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A challenging speed/plyometric/core course is a great way to introduce some spice and variety into your triathlon training program, giving your mind a mental break from the long base training sessions and giving your body a chance for force and power development sets, an often neglected portion of multi-sport training.

This particular workout begins with several dynamic stretching and warm-up exercises, which is a necessity for any type of high intensity training. While gentle stretching may sometimes be sufficient for a slow endurance run, more ballistic stretching is beneficial for explosive training. After a dynamic warm-up, you will move on to power and plyometric box training. Force application potential will be highest early in the workout, which is why you perform these sets prior to the speed sets. Your speed work will focus on two primary characteristics of fast runner: a center of gravity that continually “rolls” forwards and a high leg turnover rate. Finally, your last set will include several triathlete specific core exercises, designed not only to improve buoyancy potential in the water, but also pelvic and abdominal stability for the bike and run.

Dynamic Stretching

Lumbar Circles – relieves head/neck tension and improves low back mobility.

To perform lumbar circles, stand as tall as possible with feet in neutral position. Bending to the side with the trunk, allow the body to “fall” to the side, keeping the arms hanging at the side and the body limp like a rag doll. Circle the torso in front of the body, keeping the head and arms relaxed, and back around to the other side. All movement should originate from the spine, not the head. Perform 5 repetitions, or “circles” in each direction.

Scorpion – improve hip joint mobility, relax thoracic spine, stretch hip flexors.

Lie on the stomach with both arms in a “T” shape out to either side. The head rests on the ground, facing to the right. Lift the right leg off the ground and move it across and over the body towards the left hand. When you do this, you will feel your hip “open” and the knee naturally point up towards the sky. Hold 15-20 seconds for each side. Repeat for the opposite side.

Cobra – improve low back mobility, stretch inspiratory muscles around rib cage.

Lie on the stomach with feet pointed “shoelaces down” and the hands planted in a pushup position. Keeping the hips as close to the ground as possible, push the arms into extension. Look forward and keep your breathing relaxed. Hold 15-20 seconds.

Cross Legged Stretch – stretch IT band, hip abductor muscles and glutes.

Lie on your back and cross your legs like you are sitting in a chair (outside of right foot on top of left knee. Reach through the triangle that is produced by the right thigh/shank, and left thigh. Hold onto the left thigh. Pull on the left thigh, causing the right leg to open into the stretch. Hold 15-20 seconds. Repeat for the opposite side.

Hip Twist

Lie on your back with both arms in a “T” shape out to either side. Keeping the left leg straight, bend the right leg to about 90 degrees and move it across the body towards the left side, while trying to maintain the “T” shape with the hands by pushing the right shoulder into the ground. Hold 15-20 seconds. Repeat for the opposite side.

Warm-up

Power Skip – improve ground reaction force, hip extensor mobility, and elastic recoil.

Perform a regular “playground” skip, but push as hard as you can against the ground with one leg with driving the other leg as high as possible, so that you achieve a bounding motion with each skip. 1 set of 30-40 yards.

Bounding – improve ground reaction force and elastic recoil.

Run with a bounding motion, driving the foot as hard as possible into the ground, and driving with the arms like a sprinter. You should feel like you are running as fast as possible with a “pause” in mid-air. 1 set of 30-40 yards.

Carioca “Grapevine” – improve inner/outer thigh mobility and lateral ground reaction force.

Facing one direction, move the right leg out and away from the body, then drive the left leg across the right leg. Push off the left leg as hard as possible while swinging the right leg out to the side again. Travel 30-40 yards in one direction, then repeat in the opposite direction, this time leading with the left leg and swinging the right leg across the body.

Long Low Backpedal – improve hip flexor mobility and ground reaction force.

Bend forward at the waist to almost 90 degrees. Then run backwards, maintaining a “low” bend at the waist and pushing as far out behind as possible with each leg. 1 set of 30-40 yards.

Plyometrics – 1 set of each

Jumps Onto Box

Choose a box or platform that is elevated 15-20 inches. Swing arms and jump up onto box with both feet. Land as softly as possible, then step off, and repeat. Perform 30 reps with both legs. For a more challenging workout, raise the box height, or jump with one leg rather than two. If jumping with one leg, perform only 15 reps per side.

Lateral Jumps Onto Box

Using the same box, jump with both feet sideways. Use your peripheral vision to ensure a safe and soft landing, then step off and repeat. Complete 15 reps for each side. For increased difficulty, jump with one leg.

