220 Triathlon Magazine - - START -

1 Prac­tise tran­si­tions by com­bin­ing short runs with short open­wa­ter swims. Do 20min blocks of 3-4 swims and runs. After each block take 5mins to re­cover and re­flect on what worked/what didn’t.

2 In the swim you can use a pull buoy and pad­dles to coun­ter­act the drag from your train­ers. In train­ing, build up your pad­dle work then com­bine it with drag. Fo­cus on ef­fi­ciency and slowly build your shoul­der mus­cles.

3 Ex­per­i­ment with kit. Look at race pho­tos to see what oth­ers use and prac­tise.

4 Train with your part­ner us­ing a tether. (with a 3-5m elas­tic cord).

5 Do 1 x run ses­sion per week off road on steep gra­di­ents so your quads get used to the down­hill pound­ing sen­sa­tion.

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