Our aim is to give you an introduction into structured sessions, so you go to train with a plan and aims for the things you do. Training with a plan is always better than training haphazardly, even if you simply jot down a few thoughts before you go out. You can find out more about planning by following this link → read more
At various times throughout the season you should complete a test. This week we're testing you with a 200m time trial. Before that you do a good warm up and a little recovery swim - just to prepare you to make a real effort on the 200m swim.
After another recovery you test your ability to hold your race pace over split 200m swims. 2 x 100m, 4 x 50m and 8 x 25m are all done on a reasonably long time frame so you should be able to maintain that pace throughout. It all ends with 2 sets of 4 x 25m swims doing 1/2 L absolutely flat out and 1/2 L easy.
After a good warm up this weeks session goes into Sprinting Mode. The aim is to get you building and flushing away lactate - attempting to give your physiology a boost in flushing lactate in races. Following that the aim is to replicate your race position and race effort, with a short spin out after 15 minutes. Maintaining your race position is extremely important especially for long distance athletes, by practicing remaining aero for a considerable time you are far more likely to remain aero in your races.
Steady state runs where you maintain a good pace are bread and butter runs to a triathlete. Knowing the pace you're running at is hugely important. You can either judge this by your sense of Perceived Exertion, using a Heart Rate Monitor or using a speed device, aiming to maintain a certain pace (if the terrain is even). The first two tend to be more accurate but whichever you use take your time for each 2k run - your aim is to match each run to the first time, so don't go off too fast or you will pay for that speed later on.
In training gogles that fog up are an annoyance, in a race it can prove to be a disaster. Don't leave it to chance ...
You'll see immediate improvements when you get 100% attention and your form is filmed, analysed and we suggest drills and practices that will improve your racing.