For many athletes, the trainings either focused on hour’s per week or distance per week in the specific sports discipline. Based on personal and business travel for those of you who are not tech junkies with a GPS watch it’s easier to just focus the workouts on a specific time.
Something to consider that will sharpen your racing phase of the training cycle is to target a specific hourly goal per day for a few days. For example, 2-3 hours per day with at least two –three specific sports disciplines for 3 consecutive days. Each day you will accumulate some fatigue with the lack of recovery and can simulate race day conditions as you increase the overall intensity on the 3rdday. The benefits can be substantial, as this 3 day training load will provide significant fitness as long as the workouts will increase in length and intensity.
Example: 3 Day Workout – Goals: 15 hours over 3 days, mandatory 3 sports per day, minimum 1 hour in each sport per day (for triathletes). You may consider having a specific sport focus on you weakest area (ex: consider overall 40% of the total hours running)
Day 1 (Run Focus – 40+% or 6.5 hours total of the 15 hours)
- Swim: 1 Hour – mix of aerobic and interval sets
- Bike: 2.5 Hours – aerobic spinning
- Run: 1.5 HR Trail Run (aerobic)
- Swim: 1 Hour – aerobic effort
- Bike: 2 Hours – include 20 minutes during the last hour at your race pace
- Run: 2 Hours – aerobic effort on trails
- Swim: 1 Hour – Two intensive sets of 200 and 100M repeats with short recovery
- Bike: 1 Hour – 10 X 4 minutes at 85% target HR range with 2 minute recovery between each
- Run: 3 Hours – trails or roads, the main focus is a negative split
Remember the key is to pick up the effort for each workout on day 3 to simulate the fatigued feeling that you will face come race day!
By Wayne Kurtz
Wayne Kurtz is founder of RaceTwitch.com and Endurance Racing Report, he has a lifelong passion for racing in various endurance sport races throughout the world. He is also the author of: ‘Beyond the Iron, a training guide for ultra-distance triathlons.’