RACE PACE

Aim? To sustain long efforts faster than race pace while testing race- day nutrition.

Location Road Kit Bike, helmet, race-day clothing, GPS tracker, nutrition

Distance 160km – try to create a route that replicates your Ironman race route

Warm-up 10km gradually building pace

Main set 40km @ 5-10% faster than race pace in aero position 10km recovery moderate effort 40km @ 5-10% faster than race pace in aero position 10km recovery moderate effort 40km @ 5-10% faster than race pace in aero position

Cool-down 10km easy spinning