p3 wrote:
ok, maybe not perfect ... but any recommendations on a high quality bike session that you do 4-6 weeks from your 70.3 ? I imagine that a 2 x 20min (4min spin in between) @ 88% FTP is too short, perhaps?
*I'm interested to know with wattage percentages rather than a workout based on your perceived effort.
Thanks
Best bike session 4-6 weeks before a 70.3 would be two 70.3's 6 weeks out and 3 weeks out! Or several olympic or sprint tris in the lead up. I need Fleck here to help me. People under estimate the value of B racing in the lead up to an A event. Both the phyiological adaptations that ensue as well as the mental training during the race, is very hard to replicate in a training session.
Other than that, I'd do lots of short intervals at 100-115% FTP. Unfortunately age group racing you need to surge and slow down if you plan to race a clean race and not get stuck in a drafting scenario.