PURE PERFORMANCE | RACE PLANNING
BY JUSTIN GRANGER WWW . MACCAX . COM
Following on from my last two instalments , this issue I want to wrap up on Training Blocks and my guide of how to build the ultimate 16-week training plan in preparation for a full distance triathlon . A couple of issues ago I started with a brief outline on the main components that create my Training Blocks . Then in the following issue I fully explained the theory and purpose of these and provided examples of suitable training sessions specific to each of the first two blocks . Below is the final piece of the puzzle , the remaining three blocks explained and training sessions to match .
RACE PACE WORK , 2-WEEK BLOCK
Entering the third block and with 10 weeks of training in the bank , it is time to establish a true indication of what exactly you are capable of come race day . With clear fitness gains from the training you have consistently performed over the past 10 weeks , focus now turns to sessions of quality sustained efforts at perceived race pace . Key sessions for each discipline that simulate race pace intensity over a duration of up to 70 % of race distance , are what this training block is all about . In order to get the best performance and return from these key sessions , training between needs to be active recovery work . Workouts that limit stress and fatigue and promote recovery but maintain aerobic fitness are essential .
Race pace workouts - Swim No warm up required . Straight into : - 2km tempo effort with full pull gear . ( paddles and buoy ) - 1km tempo effort pull buoy only . - 500m all out effort without equipment . Take 100m easy or 2mins rest between efforts . Note - tempo is an effort at Aerobic Threshold ( AeT ) HR Zone 3 Upper .
Race pace workout - Run Perform a long 2hr 15min run with 3 sustained race pace efforts .
Allow yourself 15mins to warm up before you start your first tempo effort . - First up is 40min of controlled tempo running . Take your pace up to predicted race pace and hold it there for the full 40mins . - Recovery jog of 10mins easy between efforts . - Next is a 30min effort . Attempt to hold the same pace as your first effort , which will no doubt be more difficult this time around . - Recover with 10mins of easy jogging . - Finish with 20mins back up to the same pace as your first and second efforts . Hold it together and force it to maintain pace all the way home . - Cool down using the remaining 10mins .
THE OPTION , 2-WEEK BLOCK
Like the name suggests , this block is your choice of a further 2 weeks of : Volume and LSD training or Race Pace work . Most training plans fail to consider athletes ’ personal requirements at this stage of the build up . Rather than have a fixed pathway I believe the greatest athlete development , for the final stages , comes from selecting the best option for you . Having already completed 6 weeks of Volume and LSD in Block 2 and the 2 weeks of Race Pace work in Block 3 , it will be clear which of these 2 need to be revisited for a further 2 weeks of development before commencing the taper . Making the best decision for oneself is the guaranteed way of avoiding injury and illness as we enter a high risk phase of the full distance build up .
Training sessions for Volume and LSD can be found in Part 2 . Whilst Race Pace workouts are above .
Race pace workouts - Bike Perform a long 4hr ride with 3 sustained race pace efforts .
Use the first 20mins of riding to sufficiently warm up and mentally prepare for the session ahead .
Perform 3 X 40mins of race paced efforts . Ride race setup along with cadence , power and HR and use race hydration and nutrition strategies . Work on maintaining a pace that you can sustain throughout the full workout .
Take an easy 10min recovery spin between efforts and use this time to mentally reset and focus on how you can stay efficient and consistent over the course of the remaining sets .
On completion of the main set use the remaining time as an easy cool down to make the full 4hrs .
26 | MULTISPORT MAGAZINE