CFL Tri Club

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.