Post by Frank on Jul 26, 2016 20:26:12 GMT
Hello all,
I will lead this weeks Bike and Run session in Corkagh Park. It starts at Thursday at 6.30pm, however if you are running late there is no problem joining the session. This session is suitable for all levels. Please post below if you intend to go or have any questions.
Warm Up
6 easy warm up laps on the bike with some short sharp high cadence pick ups (max 30 seconds) on the final two laps.
Short lap easy run warm up.
Main Set
4 laps steady (this is slightly slower than Olympic race pace – can get a few words out but not full sentence)
1 lap over geared – cadence <80rpm
2 laps hard – race pace
T2 Race Practice
2 x small laps running building from 10seconds/km slower than race pace up to race pace half way through 1st lap. Hold race pace for remaining 1.5laps.
Mount Practice
0.5 of lap race pace
2 x easy bike laps.
Repeat depending on time
Overview:
The 4 steady laps gets your body warmed up and functioning smoothly concentrating on pedal strokes and cornering, the over-geared lap gives you the ‘burn’ sensation you should feel at the end of the bike leg in a race, 2 race pace laps should have you starting to feel some hurt just before your run.
The building run mimics good racing practice where you can build into a run – no athlete should struggle with this, it’s about 1km so if it is exceptionally hard you are going too fast.
I hope to see you there. Cheers Frank