With just two weeks of hard training to go before we start the taper to the Ironman we have a swim week. If you are not doing an open water swim now is the time to start.
Yes it’s a little warm but get used to wearing your wetsuit as there is a different technique to open water swimming when wearing it.
You will be far more buoyant and have to work harder to get your arms over. It’s also worth checking to see how much the suit rubs and if you need to apply Vaseline; it’s too late to find out on race day!
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)
l Warm up – 15 minutes steady
l Main – 60 minutes above race pace / effort
l Warm Down – 10 minutes reducing effort through your gears until last 3 minutes spinning home / on bike.
Pool
p Warm Up
m 400m Freestyle Easy. Focus on Stroke. R60: 400M
p Main Set (all at Z3 / Race Pace)
m 6 x 200M R30 after each 200M
l 1st 200M Swim
l 2nd 200M Kick
l 3rd 200M Swim
l 4th 200M Pull
l 5th 200M Swim
l 6th 200M swim / Fins: 1200M
m 2 x 300M R30: 600M
p Warm Down
m 6 x 100M Easy R45: 300M
Total – 2800M
Endurance
l Warm up
n Mobility stretches
p 200m Jogs
n Trial. 20KM. Mix this up with
p First 5KM at race pace then
n 6 x 1 KM above race pace with 500M steady jogging as recovery
p 1500M warm down steady
l Warm Down - Dynamic Stretches.
EVENTS
BRR’S last Grand Prix race takes place next Friday with the 15KM race on the 17th of November.
The BOOST open water swim takes place on the race course on the 18th November.
The Bahrain Triathlon team will be competing at the weekend in the West Asian Traithlon Championships in Aqaba, Jordan.
l 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.