This is my favorite workout of all. The idea is to shake the taper out of your legs and get them ready for your race the next day, but to not deplete them or tire them out. So for me it goes like this.
out and back on bike for 8-10 miles - going out is warmup - them coming back you hammer at race pace.
transition - the faster the better, don't lolly gag.
Run - take off and get into race pace mode as fast as possible, then relax into the pace. Usually takes about 1 mile.
Cool down - think about what you want to accomplish in each stage of the race tomorrow and for the whole race.
Today's went like this for me.
Headed out on the bike feeling a bit cold, told myself to shake it off I'll warmup soon enough. warmed up after about 3 miles and started thinking about past mistakes I've made in races and remembering not to do those. Hit the turn around at about 15-16 minutes. After turn around started hammering the pedals and got into a good pedal stroke. Breathing caught up just in time for the first hill and I powered up without issue, after recovering got back into hammer mode until I felt the acid burn begin then backed off just a bit. Wanted to feel it just a little but not too much. Got back home in 27 minutes and was flying high on the endorphins. Transitioned in garage and driveway for 1 minute, then headed out for the 1 mile loop. Immediately fell into good running form and at the half way mark, legs had transitioned into running legs from cycling legs. Only 1 hill on second half of run so I pushed up it and really enjoyed the downhill finish. Was slightly faster than my goal race pace, did an 8:07 mile, goal is 8:15, so I was extremely happy.
Goals for tomorrow -
whole race - put it all together
swim - 3 S's - smooth, steady, site
t1 - resist temptation to put on warm clothes
bike - hammer time - the whole way
t2 - don't forget your race number
run - stay strong and remember the final .25 is all uphill
1st try of the season is tomorrow.
I AM SO READY!