This is a bespoke plan for Janosik 2019, taking in to consideration the unique nature of this fantastic race.
Bespoke workouts tailored for the swim, bike and run, including consideration for the course profile, the elevation and the weather.
It is 28 weeks starting from Monday 18th February, and follows a typical pattern of 2 build weeks followed by a recovery week. There is a 3 week taper period.
It has been designed by an IRONMAN Certified Coach, who has completed multiple Xtri races, including the Celtman, Swissman and Swedeman Xtreme Triathlons.
20 min Very Easy Run
This swim is designed to determine your Threshold Swim Pace (T-Pace). This will be used in a number of swims sessions.
Warm up: 200m building speed each 50m (slow-medium-faster-fastest).
Rest 30 sec.
Then 5 x 400m (10 sec recoveries) building speed on each 100m (slow-medium-faster-fastest).
Recover 10 seconds after last one.
Then swim a 500m time trial. All out.
Your average 100 pace for this is your T-Pace for future workouts.
Then swim easy, 100m cool down.
This test is designed to determine your Lactate Threshold Heart Rate and Pace.
Warm Up for 15 minutes.
In this WU include some bum flicks, high knees, walking lunges and 4 x 20 second accelerations (try to run each acceleration faster than the previous - not a flat out sprint, but getting Heart Rate up, 40 seconds recovery between reps).
Want to be very warmed up ahead of Main Set
Run a 30 minute time trial on flat course/track. Punch HR monitor 'lap' button 10 minutes into Time Trial. Average heart rate for last 20 minutes predicts Lactate threshold heart rate (LTHR).
Easy run to make time up to 1 hour. Walk last few minutes.
2hr Ride in Zones 1 - 2 (easy pace)
The Janosik Bike Course has around 15m of climbing for every km (so around 2600m over the 180km).
Therefore, try to ensure you are achieving this in your long rides.
If this 2hr ride covers 50km aim to gain 750m of climbing (50km x 15m = 750m of climbing).
Swim designed to work on your technique and swimming efficiently.
Swim Smooth http://www.swimsmooth.com/drills
Have details on a lot of the drills mentioned. It also has a Swim Type which may be of value and allow you to tailor the drills listed to benefit you more.
The swimming element of this programme is designed to be progressive, with the initial period focussing on technique in the pool and being efficient, moving more on to speed and speed endurance and the final phase focussing on drills to help open water swimming and bespoke elements linked to the Xtri swim.
Distances are fine in either yards or meters.
Warm Up (WU):
6 x 100 as:
100 - swim with closed fists
100 - freestyle
Main Set (MS):
2 x 50 kick on side
50 Broken Arrow, 30 seconds rest
5 x 100 at T-Pace on 10 seconds rest
200 as Single Arm:
2 x (25 L Arm, 2 R Arm, 50 freestyle) 30 seconds rest
5 x 100 at T-Pace on 10 seconds rest
Cool Down (CD):
300 with Pull Buoy (and Paddles if you have them)
The bike workouts in this plan are progressive, and are tailored to the unique nature of the race.
There will be focus on climbing and certain drills to help improve this.
These can be ridden to power (make sure you have updated your Zones and FTP in training peaks) or use the guide below for HR Zones.
Workout that can be download to bike computer is designed for Power Zones and percentages of Functional Threshold Power.
15 minutes Easy to Moderate.
In last 5 minutes complete 3 x 30 seconds high cadence >110 rpm.
1,2,3,4,5,4,3,2,1 minutes all in HR Zone 4 - 5
2 Minutes easy in-between.
Try to stay in aero position as much as possible.
3 x 40 seconds single leg drill
20 seconds left leg, 20 seconds right leg, 20 seconds both legs.
9 minutes easy spin to cool down.
Within 10 minutes of finishing the bike work out do an easy run in HR Zones 1 - 3.
This is designed to get the legs used to running straight after the bike session.