to 90min
Warm up for 15min, relaxed L1/L2
Settle in at steady L2 until you have about 30min left to run. Then complete 3 x (7min L3 with 3min relaxed L1).
Cool down 10min, relaxed L1
BONUS: Ride 45min easy L1 right before this run
Bike/Run Double Brick
Bike: 60-90min, steady L2 effort
Run: 30min, steady L2 effort
Bike: 45-60min, steady L2 but lift effort to L3/SST for the final 20min
Run: 20-25min, start at L5 for the first minute, then settle into L4 for 4min and into L3 for another
10min cool down the rest of the time.
Bike Focus Weekend
Saturday:
- Swim first thing in the morning, 60-90min session; keep it aerobic
- Bike right after swimming, 3 hours at steady L2 effort
- Bike 3 hours at steady L1/L2 effort
- BONUS: Run 10-15min off the bike, relaxed L1
Saturday:
- Swim first thing in the morning, 60-90min session; keep it aerobic
- Run right after swimming, 80-90min steady L2 effort
- Bike 60min easy, relaxed L1
- Run 60min off the bike, steady strong L2; elevate to L3 for 10min before cooling down
Especially for Masters athletes, it’s important to mix things up and avoid falling into a rut of doing the same thing weekend after weekend. Keep the body stimulated and guessing at what you’re going to throw at it next. At the very least, alternate weekends where one weekend you do the standard “Saturday long ride, Sunday long run” approach, and the next weekend you choose one of the workouts above. There’s no right or wrong way to go about it, but the variety will challenge you, keep you mentally fresher and better stimulate the body to be prepared for the rigors of long racing.
Give these a try and let me know what you think.
Happy Training,
Coach Nate
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