This plan follows the popular reverse periodisation method of early season preparation- it is an approach we have used with Commonwealth games preparation, World Champ qualifiers and National title holders- so we know it works. Get the hard stuff done in the winter and use the spring to hone that race pace work!

With lots of focus on improving bike economy and swim efficiency this plan provides a great way to arrive at the pre season ready to start racking up the race pace miles.
High intensity v02max bike efforts make best use of indoor riding in the winter weather and push up aerobic capacity and general conditioning. With a moderate 3hr weekend ride to keep the body used to longer shifts in the saddle.
Early in the plan a weekly resistance session gets the body ready for harder faster running later in the year, focussing on key core muscles, balance and hip strength. Throughout the plan the running builds gradually but is mostly steady leaving the harder intervals for later when you'll be in the best condition. This reduces injury risk whilst still developing run economy.
The swim elements look to develop stroke efficiency alongside a endurance. With lots of changing of pace within sessions, we ensure the body is adapting both the nueromuscular and aerobic elements of fitness in tandem.
This plan is ideal for those athletes with a season or two under there belt and are looking for a way to arrive in the pre season ready to see real performance improvement. An indoor trainer and few basic swim aids are needed to follow the plan and a good idea of running pace zones would help (although these metrics can be changed in TP after purchase).
At Racesnake we are always on hand to answer simple email questions or give our opinion on racing schedules etc and we have range of athlete guides we are happy to share on request.
Simply e-mail us close to race day and we will provide a Best Bike Split race plan to help you get the most out of your big day.

We look forward to hearing all about your big day at Chattanooga and your training through the year.

Ride that River!