I have my final sprint A race of this year on the 8th September and I am trying to make it as good as possible. Early testing of the bike course puts me about 3 minutes up from last year and if possible, I would like to take another minute of that to bring it in under 30 minutes. Maybe a big ask, but interesting to see what is possible.
I am on holiday from 29th July until 8th August and during this time, I will only be swimming and running, albeit, every day. The resort does have a gym and I may try to get a few VO2 type bike sessions in, but unlikely.
When I return, I am planning on undertaking an intensive 3 week Peak, with a 1 week or less taper.
I have been getting in some good consistent training over the last few months and have been PBing all races. They have not been perfect by any means, but I am doing well. I am currently getting in around 700tss combined each week and currently have a CTL of 95 and feel pretty good, if a little tired.
My current weekly training looks a little like this;
Monday Commute - 17 mile each way. 70tss going in, 85+ coming home. I tend to have 2 main intervals on the way home which I will pretty much go as fast as I can. Average is around 105% for about 10 minutes each, but I do try to stay as high as possible , so my go over this. It really depends on the day as I also run (easy) at lunch.
Tuesday. Run (easy) AM. Swim PM (1 mile) with a lap of the bike course at max effort. (12 miles)
Wednesday. Repeat of Monday.
Thursday. Longer run + group swim
Friday. Repeat of Monday.
Saturday. Swim AM. Tempo run PM
Sunday. Swim + longer bike (30 miles or sometimes 60-75 mile sportives)
Given the above, do you think it might be worthwhile switching things up for the last 3 weeks. Perhaps no commute and do VO2 instead? Something else?
I do have a 60 miles sportive on the 17th August, but seem to recover well from these.
Suggestions and comments welcome.
Thanks
On the internet, you can be anything you want. It is a pity so many people choose to be stupid.
I am on holiday from 29th July until 8th August and during this time, I will only be swimming and running, albeit, every day. The resort does have a gym and I may try to get a few VO2 type bike sessions in, but unlikely.
When I return, I am planning on undertaking an intensive 3 week Peak, with a 1 week or less taper.
I have been getting in some good consistent training over the last few months and have been PBing all races. They have not been perfect by any means, but I am doing well. I am currently getting in around 700tss combined each week and currently have a CTL of 95 and feel pretty good, if a little tired.
My current weekly training looks a little like this;
Monday Commute - 17 mile each way. 70tss going in, 85+ coming home. I tend to have 2 main intervals on the way home which I will pretty much go as fast as I can. Average is around 105% for about 10 minutes each, but I do try to stay as high as possible , so my go over this. It really depends on the day as I also run (easy) at lunch.
Tuesday. Run (easy) AM. Swim PM (1 mile) with a lap of the bike course at max effort. (12 miles)
Wednesday. Repeat of Monday.
Thursday. Longer run + group swim
Friday. Repeat of Monday.
Saturday. Swim AM. Tempo run PM
Sunday. Swim + longer bike (30 miles or sometimes 60-75 mile sportives)
Given the above, do you think it might be worthwhile switching things up for the last 3 weeks. Perhaps no commute and do VO2 instead? Something else?
I do have a 60 miles sportive on the 17th August, but seem to recover well from these.
Suggestions and comments welcome.
Thanks
On the internet, you can be anything you want. It is a pity so many people choose to be stupid.