From now til January is all about recovery from the year just gone and base training in all 3 disciplines, building swim techniques, long easy bike rides and gentle runs.
Just maintaining a good level of fitness into the Christmas period, not overdoing it, ready for eating all those mince pies!
Knee is just about fully recovered but will still take it easy until January when I start my full training program.
At the mo -
3-4 swim sessions a week. 1000 - 1500m. mostly distance at the moment, speedwork to begin in January.
Cycle to and from work at 20 miles a day. Mix of easy and hard riding.
Long ride at the weekend - 50 miles plus. good steady pace, 60-70% of effort.
Turbo trainer - 2-3 sessions of an hour a week. 2 easy workouts, one at time trial interval effort.
two runs to be upped to 4 in January. 30-40 minutes at the moment, easy pace. Run on time and not on distance.
So all good so far. On course, got to throw in a couple of gym sessions and some yoga work, gentle stretching and a sports massage here and there and we should be good to go come January, when I need to start upping the effort.
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