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Make every second of training count by ensuring you are training smart. Tri coach Adam Kelly has devised a training plan that will see you hitting the ground running next season.
It’s triathlon racing season! Every weekend from May until late September there is a race on in some part of beautiful Ireland. So join the revolution, get the family involved and get ready for racing. Adam Kelly gives you some hot tips to make sure you’re the best you can be in those events.
So let’s give you a goal of three triathlons this summer. Ideally, it should be one per month rather than three clumped together. So the first is in June, the second in July and the third in August.
When it comes to training, it’s usual to break training up into a four-week cycle. Your training plan should be designed around the time you can dedicate to your training, e.g. two runs, two cycles and two swims completed at the same times each week ideally. The human loves habit, routine and, most of all, consistency. That’s how the best athletic results are achieved.
So all your session times should remain constant but the content of the sessions should change with each week of the cycle. June, for example, might look like this for an intermediate Triathlete:
The cycle then repeats itself and enters into the build phase again.
To keep your training on track, it’s a good idea to be part of a triathlon club. Your club training sessions should be run by a qualified triathlon coach who has an overall plan in place to take into account these training cycles. (For coaches out there, there are numerous coaching courses available through www.triathlonireland.com). But bear in mind, the club coach has a very difficult job to cater for each member individually as they may have entered different races. So another option is to employ a triathlon coach who can work with you personally to take you to the next level. Details of qualified triathlon coaches are also avail on the above website.
Let’s use a destination race such as Valentia Triathlon as a good example to help you visualise and plan your goals. I am just back from this race and it was one of the best National Sprint Triathlon Championship races I’ve experienced. The weather was warm and sunny and the island was a mini paradise.
So your next week of training after your big event is your recovery week. This is called active recovery. Get back into your training routine but reduce the intensity. Start to focus on your next event.
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