I've not been swimming much lately and with my first HIM race (or "not quite a HIM race" as Frank would say) just over a week away I headed to the pool this morning to knock out a quick 2km. I was somewhat miffed to find the pool out of action due to a problem with the chlorine levels.
Flexibility (key to Air Power and all that!) was called for and so I did 40 minutes of core, stretch and flex instead. This evening I added in the Cycling Weekly recommended session for those short of time, as follows:
Warm up thoroughly
6 x [30 secs as hard as possible, 4 mins recovery]
Warm down
For me, the 30 seconds as hard as possible means 500 watts. The first 15 seconds are just about OK, the next 10 are hard increasing to very hard, and the last 5 are leg-burning lung-busting just-about-maintain-the-cadence-chuffin' hard. The 4 mins recovery was done nice and easy at about 210 watts (Kelda and Frank should not read that!) with HR reducing to about 130.
Total session time was 48 minutes and the science behind it (according to CW) is that it brings on the same training benefits as a 90 minute LSD ride.
Train smart folks.
Alsager 5 Mile Race
1 month ago
3 comments:
Good luck for the 70.3, nice post below, i am going to be hammering the bike and turbo form now to the Vitruvian. Nice bike split at Bze Ntn!
....he was lucky! Took me 3 mns to get my trainers on in T2!
Jamie was "timing" that as well I suppose?
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