From Amélie Kretz. If you want to know more « Amé », you can watch the video CTV did. At trimes.org, we are really proud of achievement but even more by her spirit.
The workout of the week is a taper workout since I am racing at the Junior Elite World Championships in Auckland, New Zealand on Sunday, October 21. I have been doing a lot of volume and intensity for the past weeks preparing for this competition. Normally a week leading up to a big event, I decrease the volume and intensity in my training, which is what we call tapering. Decreasing volume in my training week helps my body to recover from the previous hard training weeks. I try to keep a little bit of intensity in my taper workouts to prevent detraining and stay sharp. I usually taper for 7-10 days before a big competition to have an optimal performance on race day. So this week workout is a brick (bike/run) low in volume with a little bit of intensity to help me keep my race pace feeling.
Bike:
10min easy spin
4x30sec @ race pace/30 sec easy spin
2min easy spin
3min over race pace – you don’t want to go all out, you should be at a pace that you can hold for at least 20min.
5min easy spin in high frequency (95-100RMP) to keep the legs warm and fast before the run.
Run off the bike:
2x 800m @ race pace – control your effort, don’t go all out just because it’s a short distance.
400min easy jog between the two 800m efforts
400m easy jog after the two 800m efforts
Easy ride home.
Have fun!
Amelie