This Pre Competition phase of training plan has been prepared to help you work more on the specifics of your goal A race. This time is an opportunity to do some local “training races” to become used to the race paced efforts. During this phase of training, the focus will move away from developing muscular strength to increasing muscular endurance, strength and power, it will include less important races, lactate tolerance buffering more, interval sessions and an opportunity to practice race tactics, such as open water swimming, transitions and brick sessions
The plan will follow a 4 week cycle of easy, medium, hard and recovery weeks based on hourly volume, and will provide you with an increase in VO2 max, an improvement in lactate buffering and removal, plus an improved resistance to fatigue from interval sessions.
BT: Warm-up well. Then ride 40 to 60 minutes non-stop in the heart rate 3 zone on a mostly flat course. 85-95 rpm. Smooth pedaling. Aero position.
Run with heart rate in zone 1 on a flat, soft surface. VERY easy. Embarrassingly slow. Best alone.
BT: Warm up: 200 building speed each 50 (slow-mod-faster-fastest). Rest 30 sec. Then 5 x 400 (10 sec recoveries) building speed on each 100 (slow-mod-faster-fastest). Recover 10 seconds after last one. Then swim a 500 time trial. All out. Your average 100 pace for this is your T-time for future workouts. Then swim easy, 100 cool down. (2800m/y)
BT: Hilly course with long climbs. Stay in the heart rate 2-4 zones on hills. No anaerobic. Do not force the effort on hills. Hold back some on climbs. Mostly seated on climbs.
AIM: Develop Pacing Awareness Warm Up 300 FC 100 BC Main Set: Keep focussed – tough session 5 x 100m FC Pace Control 30 rest 85% effort 1000m TT FC 80-85% 60 rest • Odd lengths bilateral every 3 • Record Time 5 x 100m FC Pace Control 20 rest 85% effort • Keep 100m splits consistent • Keep to rest periods • Maintaining Stroke count • Record Total time for 100m splits and rest – minus 4:10 Cool Down Stroke drills per 100m (if time) 4x 25 FC Eyes closed swim – 10 secs gap. Practice tumble turns 3-4 times 100 BR
BT: Cruise intervals. Warm up well. Then 4-5 x 3 minutes. Build heart rate to zone 4-5a. 2 minute recovery interval. Relaxed form! Listen to breathing.
Open water with partner/s. Several short race efforts. Work on sighting and swimming straight. (If open water is not possible this week do the same type of siting swim in a pool looking at a landmark above the deck every 4th to 6th stroke.)