9 weeks to go (18/7/16)

Here’s some more key training sessions to help get you round, or be competitive, from coach Mark Klenathous.

The Weekly Plan:

If you’re racing this week listen to your body and leave out intensity.

*Swim one key 1.2 mile open water swim or a race swim of 1500M as part of an Olympic triathlon (as below) and two drills or easy swims.

*Bike one key session of 90K at race pace (see below) or a 40K bike as part of an Olympic triathlon and two to easy bike rides up to two hours.

*Run one key 13.1 mile race run, or a 10K as part of an Olympic triathlon, and one interval session (shorter intervals) and easy off road running.

*Rest make sure you include rest as part of your training, and avoid back to back key sessions.

*Strength and Conditioning. If you can fit it in, add in two 20-minute Strength and Conditioning sessions and make sure you stretch too. Alternatively, find a yoga or pilates class. If you’re racing it’s important to take time to relax and stretch. If you can fit in a sports massage, too.

This week we’ve given you a two-week window for your key training sessions:

RACE OR CHOOSE TO DO THREE DISCIPLINES

Take part in an Olympic Triathlon either this weekend or next weekend. If you cannot do that, then complete each of the distances over the next seven days, i.e.swim for 1.2 miles/1900m; bike for 56 miles/90K; and run for 21K/ 13.1 miles

If you’re injury prone, opt to do the three disciplines, spread over seven days,  plan a gap between the run and 90K bike ride of at least one day and if necessary up to four days.

RECREATIONAL PLAN

*Don’t race hard, race to finish.

*Or if you chose to do each discipline spread over seven days, complete each distance with the least number of breaks.

*If you’re not ready to cover all three distances in seven days focus on covering as much as possible up to 90K for the bike during this phase of your training. And complete a short relaxed run of between 10 and 20 minutes after this key bike workout.

COMPETITVE PLAN

*Focus on race strengths and weakness as a takeaway for the next block of training.

*Swim, bike and run at close to or just above anticipated Braveheart race effort, and heart rate if using a heart rate monitor.

Notes:

*If competing the swim in a pool refrain from drinking during the 1.2 mile swim – because you will not be stopping for drinks during the Braveheart swim.

*If you do not have the time to cover all three distances within seven days, then substitute by going for a shorter hilly workout on the bike or on the run.

*If you’re not ready to cover all three distances in seven days focus on covering as much as possible up to 90K for the bike during this phase of your training. And complete a short relaxed run of between 10 and 20 minutes after this key bike workout.

Nutrition 

Practise race day nutrition aiming for 200 to 320 calories per hour. Get it right now and save yourself from any problems on race day. Remember, more or less, is not better as we are all individual. For example, I’ve worked with successful females who weigh 50kg who can consume 100 calories more per hour than some elite triathletes who weigh 79 kg. Practise makes perfect.