I am now two weeks out from my race in the world triathlon champs in Auckland on Monday 22nd October. I have just competed in the NZ road relay running champs on Saturday, with a long 110km easy bike ride and easy 10km run on Sunday so the next few days will be all about recovery. This week is also the final week for any hard quality sessions (particularly running). So I have a key triathlon specific session planned for Thursday, eleven days out from my race.
My training weeks usually start with a Monday, and I generally take this day fairly easy and short due to most weekends being big with training, or sometimes a race. Plus I work long hours in the gym on a Monday (probably after a guilty weekend for some...lol).
So I will detail my training week just gone, starting on Monday 8th October;
Monday - usually involves a easy technique focused swim of around two to three kilometers, and either a gym session, focusing on stabilisation, muscular balance, core, foam rolling and stretching or a short easy run (in my sweet barefoot shoes, vibrams).
Today I completed an easy thirty minute run on the treadmill in my vibrams (monkey feet), really focusing on form, listening to my stride pattern, and included some easy short fast runs working on leg turnover. Gym goers privy to this normally clear the area around me for fair that ill get spat out the back... (So far, so good).
I finished the session with twenty minutes of core strength and stabilization, then fifteen minutes foam rolling and stretching to iron out any tightnesses.
Tuesday, Wednesday and Thursday are normally my solid weekday training days and what I do on these days varies from week to week depending on phase of training and if any races are nearby.
Tuesday - early morning started with a three kilometer pool swim with around half being quality intervals. Later in the day I completed an easy offroad ten kilometer run.
Wednesday - I would normally do a two to three hour ride on my time trial bike with some form of tempo or strength endurance on hills. Because I had a key session tomorrow planned, I cut this back to eighty minutes to allow for maximal performance. This ride was preceded by another two to three kilometer pool swim, including some short hard sprints with lots of rest (and to socialise a little, because it can't be all training and no play..)
Thursday - I woke at 6am and was on my bike heading down to Nelson's waterfront for an open water practice at 7am with some friends. It included an easy warm up (and de-sensitize to the cold) of ten minutes, followed by a tempo six hundred meter effort, then some fast deep water starts racing Alex around a moared boat. The water was cold at about fourteen degrees, but the sun was now rising and by the time I cycled to Nelson's trafalgar park, I was starting to feel my hands and feet again.
I set myself up a wee transition area, then briefed my flatmate who is now a local resident over from Austin, Texas living here for the next twelve months, on what I wanted from him for my running pace-making. I repeated a bike-run interval a few times at my intended race pace, and finished the session seventy minutes later, feeling great and having nailed the session I feel.
This was followed by a acupuncture and massage with my physio before heading to Zumo for some much needed caffiene recovery and putting my feet up in the sun before playtime ended and I had to go to work for the rest of the day.
Friday - again I swam in the morning, this time only two kilometers due to squeezing the session in between clients. It was supposed to be a light day after yesterday's hard session, to set me up for a moderate length run and ride planned for the weekend. However, a storm was looming for Saturday, and I felt good, so I went out late on Friday night in the dry and completed my final semi long run around the beach and tahunanui hills.
Saturday - had a nice wee sleep-in (7:30am), had a leisurely coffee and toast before heading to the pool for a planned ninety minute swim. Spent the first twenty minutes chatting with other locals training for the same event, before finally getting the session underway.
Sunday - I completed a steady two hour ride in some gusty winds with a little quality tempo, followed immediately by a steady run to remind the running legs how to move after being crunched up on the time trial bike.
I now have eight days before my big day and although I feel fit and ready, as any normal athlete, you always feel you could have done more and need more time.
However, it's natural to feel we can always do better, so it's a head game from here on in, to hold back with training, allow plenty of rest and just have faith that enough training has been done. After all, we are all in the same boat at the end of the day (and start of the race), it's just a matter of keeping these doubts at bay, and focusing on your own positives.
I head up to Auckland on Wednesday, so will report in again next week post race.
Keep on going people, NB