XTERRA PRIMER Sprint in­ter­vals

Triathlon Magazine Canada - - FEATURES - WITH ME­LANIE MC­QUAID

AFEW SMALL CHANGES to your train­ing plan may be all you need to be ready to take on an off-road, or “cross triathlon,” event. Th­ese races are ap­prox­i­mately stan­dard­dis­tance in length with the bike and run cour­ses pri­mar­ily on non-paved sur­faces.

With a 1,500 m swim, your swim train­ing for an stan­dar­dor half-dis­tance race would be the same. If you are train­ing for a full-dis­tance race you would in­crease the qual­ity of your swim­ming to match the shorter dis­tance. Pre­par­ing for a cross triathlon will re­quire some small changes to your bike and run train­ing, though. In or­der to main­tain mo­men­tum on sin­gle-track trails (run­ning or cy­cling), you need to put out big ef­forts to clear ob­sta­cles and hills, then re­cover quickly in or­der to main­tain your pace. This kind of fit­ness is re­quired for ITU rac­ing, where ath­letes need to re­spond to pack dy­nam­ics, but is less im­por­tant for full-dis­tance or non-draft­ing events. Anaer­o­bic power is cru­cial to be fast and re­ac­tive when rid­ing or run­ning on in­con­sis­tent ter­rain. You can do this work­out ei­ther on the road or on your moun­tain bike.

Try This Bike Work­out

Try This Run Work­out

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