EPC Tips - Workout of the Week - Race Week
By Cody Waite
‘Race Week’ is approaching for the 2013 XTERRA USA Championships.
Hopefully your training has gone well and in the process you have likely built up some fatigue from all your swim, bike, and run intervals over the last several weeks. ‘Race Week’ is a time to shed that fatigue through lighter workouts, more sleep, and good nutrition practices. With the right timing you can hit race day in top form and have a breakthrough race. The trick to feeling your best on race day is to keep some intensity in your race week, while you recover. Too much rest and no intensity and you might find yourself feeling a little flat on race day. My favorite mid-week training session 3-4 days out before a big race is a bike-run combo workout that includes some race pace efforts within each. The small amounts of race pace keep you feeling fit and fast, while the overall volume is kept low to allow for minimal fatigue. This session is done best on the race course if you can arrive early enough before the race.
BIKE: (60-90 minutes)
20-30 minute warm-up ride.
4x[2:00 at race power/effort, 2-3:00 easy].
20-30 minutes moderate effort.
Transition to run...
RUN: (20-35 minutes)
3 minute warm-up run.
4x[1:00 race pace/effort, 2:00 easy].
5-15 easy finish.
It typically works well to take an easy day or two after this workout leading into the race and follow up with a similar, but even shorter workout, the day before your race to fire up the engine a little and prep for race day.
The XTERRA 'Workouts of the Week' are brought to you by XTERRA pro, Cody Waite. Also the head coach of EPC Multisport, Cody and his coaches work with XTERRA athletes from from first-timer to World Champion and help each one maximize their potential and make the most of their racing experience. You can purchase the 2013 XTERRA Championship Group Coaching plan and get all the specific training sessions that will have you at your best for XTERRA USA and XTERRA World Championships. Don't forget to follow EPC Multisport on Facebook!