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Anonymous
All of your training *must* occur at either less than 75%MHR or greater than 90%MHR. The zone in between is what you race at, not what you train at and is a waste of time in terms of improving fitness. If you can only do three sessions a week, do two sessions of interval training (google it) and one 'long slow drag' at a pace slow enough for you to comfortably maintain conversation or sing a song. Your interval sessions should be short (~30 mins) and as hard as possible. I'd highly recommend a heart rate monitor - they can be had for as little as $50.
Four days of carb loading is excessive IMO, my understanding of glycogen activity is that you cannot store more than circa 2000kcal of glycogen. Definitely have at least 24hrs of rest, but there's no need to overdo your pre-race preparation. If you feel fresh, you probably are.
Do a bit of reading on diet - you need to get it right if you're racing. Most people eat far too much fat and protein and the wrong kind of carbs.
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