OPTIMISE THE IROMAN B LEG
Smash this one out of the park on a weekend, to help you smash it out on the course on race day
You’ll hear a lot of athletes doing long rides to improve their endurance, but one of the key areas in which to make real improvements to your overall endurance is working within 75-85% (moderate pace) of your threshold.
Including cadence drills to optimise your overall pedal technique will also help with better power delivery. It’s all too tempting not to stick to your cadence on this workout, but I really want you to make that a focus, along with trying to hold your race position while doing the moderate intervals. Remember the cadence changes adapt your muscles to train at different intensities so you’re able to adapt to different course profiles.
This type of workout will burn a lot of glycogen, so on each 10min block make sure you fuel well to recover well. If you’re looking to complete a half or full Ironman then I’d definitely include one of these sessions within your overall plan once a week, six weeks out from your ‘A’ race. It’s also a good set to precede a brick run.