Part II: Be More Specific

All of this commentary on training with specificity makes one big assumption: you have already achieved a general level of fitness, (aerobic fitness, strength, flexibility, weight management, and some skill work) prior to training with specificity. You do this, of course, by training/cross-training more generally.

Two factors determine what your target intensity level should be for your next key race. 1 – Your particular level of fitness going into the race, and 2- The demands of the race, i.e. the length, terrain, weather, etc. The best way to really discover your target pacing/intensity level for a race is still trial and error. However, all the fun tech toys make that happen a whole lot faster and easier.

If your target intensity level is, say, high Zone 3 for a 70.3 course (which is realistic), then in the last 10 to 12 weeks of training you want to train as much as you can at that level. So on the run, if that’s an 8:00 mile, then run at 8:00 min pace mostly, not 9:00, not 7:30. You should also try to do it in a fatigued state, as in a brick workout, to mimic the demands of the race. On the bike, if this means riding in the hills at an HR of 155 – 161, then ride in hills in that HR zone, mostly, in the last 10 to 12 weeks. Same in the water. If it means swimming at your T-pace, then swim mostly at T-pace (w/occasional bursts at faster paces, e.g. 25’s or 50 repeats).

The flip side to swimming, biking and running at a specific intensity level to match YOUR race demands is that you should cut way back – or eliminate – most all other kinds of training in the last 5 to 8 weeks. No hard weight training, no cross training and no jumping rope. Only periodic skill work (e.g. strides, pedaling drills), maintaining core strength, and recovery work (i.e., going slower) are good at this time.

Other wise it’s ALL race specific.

Coach Bill