3x(10min race pace swim, 30 min bike at 90% of FTP)
The setting----
Set my watch to beep every 2:30 on the swim for turnarounds. Basically four laps that way..
Run up a boat ramp for about 125 meters to the car for transition.
I switched from wet track shorts to bibs and jersey, on the bike in under 2 minutes with the run-out.
Bike course was pretty hilly for first 2.5 miles, and I tried to peg it up the big hill right out of transition. Good race simulation. Then out and back on the highway, which was long rollers and windy.
The work---I managed to hold about 5 watts high on all three bike segments, but the second half of the second rep was painful, and the third rep was a struggle from the start. I was able to get faster on the swim from one rep to the next, which I assume was mostly the result of my body being warmed up better for the second two reps. I tried warming up solely with stretch bands prior to the first block. This is a good simulation for ITU racing, where you rarely get an in-water warmup.
Cooled off in the lake after. Victory is sweet :)
