Multisport: Training Schedule for Late-Season Racing

By Lindsay Hyman

More often then not triathlon training can become repetitive, especially when preparing for a last season race. Getting out of bed 2 hours before the sun comes up to trek to the pool is not the most tempting workout in the chilly fall weather. With the wind blowing, the water temperature dropping, and only 11 hours of sunlight per day it is crucial to set goals and periodize your training for a late season race.

First things first, in any competitive event you will want to set goals, goal setting is fundamental when planning for an event 6 months down the road in mid October to early November. By placing the race in high priority it will help to keep you focused despite the trips to the pool at 5 am, the long runs while you watch the sunrise and cycling home in the dark by way of a small headlight. If this late season race is strictly for fun or a first time experience and you have not placed much importance on the event, your overall desire to train may not be enough to get you out of bed, put on your booties and get out the door. Day in and day out workouts may become more and more difficult, especially when you are confined to the indoor trainer or treadmill. Setting goals not only for racing, but also in your training will provide you with a purpose for training. Goal setting helps to counter boredom, may help to keep motivation high, and will act as a measure of athletic performance.

The heart of the triathlon season is typically from July to September, this is typically when you will have your first peak for the season. After preparing for a goal races such as the Vineman Half Ironman, the Accenture Chicago Triathlon or a local sprint distance your body needs a break physically and mentally. Since your main goal event is late in the season it is important to take a small break, or active recovery, during the mid season. This mini break (about one week) will give your mind a vacation from racing and training and allow your body to recovery from any irritating injuries that may have sprung up during the course if the season. Simply by taking one week of active recovery about 2 to 3 months out form your late season event will help you to train longer and harder into the fall and winter months. A general rule for the week of active recovery is to cut your volume and intensity up to 50% and to incorporate cross training actives such as hiking, tennis, or golf; however the most important aspect during your active recovery week is, you do not want to push yourself above your anaerobic threshold. The purpose is to rest.

Now that you have completed your week of active recovery, your training periodization will come full circle and training will begin again for your late season event. Periodization is the process of varying a training program through base building and speed training to bring about optimal gains in athletic performance. Creating a proper periodization plan will help to improve muscular endurance and increase strength and power throughout your training cycle.

You are about 8-12 weeks out from your main event in mid October to early November; your training should begin with a return to your base building. During this period your training will include getting back into the water, endurance cycling workouts and endurance running miles. The goals of these workouts are to build up your aerobic base. The benefits of aerobic training are many, base work is essential for those coming back from injury or layoff. Athletes must spend a significant amount of time rebuilding strength before tackling speed work and anaerobic threshold training. During this period of base building an increase in overall strength will occur, allowing you to make an attempt for reach goals. Keep in mind that during a base building period there are no junk miles, every mile counts.

The next phase of your training will follow with threshold training; this is the preparatory phase of training. These workouts will consist of more threshold training efforts with a shorter amount of rest, such efforts are fartlek running intervals and steady state efforts on the bike. The advantages of the preparatory phase of training include; better fuel utilization during long workouts or races, increased capacity for more intense (anaerobic) workouts, better production of power at moderate intensities and improved overall aerobic efficiency.

The last focus of your training heading into your late season event is going to incorporate speed and power. These workouts should be performed above your anaerobic threshold with a sufficient amount of rest between intervals. Every time your body is exposed to anaerobic exercise, it needs an adequate recovery period afterwards to fully absorb and benefit from this intense training. Only then will you experience the desired fitness benefits from intense workouts. The purpose of this training block is preparing your energy systems for the high-end fitness needed to compete in your goal event.

At last, you reach your well-deserved taper. An appropriate taper begins about 10-14 days before your goal event. During your taper you must rest. Take naps, stay off your feet, and reduce the overall workload in your life. The number one thing to keep in mind is to avoid the temptation to fill your free time with a million other things, you must rest. By race day you should be board of sitting around and bursting to get out and compete. In terms of physical race preparation, keep your workouts short with ample rest and include a few race pace efforts. Biking and running workouts should only last about 30-second to two-minute intervals and incorporate a few miles at race pace, remember to include a lot of rest between efforts. The 10-14 days before the race prepare you to race at maximal effort. Creating a taper is based upon each individual; therefore follow what work best for you and your training.

Late season races are a great way to maintain your fitness for a longer period of time, however make sure that you do not burn out physically and mentally leading into the fall and winter months. Goal setting will help to keep your motivation high and keep you on track with your training. You want to provide your body with adequate recovery mid season to help keep the momentum going into the late season. Creating the most effective periodization training plan will help you tap into all of your energy systems resulting in a excellent late season race.

Lindsay Hyman is a Carmichael Training Systems (CTS) Expert Coach. To learn more about Lindsay and CTS, visit the web site at www.trainright.com.

Copyright 2004 Carmichael Training Systems, Inc.