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Former pro and Triathlete magazine’s senior editor Chris Foster takes viewers along on his final training sessions for taper week, as well as race day at the Santa Barbara Tri! Swim, bike, and run workouts and tri gear list below in the video description. Questions about the sessions or the gear? Ask in the comments section on Youtube! (Be sure to check out videos #1 and #2.)
Swim
Warm-up
5 minutes easy
Main Set
2 x (5 x 30 seconds build to race pace, 1:30 easy), 5 minute rest
Cooldown
10 minutes easy
Bike
Warm-up
15 minutes easy
Main Set
4 x 2:00 at race pace, full recovery
Cooldown
10 minutes easy
Race Day Stats:
Swim
Total distance: 1,765 yds.
Time: 27:57
Pace: 1:35 min/100 yds.
Bike
Total distance: 33.88 mi.
Time: 1:35:44
Pace: 21.2 mph.
Max Speed: 38.1 mph.
Avg. Power: 242 W
Max Power: 702 W
L/R Balance: 49% L / 51% R
L/R Pedal Smoothness: 23% L / 23% R
Normalized Power: 262 W
Elevation: 2,008 ft.
Avg. Cadence: 82 RPM
Avg. Heart Rate: 141 bpm
Run
Total distance: 9.75 mi.
Time: 58:28
Pace: 6:00 min/mi.
Elevation: 246 ft.
Avg. Cadence: 174 spm.
Avg. Heart Rate: 164 bpm
Gear Used
Session 1 (Bike)
Cervelo P5 Di2 Complete Bike – $12,500
Garmin Vector 3 Pedals – $1,000
Garmin Edge 1030 Bike Computer – $600
Giro Imperial Shoes – $425
Giro Aether MIPS Helmet – $350
Roka CP-1 Sunglasses – $176
Giro Chrono Expert Bib Short – $150
Giro Chrono Expert Jersey – $100
Session 2 (Swim)
Quintana Roo HydroSIX – $800
Magic5 Blue Magic Mirror Gold Goggles – $55
Session 3 (Race Day)
Swim:
Roka X1 Goggle (dark grey/mirror) – $27
HUUB Brownlee Agilis Wetsuit – $900
Decathlon Aptonia Short-Sleeved Trisuit Front Zipper LD – $75
Bike:
Cervelo P5 Di2 Complete Bike – $12,500
Garmin Vector 3 Pedals – $1,000
Garmin Forerunner 945 Smartwatch – $600
Giro Imperial Shoes – $425
Hex Humon Muscle Oxygen Monitor – $300
Abus GameChanger Aero Helmet – $250
Oakley Flight Jacket – $226
Run:
Omius Headband – $TBD
Adidas Aerobounce ST Shoes – $110