RACE DAY IS SO CLOSE YOU CAN SMELL IT. TIME THEN TO ENTER THE OPEN WATER IN PREP FOR THE TRI SEASON…

The days are getting warmer and longer so the opportunity to swim in open water is now a viable option (if the water’s warm enough, of course!). Also this is the time to turn your attention towards speed and short interval sessions alongside transition practice, and creating a variety of racing scenarios to fully prepare you for next month’s racing.

SWIM

Specific swim sets that focus on sighting and swimming round the buoys in the lake can now begin. Place an emphasis on sprinting in and out of the buoys and taking the best swim line as you sight. Also, practise exiting the lake at speed, getting the wetsuit off as quickly as possible and even jumping on to your bike if there’s space.

BIKE

It’s time to complement the hard work that’s been put into developing strength on the bike with short, fast sprint efforts (30-60secs) on the turbo with short recoveries. Also apply more attention to cycling skills: cornering, choosing the best line and accelerating out of the bends.

RUN

Mixing up the longer-paced efforts with short fast intervals will complement each other perfectly. Using a running track or on grass for reps of 30-60secs with plenty of rest will cement the hard work and bring you into race form.

GYM

Continued core exercises and stretching are essential in maintaining a healthy body. Adding running drills and swim/bike/run discipline-specific exercises to your gym programme will also be of benefit to ensure your body is kept well conditioned. These exercises will also go a long way to ensuring your body is able to absorb the high-intensity efforts that have been introduced.