The haze of christmas has finally lifted and the race season is hovering on the horizon. So now’s the time to get race ready. Here top triathlete and coach nick beer provides his proven advice to have you tri fit and ready to race in just 12 weeks…
The month of January has finished and the triathlon season is drawing ever closer. With the main bulk of racing beginning in May, the next three months are crucial in ensuring you hit peak fitness at the right time. From February to May, it’s paramount that you start to make your training specific to your racing goals. With the goal to improve aerobic capacity over the winter months, the steady aerobic miles and the sessions can be quite general. But now it’s time to use your newly-developed aerobic fitness, focus it into race-specific training and, consequently, achieve a stronger conditioned body for the races ahead.
Tri-specific training consists of a combination of water and land-based activities. These include open-water swimming (when the weather and water are warmer); open-water swim drills (in a swimming pool); swim-to-bike and bike-to-run brick sessions; and transition practice. Alongside this, it’s important to continue gym sessions focused on maintaining strength and preventing injuries, as well as focussing more attention towards nutrition to hit your target weight.
When including race-specific sessions in the training plan, it’s important that you build-up gradually and not push yourself too much, too early. After the winter months of aerobic training, increasing the intensity too quickly can shock the body and cause unnecessary injuries. By slowly upping the work rate, you enable your body to adapt to the extra training demands and allow enough time for fitness developments to take place.
Denne historien er fra March 2017-utgaven av 220 Triathlon.
Start din 7-dagers gratis prøveperiode på Magzter GOLD for å få tilgang til tusenvis av utvalgte premiumhistorier og 9000+ magasiner og aviser.
Allerede abonnent ? Logg på
Denne historien er fra March 2017-utgaven av 220 Triathlon.
Start din 7-dagers gratis prøveperiode på Magzter GOLD for å få tilgang til tusenvis av utvalgte premiumhistorier og 9000+ magasiner og aviser.
Allerede abonnent? Logg på
How to Carb Load - Packing your working cells with carbohydrates in the build-up to your big race is a proven strategy to race stronger and faster...
Whichever distance triathlon you're racing, the intensity and duration of your activity will see your body tap into its stores of carbohydrates (in the form of glycogen) to power your effort. While it's possible to top up your tank on the go, it's better to start your event with your stores full to the brim.
The Olympic Champion - On 31 July, Great Britain's Alex Yee put together arguably the greatest one-day performance we have ever seen at an Olympic Games to win gold. And we were there at the finish line to speak to tri's new poster boy...
The opening line of the race report read how 20 years on from New Zealand’s first and only Olympic triathlon gold medal, Hayden Wilde had put in a careerbest performance to regain the title for his nation. Then Alex Yee comes around the corner.Yee’s charge, seemingly from nowhere on the final lap of the 10km run in Paris, didn’t just help him become the most decorated Olympic male triathlete of all time, and didn’t just cap a rivalry that has been building for six years, it left seasoned watchers of swim, bike, run in awe. It will go down as one of the greatest triathlon races; Yee, still just 26, as one of the greatest triathletes. His medals from Paris added to the two from Tokyo, leaving his haul at two gold, a silver and a bronze, and counting.
"I HAVE THE OPPORTUNITY TO INFLUENCE THE GROWTH OF TRIATHLON"
British Triathlon CEO Ruth Daniels talks Paris, her plans to grow tri and her own personal goals... knees allowing
ZWIFT RIDE
£1,199.99 Zwift's new Ride is an indoor bike that might help you break your PB... but won't break the bank
PARIS SHOWED THE VALUE OF OLYMPIC EXPERIENCE
With the spotlight on triathlon like never before at these Games, debutant athletes talked about being overwhelmed by the unique environment
GAMES AT THE GAMES
After watching and enjoying the Olympic triathlon events, Brunt amused himself by playing the 'guess how far into each event I would die' game...
WHERE EAGLES DARE
With little heat prep, the wrong gear choice and a course-recce mistake, would experienced extreme triathlete Sean McFarlane soar like an eagle or drop like a stone in Italy?
HOW TO INCREASE RUN PACE WHEN FATIGUED
The ability to dig deep in the latter stages of a race helped Alex Yee achieve Olympic gold. Here Ben, a member of Team GB's coaching staff in Paris, explains how you too can find that extra gear...
BUYER'S GUIDE: BIKE COMPUTERS
Log your rides, find your way and monitor your multisport training with a quartet of impressive bike computers...
POLAR GRIT X2 PRO
\"You can't be anything other than impressed with the GPS, whose design is one of the significant changes to the V3\"