Today I had a few requests from people to post this article we presented a few weeks ago at a triathlon meeting. I know I said I was not going to be using my blog to talk only about “training”, but I want to share this information before we are to late in the season.
Hope you guys find this useful.
The number one thing to do in order to have a successful race season is to figure out your schedule of races and what race(s) is going to be your “A” race or top priority race(s) of the season. We recommend a time period of 8 to 12 weeks in between “A” races during the season in order to peak at these specific events. Before you start thinking about your training, grab a calendar and figure out what races you are planning on doing during your season.
There are 10 key components that you need to have in order to have a successful race season (assuming your “A” races are 12 weeks apart):
1) Start your season with a solid foundation of BASE training (aerobic training). This can be anywhere from 8 to 16 weeks. Focus on building endurance and technique with easy, steady-paced workouts and a light mix of strength workouts.
2) The next step is to spend about 8 weeks building your top-end speed with intense intervals and tempo workouts.
3) Finally, two weeks to a month before your event, cut your training time in half, but continue to hone in on your speed (Taper).
4) You are ready to race.
5) Follow your first “A” race with easy/aerobic short workouts for 2 weeks (Recovery).
6) For the next 3 to 4 weeks, build your speed.
7) Follow this with 1 week with lower intensity workouts (Recovery).
8) Next add 2 more weeks of speed training.
9) Finally taper for 2 to 3 weeks.
10) You are ready to race again.
For questions or comments, please feel free to email me at luis@teamfitnessevolution.com
No comments:
Post a Comment