FOCUS ON THIS WEEK 1
EVERY FALL AND winter many people think about taking on a short focus phase in any one of the three disciplines in our sport. More often than not, especially in Canada, it’s the swim that’s considered. This often makes sense just in terms of ease of access: as days get shorter and colder, putting hours on the bike gets more challenging. In today’s triathlon world, too, the swim is often the weak link for many competitors.
So what do we mean by a “focus.” I’m talking about increasing the volume, frequency and intensity in the desired sport, while decreasing the other two for a period of two to four weeks. I should also state, up front, that I’ve never been a staunch advocate of this kind of a focus, but there are exceptions. Threshold sets Technical session Aerobic sets Off 5 Speed sets Repeat technical session Off
4 x (5 x 100 @ 10 sec rest ) Include specific drills, camera work and dry land cord work 12 x 200 @ 15 sec rest – do half with pull buoy and paddles 18 x 50 as descending 1-3 x 6 @ 10 sec rest 3,500 m 2,000 m 3,600 m
0m 2,800 m
2,000 m 0m