Six simple steps to plan your triathlon race season
Posted Jan 16 2010 7:03am
It can be quite intimidating to sit down with the triathlon race calendar
and figure out which races you can effectively add to your schedule, which
triathlons you can be ready for without overtraining, and whether you're
racing "too much" or "too little". So here are six simple steps to plan your
triathlon race season.
Triathlon Race Season Step 1: Make a list and write down all the races you
want to do. Now, choose the three races that are most important to you and
dearest to your heart. These three races are going to be your "high priority
events". Mark these with an A, a "High", a star, or whatever method you'd
like to set them apart. Choose the races that you're "on the fence" about,
and mark those with a B, or "mid" priority. Finally, pick the races that you
just want to do for fun, and mark those with a C or "low" priority.
Triathlon Race Season Step 2: If your A race is a sprint or an Olympic, make
sure that you plan 1 week before that race and mark that week with a
"taper". If your A race is a Half Ironman, make sure your plan 10-14 days
before that race and mark those 10-14 days with a taper. If your A race is
an Ironman, plan 2-3 weeks before that race and mark those weeks as a taper.
Don't plan any other races during any period of your calendar marked
Triathlon Race Season Step 3: Count backwards from the taper for 4 weeks
from a Sprint, 6 weeks from an Olympic, and 8 weeks from a Half IM or IM
triathlon. During those periods of weeks, plan one to two B-C events to help
you mentally and physically prepare for your A event.
Triathlon Race Season Step 4: Count forwards 1 week after a Sprint or
Olympic race, 2 weeks after a Half-Ironman race, and 3 weeks after an
Ironman race, and mark these periods as "recovery". Don't plan any races
during the recovery.
Triathlon Race Season Step 5: Take the 5-11 weeks with the B races to the
taper week to the A race to the recovery week(s) - this entire period of
time is to be considered one "block". Depending on how long your season is,
and how long your races are, you may be able to fit 2-5 "blocks" into an
entire triathlon season.
Triathlon Race Season Step 6: Put in 8-12 weeks of foundation "endurance" or
"base" training leading up to that first block.v
OK, ready for an example of a "3 block" triathlon race season?
February-April: 8 Weeks base training April-mid-May: Block 1 - 4 weeks build with one B Sprint Triathlon and one A
Sprint triathlon + taper week + recovery week mid-May-mid-July: Block 2 - 6 weeks build with one B Sprint Triathlon, one C
Olympic triathlon and one A Olympic triathlon + taper week + recovery week mid-July-mid October: Block 3 - 8 weeks build with one B Olympic Triathlon,
two C Sprint triathlons and one A Half-Ironman triathlon + 2 taper weeks + 2
If you like these type of plan, then you should surf over to the Rock Star Triathlete Academy at
http://www.rockstartriathlete.com., where there are even more free triathlon plans.
Ben Greenfield is the Renaissance man of the sport of triathlon.
He's a fast triathlete, a coach, a personal trainer, and much more more.