FINE-TUNE YOUR TRAINING

When should you train hard, rest or repair? Over to one of the toughest triathletes in history, the multiple world champion Spencer Smith

11 TEST YOURSELF

Come race day, you should definitely have a good idea of what your body can produce with key sessions done at strategic times during your training programme. Giving specifics on certain tests really will depend on the distance you’re competing at but, with the combination of modern technology (training tools) and, if you’re lucky, an astute coach, your realistic goal should be very much obtainable.

12 HAVE A PLAN… AND USE IT

If you’ve carried out a consistent, well-managed and personalised athlete taper, there’s no reason why you won’t see a favourable bump in performance. The ‘best’ taper shouldn’t depend on age, experience or event distance; it really does depend on the athlete. Some athletes recover faster than others, some have longlasting training adaptations, but the key is finding a taper that works for you and – here’s the important part – believing and having faith in it. Race-day adrenaline should be managed, much like the allimportant taper, so don’t let overexuberance get the better of you. Have a plan… and use it.

13 DNS VS DNF

I’m going to take away the stigma of a DNS. I believe that if an athlete is brave and smart enough to admit to themselves that they’re not ready to accomplish from the race what they believe is possible, then you should be commended. The disappointment of not starting should then be replaced with the determination and focus to make it happen the next time. If you do get to the start line and a DNF does happen to appear against your name on the results sheet, use this negative experience and turn it into a positive. You learn more from a poor race then you do from a great one.

14 REPAIR & REBUILD

Training through any injury depends very much on the injury itself. From my experience, I’ve done both aqua jogging and some strength and core work when injured, but what really worked for me was resting and focusing on getting healthy. I tried not to panic and let my mind go crazy. I just looked at it as my body’s way of telling me to back off, let it repair and rebuild. I knew I’d be back stronger and wiser.