Hi Everyone,

How did you find week 1? Its always hard sticking to a plan but lets keep going and it will get easier.

As its week 2 we are going to step the training up and work on out aerobic base. Lets see what the week has in store for us shall we.

Monday

Rest Day

Use today as a day to prepare for the sessions this week. Get your bike and turbo trainer set up. Get your running kit together and charge your sports watch so you can record your sessions and share them on Strava.

Tuesday

30 Minuit Zone 2 Run

Today we are going to try to run for 30 minutes at an easy intensity = conversational pace. I want you to focus on your running form / posture: Maintain good posture, Upper body should be relaxed. Include 10 minutes stretching of your lower body muscles after run.

Wednesday

Rest Day

Take the day to take it easy and help the body to recover ready for tomorrows Ride and Swim.

Thursday

60 Minuit Zone 1 / Zone 2 Ride

Today I would like you to spend 60 minuets on the bike and we are looking to keep a steady ride in Zone 1 & Zone 2, this means no efforts on this ride, try to keep a nice cadence of around 90 rpm, concentrate on pedalling smoothly. This ride should be nice and easy for you and a great introduction to get some time in the saddle.

30 Minuit Swim

To start we are gong to see if we can go a 300 metre easy warm up front crawl
Then 4 x 50 metre high cadence with 30 secs rest between each 50 metres. With high cadence we are looking to increase the arm rotation.
Depending on time we are going to alternate 2 lengths of Push & Glide drills and 50 metres swim for the rest of our time. This weeks drill will be the catchup drill and you can view the technique here https://www.youtube.com/watch?v=GNrXe_iybvE

After your 30 minuets perform 100 metres of back-crawl at end to cool down and help stretch the arms and shoulders out.

Friday

40 Minuit Zone 2 Run

Today we are going to try to run for 40 minutes at an easy intensity = conversational pace. I want you to focus on your running form / posture: Maintain good posture, Upper body should be relaxed. Include 10 minutes stretching of your lower body muscles after run.

Saturday

Rest Day

Take the day to take it easy and help the body to recover ready for tomorrows Ride.

Sunday

60 Minuit Zone 2 with 20 Minuit Zone4

Start the ride for 20 minuits in Z1 & Z2 to make sure you’re fully warmed up.  We are then going to do 1 x 20 minute effort in Z4. Try to keep the cadence between 90 and 100 rpm during the efforts. Finally Warm down for 20 minuits in Z1 & Z2.

Roundup

Our second weeks training provids a great contuniation to the introduction of the training we are going to be doing in the lead up to race day.

Done forget to come back to this post and let me know how you have found week 2 and come back next Sunday to see our next training block has in store.

Enjoy your week,

Jo x

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