Now into our last main block of training before the Half Ironman on 10th December. Distance and intensity continue to increase.
This week we focus on the bike having completed at least a 100km ride at the weekend. By now you should have worked out a realistic race pace or target time and should be focusing on riding as close to this as possible in training (wind dependent).
Aim for a minimum three rides this week with at least two on the road (one can be done on a static bike or turbo trainer), on top of all the other training for the run and swim.
Use the BRR race series to sharpen up your running and the Boost open water event on the Ironman course provides an ideal opportunity to both prove you can cover the distance but also give a good indication of what time you can achieve, but remember we are in the middle of heavy training and you won’t have tapered for the event just yet.
Training Plan. Full plans and race discounts are available to all BTC members. To join e-mail bahraintriathlon@gmail.com
Turbo Endurance or road (70 min)
*Warm up – 10 minutes steady, slowly working up to race pace
*Main – 50 minutes of 5 minutes at above race pace/hard effort, 3 minutes below for recovery, 2 minutes back to race pace. Repeat.
*Warm Down – 10 minutes reducing effort through your gears until last 3 minutes spinning home/on bike.
Pool
* Warm Up. All R45
* 200M Swim
* 100M Pull
* 100M Kick
* 200M Swim: 600M
* Main Set (all at Z3 /Race Pace. Don’t try and go faster early on)
*1 x 300M R20: 300M
* 3 x 200 R20: 600M
* 3 x 400M R30: 1200M / 2100M
* Warm Down
* 6 x 50M Easy R45 (Alt strokes): 300M
Total – 3000M
– Endurance.
Endurance.
* Warm up
* Mobility stretches
* 200m Jogs
*Trial – 15km as close to race pace as possible. For those more advanced it should be just above race pace.
* Warm Down - Dynamic stretches
EVENTS
BRR second of three Grand Prix races takes place next Friday with the 10KM race followed by the 15KM race on the 18th of November.
The last Boost open water swim will take place near the four seasons and on the Bahrain Ironman course on Saturday 19th November 2016.
Lastly the Bahrain Triathlon team will be competing at the West Asian Traithlon Championships on the 18th November in Aqaba, Jordan.
* The author is a coach at Bahrain Triathlon Club, a
former multi-sport athlete and now a fully qualified Great Britain national swimming and running coach with over 10 years experience in training multi-sport athletes.