220 Triathlon Magazine - - START -

1 Prac­tise bi­lat­eral breath­ing and sight­ing in rough wa­ter. Keep your­self safe while swim­ming, us­ing an in­flat­able bag/ tow float. 2 60min in­ter­val as: 30mins high in­ten­sity/30mins hold the in­ten­sity but choose a slightly harder gear. 3 Ride out of the sad­dle for 1-2mins dur­ing your weekly long ride. This is longer than you’ll be out in the race, but it’ll teach you how to use your body­weight to climb. By do­ing this well, you’ll be able to climb at a lower in­ten­sity. 4 Fol­low­ing ev­ery long ride, com­plete a 20min run. Aim for good pos­ture and cadence to en­sure that run­ning off the bike feels nor­mal. 5 Com­plete a hill run and then do the last 15mins on the flat back home – think pos­ture and cadence to fin­ish.

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