BRICKS SHOULD BE A SIGNATURE FEATURE OF YOUR SESSIONS DURING THE LONGER DAYS OF MARCH AND APRIL. BUT KEEP AN EYE ON RECOVERY…

Now that the race-specific sessions are starting to become a regular feature of your training plan, it’s time to increase the volume and distance of these workouts. The focus is on improving endurance and getting used to pushing the body under fatigue, while maintaining form and technique.

SWIM

Your open-water drills are in full swing and now’s the time to incorporate these skills into your swim stroke during high-intensity efforts. Replicating racing situations – such as swimming in a group, swimming on other athletes’ feet, and practising sighting – will help you stay relaxed and calm with other athletes around you on race day.

BIKE

Accessing the strength improvements from last month’s block, you should now focus these developments into race-paced intervals and time-trial workouts on the road. Simulating race distances at race pace, while practising relaxing at your threshold and maintaining power, is essential in conserving energy for the run.

RUN

Brick sessions are now a signature feature in your training plan and now you can progress the volume, pace and distance of the run reps off the bike. Additionally, include longer paced runs of around 10-20mins (or more depending on ability) with the focus on improving endurance and having the confidence to run hard.

NUTRITION

Consuming recovery shakes after hard sessions should still be a priority. But now the sessions are getting longer and tougher, the addition of a carbohydrate drink on the bike and during run efforts should be consumed in order to maximise energy and performance levels.