have a large number of athletes doing the Outlaw Long Distance Triathlon in Nottingham on 1st July. The Outlaw consists of a 2.4m swim, 112m bike and a 26.2m run. Not only have we got a large number doing the race as individuals but we have a good number doing it as a relay. This will be the first blog from the perspective of the Coaching team giving a small insight in to how we are preparing the athletes ready for their big day.
We have 26 weeks to go until the big day and most of those that are racing have been training since October last year in preparation and have been focusing on technique across all the disciplines especially their specific weaknesses. A good number have spent the pre-Christmas period working on their run techniqu, looking at increasing their cadence and improving their efficiency. In the pool we have been working on technique and have completed some video analysis sessions so that the athletes can see for themselves where they need to improve. The bike has been about getting some miles in and making the most of the good weather we have had.
This week has been about getting back into the routine after the Christmas and New Year celebrations. The swim sessions have been steady aerobic sessions but added some small sections of hypoxic work (basically breathing less often). The idea is to practice swimming without breathing for a few stokes (in the same way you might have to in a race), it also allows you to practice more control of the breathing and it generally slows the stroke down so that the body isn’t using too much oxygen. On the bike athletes are generally up to 3.5 to 4 hours with a short run off the bike. Run sessions have generally been long and steady, some of it off road but a more intense track session was held on Friday. The session started with some run drills to re-inforce the correct techniques of running followed by some 1k efforts below threshold to allow athletes to focus on good technique.
Individually a couple of athletes are off to Club La Santa for the week to get some training in warmer climates. This will give them the opportunity to get some big winter miles in on the bike specifically as well as regular swim sessions to work on technique with some important rest as well.
Next weekend will be the first training day of 2012 for the Absolute Tri race team as well as the British Triathlon Federation West Midlands Academy. This will be an opportunity for the coaching team to review how the athletes are progressing both technically and physically and ensure they are on the right track heading to July.
The club and ourselves are supporting a charity this year ‘The Karen Green Foundation‘ and anyone doing Outlaw can get involved in fundraising and we are offering variuos incentives to those prepared to fund raise, including free training events and kit. If you have entered Outlaw and would like to get involved please feel free to contact me (Steve Lloyd) on 0115 9607912 or e-mail email@example.com
We also have a couple of athletes we are coaching writing their own blogs plus Matt from the club is also writing about his experiences, they can be found here: