First of all I would like to thank everyone out there who supported and helped me throughout my triathlon career to get me to the Olympics. Making it to the the games was a huge milestone in my life and one of the best experiences, Im now even hungrier to get to the 2016 games in Rio de Janeiro. But for now I have to get back to training and focus on the last couple of races in my calendar. Im back in Costa Rica for the next couple of weeks and then I head back home to Puerto Rico for the winter. My training for the next couple of weeks will be similar to what I was doing before, 6 swim sessions of 4 - 4.5km, 4 bike sessions of 2 - 3hrs and 5-6 run sessions anywhere from 30 min to 1.10hrs.
For the swim our hard days are tuesdays and fridays, tuesday we do a threshold set of 300/400 repeats for a total of 1600-1800 main set and on friday some speed set of 100's or below for about 1200.
We also do 2-3 strength sessions of 20-30 minutes each, I usually do 2 at the gym and one at home with my TRX. For the past 2.5 years Ive been able to be very consistent with my training and I have only gotten injured a few times and that have been the key of my success. Im now working on converting my consistency of training to racing, I had many ups and downs and for the next couple of seasons I want more ups than downs.
I also changed my supplements, I tried Living Fuel last year and felt in love with their products, they have some of the healthiest products in the market.