by Coach Brendon

Well winter is nearly over and this coming season looks to be a real cracker. There are an incredible number of events and options to choose from. Triathlons, Duathlons, running races, bike races, adventures races, and the list goes on and on. Yup, the racing season will be here soon - plan now to get the results and enjoyment from your hobby and avoid burn out.

Multisport and Adventure Races

If these events are your focus you need to think very carefully about what event you do on your way through to the big day. Most athletes will need to start the final block of training around 14 weeks out from their event. This means that you need to plan training up to that point and aim to finish about 1-2 weeks before this date and do a shorter event either aimed at your weakest discipline or a smaller event covering several or all of the key sports would be best. So generally you will work to one of three options: a multisport event, an off road running competition or a long distance paddling event. When you look at it like that, your key event can suddenly seem very close!

As running/trekking is often the key element in these events, it is usually recommended to look for an event around 16 weeks out and aim for that.

If you need to work on your paddling, your end of current build-up event could be a long distance paddle and this could be a 4 hour paddle around a coastal region. You might also plan some river trips to get your skills up, just make sure you do this with some experienced paddlers.

Triathlon (Olympic)

Here in New Zealand a lot of people aim to qualify for the World Triathlon Champs. Here is a look at how your season might shape up. For those of you overseas this will give you an insight into how you need to think about your qualification races as you will face a similar dilemma.

Let's assume that your goal is selection for Worlds. You need to race well at a minimum of one of the selection races and you probably should aim for 2 of them. That means peaking generally in either January or February and then in March for Nationals. This is not easy! For most athletes the key is probably going to be 'Micro Rests' that is 5 days of no training placed in the right place. If you are peaking for the first selectionn race, schedule 10 weeks of training up to the event and cycle the day after (very light for recovery). Have the following 5 days off your legs, but keep swimming and then fire up again. To be able to do this, you need to be fit before you start your 10 weeks training, so you need to be aiming for an event in early to mid November (like the Noosa Tri). You don't need to be 100% for this event, just have a good base and be able to complete the event without being injured. In this event you would aim for a time 10-15min slower than what you are aiming for at the second and third selection events. This training period through to November should focus on your weakest discipline, as well as getting comfortable running 10km and cycling 40km in hills.

Peaking for Ironman New Zealand

Ironman is probably the easiest event to plan for. There is only one race this season, but you do have two key choices to make when deciding what events to do along the way. What you want to avoid is getting into February tired and having had enough of training.

There are two ½ Ironmans and you could fit either of these events into your plan. Option one is train for 8 weeks and compete the Taupo event, then have 10 days easy and fire up for about another 10 weeks. As with my suggestion for Olympic Distance Triathlon you just need to be able to complete the ½ at projected Ironman Pace. Because the ½ falls early in the programme you need to be prepared to hold back during the race, the last thing you want to do is get injured in December leading into Ironman.

Option two is train for 12 weeks and complete at the ½ Ironman at Tauranga, followed by 7 days virtual rest and then 7 weeks of Ironman Specific Training . Tauranga is a bit closer to the Ironman and as such will need to be handled very carefully as you will be closer to the hard long damaging running and bike-run workouts necessary for Ironman, but by scheduling a few easy days before and a week after should allow you to use this event as good training for the main event.

If you are planning on doing the Auckland Marathon as Ironman preparation you will need to have two weeks rest post marathon, the second week should include some easy swims and a maximum of two easy bike rides before you start on either option. In any case training from here through to mid late October should focus on gradual increase in distance in one long session of cycling and/or running as well at technique and muscular endurance.

Queenstown Worlds Junior Sprint Selection

In New Zealand the key here is that you will need to peak generally in February for a DRAFTING sprint race. The Aquathons will prove useful for preparing for the swim but what I have noticed over the years is that while many juniors can hang tough in an aquathon, throw in a tough bike ride (especially one with hills) and they are suddenly 5 minutes down. December should include some 30km cycles with 5km runs off the bike and in January look to include some bike races with 1km runs off the bike. Limit Aquathons especially the short swim, long run variety as they take too long to recover from. I would plan to have 10 weeks training for most athletes so training is going to start around the start of December. Any longer and you run the risk of burn out before the event.

Juniors and Racing

Don't get me wrong I'm not opposed to juniors racing, in fact racing is very important, there is no better way to learn smart racing tactics. Too many juniors lack racing knowledge - I did when I was a junior but that was as much to do with the age of the sport in the mid 80's as anything. As a junior I raced a lot on the bike and did cross country in winter. In 1989 we had our first 'Duathlon' winter in New Zealand and I did those as well as competed in bike races and harriers. You just have to plan it well to avoid the 365 day taper, racing, recover schedule.

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