Hey SirAlwyn
You got any more
Hey SirAlwyn
You got any more races this year? Or is this for next season?
I’d concentrate on over-distance base miles over the winter, at fairly low intensity. So, stay below 75% of your maximum heart rate through the off-season, getting as much time on the bike as you can. Get at least one 2hr+ ride a week if you can.
Then get the intervals in as race-time approaches. So, you need to go into your anaerobic zone (usually about 80-85% of your maximum heart rate), stay there for a few minutes, recover and repeat. You could go to 85% for 5mins, recover for 5-10mins, then repeat. Maybe do that four times – that’ll be an hour. Do that session once (or maybe twice) a week for a few weeks to help raise the level at which you switch from aerobic to anaerobic systems.
Plus, use the winter to practise running off the bike, even if it’s only 5-10mins, cos that’s the important bit. Do that once a week and you’re much less likely to get jelly legs in the race when you start running.