fea­ture

Triathlon Magazine Canada - - CONTENTS - By Chris­tine Fletcher

8 Steps to Half Suc­cess

Re­quir­ing con­sid­er­ably less train­ing time, but still of­fer­ing the chal­lenge of a four-hour-plus race, the half dis­tance has be­come in­creas­ingly pop­u­lar in the triathlon world. Iron­man’s 70.3 se­ries even of­fers a world cham­pi­onship over the dis­tance, which moves to Canada for the first time this Septem­ber.

If you want to nail the dis­tance this year, it’s im­por­tant that you be­gin with a blue­print of your big­ger plan bro­ken up into pro­gres­sive steps. Plan out a race sched­ule that cul­mi­nates in your goal race and al­lows you to mix prep races amid re­cov­ery weeks and any fam­ily or work com­mit­ments.

Here are some keys to help you ex­e­cute your plan­ning to per­fec­tion. Be­gin with a solid 10- to 12-week pe­riod of base prep dur­ing which you de­velop aer­o­bi­cally, strengthen con­nec­tive tis­sues and en­hance mus­cu­lar en­durance. This type of fit­ness lays the foun­da­tion for all other en­ergy sys­tems as well as bol­sters dura­bil­ity and stamina. With an aer­o­bic fit­ness base, the ef­fec­tive­ness of any high in­ten­sity ses­sions will be bet­ter ab­sorbed.

“A great way to build fit­ness in one spe­cific sport is to race sin­gle sport events. Be it a masters swim event, a time trial or a 10 km run­ning race, sin­gle sport events of­fer an op­por­tu­nity to fo­cus on a lim­iter or can take the place of a tough work­out that you would other­wise do alone.”

The 2013 Subaru Van­cou­ver Triathlon

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