Braveheart Triathlon Training Programme
Race date: 14/9/19
This event is certainly a challenge but with the right training, the pay off including the amazing scenery and sense of achievement will be well worth the effort.
This training plan assumes a level of familiarity with all three triathlon disciplines and will be best employed around seven weeks prior to the event, leaving you some time to taper before race day.
In the Spring and early part of the summer it’ll be a good idea to divide your training time fairly evenly between swimming, cycling and running. You’ll also benefit from regular stretching, particularly in the hamstrings, glutes, hip flexors and back which can all become tight during cycling and this may risk compromising your running efficiency or even creating slight imbalances or injuries. Including some form of strength training or circuit training once a week will also pay dividends when race day arrives.
Keep some notes on your training including time spent for each activity and any observations on how your body is responding. Triathlon training is all about quality and although you’ll need to get used to building up time on the move, for each discipline separately and also when combing two or three during training, make sure you also allow yourself enough rest and recovery.
To prepare for open water swimming:
• Ideally, find an outdoor pool, lake, river or ocean where you can practice safely and with other people. Train in as many different weather conditions as you can to normalize outdoor swimming as much as possible.
• If your training is limited to pool swimming practice lifting your head regularly to ‘spot’ the end of the pool rather than using the lane markings on the bottom of the pool for guidance. You can even try closing your eyes when your head is underwater and opening them to spot and breath at the same time.
• Practice swimming in your wetsuit to ensure it’s comfortable and doesn’t rub anywhere. You might have to check with your local pool that they’re OK with you wearing a wetsuit but if you explain why, it’s usually fine.
To prepare for hill running:
• Train on as many different hills as you can find. Seek out a variety in length, incline and terrain. The race is on an uneven uphill trail so the more you can replicate these conditions in training the better
• When hill running, focus on driving your elbows back as this helps with lifting your knees.
• Keep your head up and eyes focused uphill. You’ll need to check the terrain in front of you periodically but avoid keeping your eyes down towards your feet as this can compromise your efficiency.
Let us know how you get on!
Written by Christina Neal