Plan your fuelling – if you eat well, you should have fewer dips. Be prepared for anything to happen out there. Know you will go through some ups and downs. “These do not have to be long and intense a short bike into a short run for example, to maximise your time and prepare for switching between the disciplines.”Īnd when the going gets tough? “Draw on all the hard work you do in the lead up to your event.
“Start building brick sessions into your schedule”, she adds. This makes planning a little easier, whilst a few staple sessions can help mark your progress.” Though variety is a good guiding principle for your training, “don’t be scared to repeat sessions. Swimming with other people really helps build skills, confidence and will help you generally become happier in the water.” Spend more time in water and join a swim squad if you can. She recommends “focusing on the swim, especially if you are not from a swim background. Aim to get enough hours under your belt but make sure you alternate hard days with easy days and plan for at least one recovery day off per week.” “That said, if you aren’t in the position to invest in a coach at the moment, try to read up as much as possible – there is so much out there online. “There are so many new things to think about, from transitions and nutrition to equipment and training.” “It can be quite daunting at first”, she muses. You will save a lot of time if you have someone to guide you along.” “You don’t know too much about the sport so take the shortcut rather than the long way around. “From a beginner’s point of view, it is probably best to get a coach”, she says. This will “help you get ready physically and mentally for the next training block – and give you time to celebrate how far you have come!” BEGINNER TIPS Rest also freshens you mentally so you are more likely to stay motivated.”įor many amateurs, Michelle recommends spacing out your events so you have time for a little rest period post-race. We have been somewhat conditioned to believe that more is always better but you need the rest and recovery to make the adaptations. Michelle emphasises the need to be conscious of overtraining. You wanted to be rested and fresh but avoid getting stale”, she explains. Your pre-race taper should reduce mileage but still be peppered with intensity. “Over the second 4-6 weeks, build speedwork on top of this endurance base, increasing the intensity of the work as you progress. You can still add in intensity using intervals and back to back brick sessions but overall, this period focuses on building endurance, not speed.” Your mileage is increased but the intensity is primarily low. “Use the first 4-6 weeks to build up your aerobic base.
Itab hibernate plus#
“Three months plus is a really great place to start laying your foundations for the summer season”, says Michelle.
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