Training For A Sprint Triathlon Part 3: Week 16 - 22 race day (Cycling)
How to train for a sprint Triathlon Part 3 : Week 16 - week 22 Race day (cycling)
If you have been following the plan on how to train for a sprint Triathlon you will now have completed the first 15 weeks and starting to think about the final phase up to race day.
You are going to continue with the build phase you have become a accustomed to, fine tuning right up to race day.
You will still need to try and cycle 3 times a week and should include at least one long ride that is at least 75 -90 minutes long, this ride can still be social and at a slower pace and is still probably best done at the weekend when you may have more time.
Your 2nd ride is still going to be your speed session and should now be 60 minutes long and should still include some interval efforts. You will need to find a ride where you won't have to stop a lot, such as a bike path or a road without many traffic lights; the ride should be a relatively flat one.
Your ride may look something like this:
10-15 mins warm up
1 mile @ your fastest pace
Repeat until you have done 5 of each
Every week try and increase an extra mile until you are doing 10 of each a week before race day.
10 min cool down
Your 3rd ride should still be a tempo effort; this is not race pace but a good steady effort sustained over a period of time, so your ride will look something like this:
10-15 mins warm up
30 - 50 mins @ tempo effort
10-15 mins cool down
Start at 30 mins and increase 5 mins each week
You should also carry on with your brick run straight after one of your rides - it doesn't matter which one and now should be 2 miles each time, if you want to run the full distance of the race you could if you wanted to.
On your final week leading up to race day you should knock everything back this is called taper.
Long ride 30-45 mins
One easy ride midweek also 30-45 mins with some short speed efforts roughly 30 -60 secs every couple of miles.
One last thing to think about is getting your bike checked over well before race day, don't leave it to the last week or to chance you don't want all that training to go to waste because your bike let you down,
book it into Cycleworks for a service and don't forget your 10% discount with proof of your Triathlon entry.