I’m in the last 5 weeks of my level 3 IM 70.3 plan, and I’m doing the long bricks each Sunday now (3hr bike with 4x30mins zone2/x intervals and a 1hr run). Given COVID and travel restrictions to the USA from Europ I probably won’t be doing the world championships in Utah, but luckily can focus on IM 70.3 Aix en Provence which is the same weekend instead (deferred twice!).
This race has a mountainous profile with 3 big climbs that add up to about 1100m ascent in total, with gradients between 4-8+%.
On my long bike rides should I adapt the CAe8 ride to reflect this? I’m in the mountains right now and have rides that can simulate the course. Should I push it on the hills to simulate race conditions or keep the power to the 4x30mins@zone 2/X? Best bike split indicates power up to 270 watts (just below my FTP at 279] on the steep gradients.
In your specific case, you definitely do want to turn a couple of those last long rides into race simulations. If that means you’re adding a lot of intensity to these rides, you should take a bit of intensity out of the first workout preceding the ride and the first workout after it.