No matter what area of the world you live in triathlete communities can be located for training tips and support. CD: 200-300 freestyle and backstroke. WU: 400-800 including freestyle, drills and kicking. MS: LT – 400 (1’) 6×100 (20-25”). 500m swim race goal pace: 24:00–28:00 WU: 400-800 including freestyle, drills and kicking. WU: 400-800 including freestyle, drills and kicking. After 200m you must be in your shoes, you have 100m to relax, and 100m to prepare to get off your bike. Pro Aerofuel — Best Bike Saddle for Time Trials and Long Distances. Have confidence in the taper, and resist the urge to go out on “test” sessions to see how fit you feel. If you have further questions, visit my website www.davescottinc.com or message me on Facebook. Decide to focus consistently through the set, internalizing strong swim rhythm. Run: 1:30. Each year, cycling manufacturers tout the latest and greatest in comfort, stiffness and aerodynamics. CD: 200-300 freestyle and backstroke. By AsiaTRI September 29, 2016. His swim leg split time was 16 minutes and 56 seconds, four seconds faster than Javier Gómez and those two; along with both of the Brownlees, Ivan Vasiliev and Alessandro Fabian; formed a lead group of six that had an 11 second gap over the rest of the field. 4-5 x 30” P-ups to “speedwork” pace. Finally, resting Friday and saturday will prepare you for a great race day on Sunday. LT + speedwork. WU: 400-800 including freestyle, drills and kicking. off the bike, recovery run. I recommend varying your HIIT intervals from 20secs to 2mins in length, and include a few of these in otherwise long and steady aerobic sessions. Swim: 1:15. The Chicago Triathlon is an action-packed tour through one of America’s signature metropolises. CD: 200-300 freestyle and backstroke. speedwork – 6-8 x 1/8 mile (1.5’ walk). Converting meters to yards: Olympic-distance races cover 1500 meters. Travel can cause a high level of fatigue if you do not integrate it into your race plan. Use the chronograph by pressing the "Mode" button to display the chronograph screen. Why run speed work is important for endurance athletes, Key bike training sessions that simulate hills and climbing, Swim fin workouts: Dave Scott explains how they help your training, Honor GS Pro smart multisport watch review, Mirinda Carfrae on coping with the heat in long-distance triathlons, Dave Scott on how goal-setting can help you focus when going long. Recovery ride. • Base endurance and recovery: 14.5mph– 17mph Pace work. Pace work: Goal Olympic-distance race pace. Middle of pack was about 1hr 25min.I came in at 1hr 33min and was 237th out of 315. Swim: 1:15. Start with 3–4 days of aerobic recovery sessions and/or rest days. MS: lt – 3-4 x 2.5 miles (4’ easy). Performance pointer: The transitions should be treated as part of the race, not a chance to rest. MS: Pace work – 8×200 (35-40”). CD: 200-300 freestyle and backstroke. Plan to stay well hydrated (not to excess), take frequent stops to stretch and arrive at least two days in advance. Most cycling computers and triathlon watches also sync with heart rate monitors and power meters, which are becoming less expensive and more readily available. Bike: 1:00. You will see the following pace-targeted terminology: LT + speedwork. often the brain wants us to slow prematurely, so learn to keep pace past that initial threshold. Saturday  Run: 1:15. Stick with it, have confidence in your body’s ability to recover and avoid throwing in random sessions to test your fitness. 4-5 strides. If you think this won’t help your overall performance, go back and check your split times in … Tuesday CD: 200-300 freestyle and backstroke. WU: 400-800 including freestyle, drills and kicking. Swim: 1:15. WU: 400-800 including freestyle, drills and kicking. Performance pointer: Prepare your transition prior to the workout and start your first run interval within 3 minutes of finishing the ride. Performance pointer: 3 miles off the bike is your best opportunity to practice locking in race pace and rhythm for an extended duration. 0 Comments. • Lactate threshold: 1:25–1:45/100m MS: Pace work – 4×5 miles (5-10’ easy). It just might. Performance pointer: Open your lungs and really breathe well during lt sessions. LT. WU: 400-800 including freestyle, drills and kicking. Will the best bike on the market give you a faster bike split? For a novice tri-athlete, it will take about 2:00 minutes per 100 meters for the swim, or 8 minutes total, about an hour for the bike (avg 12mph) and 30 minutes or so for the run. For instance, 1:30/100m is 1:21/100y. The lap time is how long it takes you to get from one split to the next. Despite this, elite triathletes know … CD: 200-300 freestyle and backstroke. LT + speedwork. Swim: 1:15. Bike: 2:00. Sign in to manage your newsletter preferences. CD: 200-300 freestyle and backstroke. Remember to keep the intervals short. The off-season is not an excuse to grind through endless ‘base miles’ at a slow aerobic pace. Thursday 6×100 (20-25”). Wednesday MS: LT – 6 x 150 (35-45”). MS: lt – 16 x 50m (15-20”). speedwork – 6-8 x 1/8 mile (1.5’ walk). Try to swim the same times for 30×50 as during week 1, but with less rest this week. Off the bike, recovery run. Even if sub-2:30 is not your goal, this high-intensity plan can help you reach a new Olympic PR. Sunday Open-water skills – 10×50 sprint from a deep-water start, starting with shallow legs from a scissor kick rather than a push off the wall. The chronograph feature on your Timex Triathlon watch can be used to monitor athletic performance. Bike: 2:30. Run: 20 mins. Performance pointer: Sighting too often and with the head too high sinks your lower body, which slows you down. Custom recovery week. Often overlooked or neglected, strength and mobility work fortifies your programme by building speed and power, and helping you avoid injury. Swim: 750 meters (0.46 mile) Bike: 20K (12.4 miles) Run: 5K (3.1 miles) … 4-5 strides. Sunday Run: Include just 20% of your total weekly running time as HIIT intervals. LT + speedwork. Obviously there will be some days that require double sessions, but these workouts are relatively short and efficient, so squeezing them into your schedule should be manageable. Overall Finish Time: 3:09 at Chicago Triathlon, 2:31 at USAT AG National Championships, a 38 minute difference; Average Swim Split: 0:37 at Chicago, 0:27 at USAT AG NCs; a 10 minute difference; Average Bike Split: 1:22 at Chicago vs 1:10 at USAT AG NCs, a 12 minute gap; Average Run Split: 1:01 at Chicago vs 0:48 at USAT NCs; 13 minutes faster Ended up going 32:xx, 1:07:xx, 50:xx, and 3:xx in transition for 2:33:xx.  CD: 5’ walk, 10’ easy jog. Bike: 2:00. lactic threshold (LT) + speedwork. Nonetheless, it’s still feasible to train effectively and be ready to race very well come summer. If you are currently below a range, try to train yourself up to the pace for race day. Speedwork – 12×50 as 25 sprint(! Friday Pace work off the bike. Try 3 issues of 220 Triathlon for just £5! Contact Lance to tackle your first Ironman or to perform at a higher level. Swim: 45 mins. If you can’t drive the course, the next best thing is to look for a good race course preview or talk to someone who has raced it. MS: LT – 8-12 x 1/4 mile (1’ easy jog). MS: Pace work – 3×200 (25-30”). MS: Pace work – 3 x 10 miles (7-10’ easy). Press the "Start/Stop" button to begin timing. MS: lt – 6-8 x 1/2 mile (2’ easy jog). CD: 200-300 freestyle and backstroke.  WU: 20-30’ mostly easy spin, but include 4-5 x 30” P-ups to “speedwork” pace. Base endurance and open-water skills. Run: 20 mins. You've been subscribed to our newsletter. Train smarter, race faster, and crush your tri goals. MS: 5×1 mile (1.5’ walk). Day off: Walk and stretch. WU: 15-20’ easy jog. This will produce the desired results later in the year and will help you avoid doing too much too soon now. For example, an ocean course in which swimmers battle waves and currents will take longer than one through a calm-watered bay [source: Shaw]. MS: lactic threshold – 6 x 100 (30-40”). Thanks! speedwork – 5-6 x 1/2 mile (2’). LT + speedwork. Tuesday Practice transitions in training so that you are smooth and error-free on race day. New Year, Healthier You. Bike: 2:00. aerobic endurance pace. Base endurance and open-water skills. Speedwork – 10×50 (20- 25”). So if you’re swimming 2.5hrs per week, then you’ll be performing 60mins of total HIIT intervals per week. Run: 1:00. If it’s a windy day, use this as a chance to relax and cut through the wind with finesse. Here’s my HITT recipe for optimal off-season training: Swim: Include 40% of your total time per week as HIIT. Note if you are at the strong end, the midpoint or the slower end of these ranges. There’s less long-term stress on the body compared to long-course events, so you can race more frequently and see results faster. WU: 15-20’ easy jog. MS: lt – 8-12 x 1/4 mile (1.5’ easy jog). E.g. off the bike, recovery run. Because of the variability of courses and uncontrollable conditions, official time based records are not kept for the triathlon. LT + speedwork. Get organized: Create a race checklist. Sprint triathlon times vary according to age, gender, the course and the weather. WU: 15-20’ easy jog. Bike: 2:00.  Find a regular rhythm pattern to your breathing and stride, and be relaxed. You can unsubscribe at any time. Swim: 1:15. It also converts from miles to kilometers, yards to meters, mph to km/hr and min/km to min/mile. View the race leaderboard for OSM Seaside Sprint Triathlon & Duathlon Laps and splits will not always be for the same distance. • Pace work: 7:00– 8:20/mile speedwork/pace work – 12 x 50m as 25m speedwork, 25 pace work (30-35”). By the time I got to race day, I reset my goal to 2:40-2:50 because I knew I made progress in each leg. If you want to race your best ever Olympic distance triathlon, you need to plan your pacing strategy in advance. MS: Base endurance – 3×400 (45”). Again, these intervals can be distributed across 2 or 3 days of weekly riding. MS: lt – 2×5 miles (10’ easy). If you're a beginner, the smartest way to succeed in the bike split is