Here's the plan for this week:

Tuesday, July 5th, 8:00 pm – 9:00 pm SWIM (This is our last session in the pool)

 
Thursday, July 7th, 5:30 pm BIKE/RUN at Lakeside Park
Today will be another BIKE/RUN "brick" - a short bike followed by a full course run - ouch!  Again, set-up your Bike-to-Run transition (T2) area before we start - just the way you plan to have it for the race.  Today's pace is going to be pretty challenging and the weather could be very hot - be sure to bring LOTS to drink and be properly fuelled.  Remember, if you find that it is too far for you to run once you are out there - just turn back when you feel you need to and we'll see you back at the park.  

 

Workout:

BIKE to Forestry (short course) or Duhamel Store (long course) at a strong & steady pace.

ALL: Transition to RUN (quick & smooth)

SHORT COURSE: RUN the entire short course race route as either a steady run or a run/walk.
LONG COURSE: RUN the entire long course race route as either a steady run or a run/walk.

 

Then....  Jump in the Lake to cool down?! - Maybe not

PUB NIGHT: Tonight we're "refuelling" at FINLEY’S PUB after the workout! (You've earned it!)

 

Saturday, July 9th, 9:00 am BIKE/RUN at Lakeside Park
Come early to set-up your Bike-to-Run transition (T2) and be ready to ride at 9:00 please.  Today's ride will be done at a strong & steady effort - not too hard but not easy either.  After the bike ride you will practice quickly and smoothly changing from your cycling gear into your running gear and doing a run immediately following the ride.  Do the run portion at a much easier pace than you did on the bike.  Depending on which race distance you are training for or what you feel comfortable with, the workout options will be as follows:

Workout:

SHORT COURSE: BIKE the entire short course bike route.  
LONG COURSE: BIKE the entire long course bike route.  

ALL: Transition to RUN (you should be getting good & quick at this one now)

RUN: 3km (short) to 5km (long) at an easy pace

Hit the Lake to cool down!

COFFEE: After the workout we're heading up to the rooftop deck at Sidewinders for Carbs, Coffee & Conversation!

OPTIONAL WORKOUTS:

RED FLAG: The training load has increased pretty dramatically - you may find that you are quite tired from the sessions we are doing as a group.  I would ask you to take a very careful accounting of your energy level and the degree of muscle soreness that you are experiencing.  Please take this into account before embarking on any additional workouts.  If you are tired and sore, take the time to rest.  If you're bouncing off the walls with energy and everything is feeling good, then go for it.  Remember....don't push through "weird pain". 

SWIM: 1 or 2 extra swim sessions of 30 to 45 minutes.  Practice the drills that we have been working on and do some nice easy lengths with your best freestyle form.

BIKE: 1 additional ride of about 40 minutes (short) to 80 minutes (long) at a nice easy pace.  Focus on a nice smooth pedal stroke and keeping your legs turning over at about 90 rpm. This could be performed outdoors or on the stationary bikes at the Fitness Centre.

RUN: 1 additional run of 30 minutes (short) to 45 minutes (long) performed either as a run or a run/walk.  Keep the effort at an easy conversational pace.  Skip the hills - do this one on the flats.

NOTE: if you are performing extra workouts, do them on days when you are not already doing a clinic workout.  Additionally, don't stack workouts - in other words, while it's fine to do a swim and either a bike or run on the same day, you should not be doing bike and run workouts on the same day.  Give your legs a break and do your bike and run workouts on different days.

Please feel free to call ( 505-6645 ) or email me if you have any questions.

Cheers!

John