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Intelligent Triathlon Talk, Issue #014 -, Improve Your Winter Run Speed
December 03, 2013
Intelligent Triathlon Talk
3rd December 2013, Issue No 14.
Welcome to Intelligent Triathlon Talk.
In this issue:
Mark's Squad News(Mark is Performance Coach for British Triathlon’s High Performance Centre in Loughborough.)
There’s not a great deal to report at this time of year! The squad has been back in training for 5 weeks, after a well deserved 3 week rest.
They all come back full of enthusiasm and it is more a case of making sure they don’t do too much rather than a struggle getting back into training. After 10 days too hard things start to catch up with them - and next summer is still along way away!
We are managing to integrate a couple of non-drafting standard (Olympic/5150) distance triathletes and an Ironman distance athlete into the squad this year.
At the end of the week we are heading off on the first national camp (Las Playitas, Fuerteventura).
Training Session Of The Month: Winter Run SpeedWe all know about doing long, steady volume through the winter months, building that aerobic base ready for the hard yards in the spring. However, those hard yards in the spring may be a little faster if you keep the pace up during the winter.
So this session is intended to be one of your faster sessions, however it has relatively low impact and moderate training load.
It is not supposed to be performed as a hard ‘smash it’ session, it is about developing a little bit of leg speed, whilst stimulating aerobic development. You could look at it as a neurological session, teaching yourself how to run just that little bit faster, and getting the strength and co-ordination associated with that.
The session, for sprint to half-Ironman distance athlete is a track session:
20 x 200m at a pace that is 10 - 15% faster than your best pace over your preferred race distance, with a 200m jog recovery between each rep, which should take approximately 1.5 times the duration of the effort.
So if you are doing the rep in 40 seconds, you should have approximately 60 seconds jog recovery.
When you start doing this session err on the longer side for recovery. If you monitor heart rate, this should probably start to touch threshold pace at the end of a rep in the last third of the session. You are running too hard if you are hitting threshold heart rate half way into the session – either too hard on the rep or too fast in the recovery jog.
You can progress this over time by initially reducing the recovery, which will make it a slightly harder session in terms of cardiovascular stress, and then by increasing the recovery again but reducing the rep time by 1 – 2 seconds.
If you are training for an Ironman, you can adapt this session to suit by either doing more reps, or just work on your speed and do the session as it is.
NB This session is a good one to do off the bike later in the year, as it encourages fast leg speed when your legs are fatigued from the bike.
Intelligent Triathlon CoachingThose who received our last newsletter will remember that we are now offering coaching services. We have had such a good uptake from you, our newsletter subscribers, that we are yet to advertise this on the website.
We have only one place remaining available to our newsletter subscribers (to start after Christmas). If you are interested in our services, please let us know as soon as possible through the ‘contact us’ page on the website.
Our athletes are based in different countries, including the UK and South Africa. They are all doing well; enjoying their training and looking forward to racing – although we already have a new ½ marathon pb!
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Comments? Ideas? Feedback? We’d love to hear from you. Please
Rhona & Mark
© 2013, Intelligent Triathlon Training, published by Rhona Pearce. Reproduction of any material from this newsletter without written permission is prohibited.
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