HOW TO HOLD ON TO END-OF- SEA­SON SPEED

Try th­ese two speed ses­sions to keep you race sharp un­til your very last event of 2018

220 Triathlon Magazine - - CONTENTS -

Coach Richard Smith pro­vides two speed ses­sions de­signed to keep you race sharp to the end

As you ap­proach the tail end of the sea­son, it’s all too easy to feel tired, fa­tigued, and for mo­ti­va­tion and rac­ing speed to drop off. But fo­cus­ing your end-of-sea­son train­ing on lower-vol­ume and high-qual­ity speed work is a great way to stay sharp un­til your last race.

As you’ll dis­cover from com­plet­ing the two speed ses­sions to the right, work­ing on fast limb move­ments, high-cadence and short sprints helps to ‘fire up’ the neu­ro­mus­cu­lar sys­tem, keep­ing you fast through the wa­ter. Many elite triath­letes swim open wa­ter with a higher cadence to main­tain mo­men­tum through the wa­ter, and to ac­cel­er­ate at starts and into turn buoys, es­pe­cially in sea swims – and this is equally ap­pli­ca­ble for age-groupers.

Speed ses­sions can also be great fun and mo­ti­va­tional, if done with train­ing part­ners or in a train­ing group. In­clude mini re­lay races, head-to-heads and handicapped sprints to spice up ses­sions and keep them fo­cused.

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