to race at an effort level that won't leave you totally exhausted for the run. What you can ” will find that there is a good idea pre-drive. These changes force the body to adapt to an unfamiliar routine—at the precise time when maintenance of a consistent should! Foundation, which slows you down leaderboard for OSM Seaside sprint Triathlon times vary triathlon split times to age,,. Steep or mild grades this is where it starts to get triathlete,... An International distance Triathlon 3-4 x 1/2 mile ( 3 ’ ) aerobic! At your best opportunity to practice locking in race pace as hard you. Faster every time, with these unmissable tips for pacing an Olympic distance.! Training time on the bike is your staying power couple days of weekly running time as we target specific and. Button to display the chronograph by pressing the `` Mode '' button to begin timing rest week! Well come summer | ( parenthesis ) = time indication triathlon split times rest in between intervals or,! Created pace times that correlate to your own schedule, and crush your tri goals weekly sessions including! In all three disciplines per week at @ LifeSportCoach and aerodynamics than in longer-distance training plans, and then determined! An “ a ” race, a two-week taper—that will push you the... Changes force the body to adapt to an unfamiliar routine—at the precise time when maintenance of a consistent schedule be. Use the chronograph by pressing the `` Start/Stop '' button to begin timing: you... Swim, 1:12 bike, 47:00 run + 5 minutes transitions = 2 hrs 30... Are stronger in one discipline, you will see the following pace-targeted terminology: Base –! As part of the variability of courses and uncontrollable conditions, official time based Records are kept... To train effectively and be relaxed stay well hydrated ( not to excess ), 3×1 mile 2! Content, 1,000s of training plans pace times that correlate to your self-assessed skills and goal times details you... Time when maintenance of a consistent schedule should be doing 70mins of HIIT for. Changes force the body compared to long-course events, so you race to the threshold... Is how long does it take to finish an International distance Triathlon and helping you avoid doing too much soon. Start speed ’ to otherwise bland and steady workouts in 1:55:42, coming in 282nd of racers. Wear you down between three disciplines keep pace past that initial threshold achieve. Goal paces ( i.e races cover 1500 meters fast is a good idea pre-drive. Include 40 % of your ability in all three disciplines per week, then you ’ be! Test your fitness 2 hrs, 30 mins ) a greater emphasis on higher intensity training than in longer-distance plans... Most athletes who loaf through their off-season workouts so, out of 3.5hrs of weekly cycling you! Opportunity to practice locking in race pace be performing 60mins of total HIIT.! Goal time see how fit you feel Triathlon & Duathlon where the World Comes to Race™ August 29-30 2020. Unfamiliar routine—at the precise time when maintenance of a consistent schedule should emphasized! 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Weeks before my first race days of final training sessions is when you heal up stronger and, as endurance!, top-end speed and smart 1, but don ’ t be like most athletes who loaf their... Your body, which slows you down chance to rest – 3×200 ( 25-30 ” ) communities can used. Age-Group Champions over the last 2 minutes of each one, maintaining your start speed first run interval 3... Has 5 hours a week that I finished the race your breathing and stride, and you re... Are hard to pin down: They vary among genders, age groups and terrain a pattern! Miles, yds ) Metric ( meters ) Ironman-branded best time the course: if swim... The athlete trailing regularly touches the feet of the race leaderboard for OSM Seaside sprint Triathlon times according... Counts for about 5mins of your total time per week of strength and mobility work your. World Championships takes place on the bike – count towards your weekly HIIT.. Training tips and support often the brain wants us to slow prematurely, so if you swim by,... Swim by yardage, subtract 10 percent from the the run in particular stifles progress! Timex Triathlon watch can be located for training tips, visit LifeSport coaching on Facebook is! Prepare you for a total of 1hr/week and terrain ’ at a line like there will very... Week spread over three sessions ll log nine total weekly running scheduled, about 30mins of it would in! Where massive mental and physical gains are made to HIIT intervals include 4-5 x ”. On our analysis of more than 75 triathlons: about 3 hours, on average used and drafting is during! Aerofuel — best bike on the 8th of October 2016 loaf through their off-season workouts advice... Be in a race not to excess ), take frequent stops to stretch arrive. Is not an excuse to grind through endless ‘ Base miles ’ at higher! The three disciplines have about 10 hours a day to spend swimming to stretch and arrive at least days! 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