Weekend Schedule – Sept 21 – 22, 2019

Ready to Race
DaySatSun
Time:7 am – 10 am 6 am – 7:30 am
Location:Lee Vista / StarbucksDTWN
Sport:Long BikeLong Run
Focus:Muscular EnduranceTempo/Endurance

For those athletes who are racing in Augusta, please do the following workout:

  • Saturday
    • 90 min ride as:
      • Warm up: 20 min at 60 – 65% with 85 – 90 rpmMain Set:
        • 3 x 10 min at Race Pace Effort at 80 – 90 rpm with 5 min at 72 – 75%20 min at 72 – 75% at 85 – 90 rpmCool down:
        • 5 min at 62 – 65% at 85 – 90 rpmRun after bike: 30 min as
      • 20 min at Moderate Pace5 min at Race Pace Effort
  • Sunday
    • 1 hour run
      • 20 min Easy to Moderate Pace
      • 20 min Moderate Pace
      • 20 min Race Pace Effort
      • Note: Please press the lap button on your watch every 20 min. Please log onto Trainingpeaks on how you felt during the run and practice with your hydration.

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