Whether you feel behind or confident going into your race, this podcast is for you. Today, we look at the most important things you can do in your final training block to be ready on race day. We look at the demands of the swim and how you can prepare with your last month or so of training. We talk about the importance of the bike, including strength, ability to stay even, and how to stay away from too many surges. We look at stress, lactic build up, going from coasting to engaged, and how to balance your bike effort for 112 miles. We also look at the run and talk about why it's so dependent on a good bike. And finally, if you're behind, we talk about the most important parts of getting yourself into the strongest position possible on race day. Topics: Is it hot or cool? Can you handle the heat? USAT Worlds You can't win on the swim, but . . . Crossfit Games Big Gear Work Swim preparation From the torso up Legs take up a lot of oxygen Having different swim speeds/zones 2nd loop will be choppier The pre-transition feeling Crotch rockets in traffic jams Smooth and in control on the bike Best bike day - even riding Average and normalized power Turns and surging Cornering Stress - lactic build up From coasting to engaged Strength on Strength on Speed Mentally strong Off the bike to the run If you feel behind . . . Coaching Inquiries Mike Tarrolly - [email protected] Robbie Bruce - [email protected] www.c26triathlon.com

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