Fast Feet

Lower the box height to about 2 inches above ankle level. Facing the box, “scissor” the feet on and off one at a time, moving as fast as possible, and swinging arms in a running motion. Complete 40 fast feet.

Lateral Ski Hops

Stand facing sideways, with one foot on the box and one foot off. Maintaing a quarter squat position, with the knees bent and torso slightly forward, jump over the box in a lateral direction, switching feet so that the opposite leg is above the box. Reverse and jump the other direction. Complete 20 repetitions.

Speed – 4 sets of each

Lean-fall-run

Stand as tall as possible. Slowly let body fall forward until your center of gravity “pulls” one leg out in front to catch your body. Immediately break into a 20 yard sprint, maintaining a forward lean and mid to front forefoot strike.

Mountain Climber Sprints

Get into a pushup position. Drive your right knee up towards your left elbow, then your left knee up towards your right elbow. Repeat 5x for each side. On the last knee drive, push against the ground and into a 20 yard sprint.

Heel-to-Butt Fast Feet Turnover

“Bounce” for 20 yards with a very small stride length and as high a turnover as possible, attempting to touch the heel to the butt with each stride. Swing the arms in a normal running pattern.

Core – 3 sets of each

Dead Bug

Lie on back with right knee bent up towards chest, right arm fully extended back behind you, and head/upper shoulders up “looking at bellybutton”. Your left arm should be extend at your side and your left leg fully extended. The abs should feel tight. Switch sides, extending the right leg, bringing the extended right arm to the side, and flexing the left leg and bring the left arm overhead. Complete 10 reps to each side.

Single Leg Bridge

Lie on back with one leg bent and one leg “hovering” above the ground. Arms should be resting at the side, palms facing down. Push through the foot of the bent leg so that your hips/torso move up towards the sky. Extend as far as possible, so that if feels like your butt cheeks are squeezing together. Complete 10 reps for the right side, then switch legs.

Side Plank Holds

Lie on your left side with legs fully extended and right foot stacked on top of left foot. Left arm should be bent at 90 degrees with your body weight on the upper left arm between the shoulder and elbow. Press the side of your body that is facing up (your right side) up towards the sky. Hold for 20-30 seconds, then switch sides.

If you have more questions about speed, power, agility, core, or other facets of specialized training for triathletes, you can e-mail elite@pacificfit.net I’d be glad to give you training advice. Specialized sets to make you a blazing fast multi-sport athlete are also included with the triathlete training package at Pacific Elite Fitness. Be sure to check out our weekly and monthly training specials – it’s time to start training smart at www.pacificfit.net!

Ben Greenfield runs Pacific Elite Fitness at http://www.pacificfit.net, an online portal
for personal training, triathlete coaching, and free fitness and multi-sport
advice. He resides in Liberty Lake, WA, where he works as director of sports
performance for Champion Sports Medicine, a training and testing lab for
athletes. Ben graduated from University of Idaho with bachelor’s and master’s
degrees in sports science and exercise physiology, and is certified as a
personal trainer and coach by the National Strength & Conditioning
Association. Ben also offers individualized personal training, multi-sport
coaching, training program design for athletes, lifestyle wellness and diet
advising, and corporate consulting for workplace fitness programs. To learn
more, visit http://www.pacificfit.net or e-mail Ben at elite@pacificfit.net

During triathlon training season, I perform this killer core routine after a forty-five minute series of anaerobic threshold hill climbing on the bike. But you can do it anytime, and receive huge benefits with a strong cross-over effect to triathlon: coordinated strength between the arms, legs and torso for the run, amplified hip power for the bike, and abdominal/low back endurance for the swim.

To focus on form, just perform this routine once the very first time you do it. Eventually, work up to three times through. The key to the routine is to maintain constant core tension by performing each repetition in a smooth and controlled manner. My favorite way to do this is a 3 count up, 3 count down for each rep. Do 10 reps of each exercise (per side for the single side exercises) before moving on to the next exercise with little to no rest.

L-Pullups: perform a pull-up with the body shaped like an ‘L’, meaning a 90 degree bend at the hip, with the legs held straight out in front of the body. If you can’t do a pull-up, do 10 lat pulldowns followed by 10 hanging, straight leg raises (hang from a bar and raise the legs).

One Leg Romanian Deadlifts: Hold a weight in one hand and stand tall on one leg. Now hinge forward, keeping the back completely straight and allowing a very slight bend in the knees. Your leg that is off the ground should extend behind the body in a ‘laid out’ position. Looking forward and keeping the rib cage pushed out, return to the starting position. That’s one rep.

One Leg, One Arm Rows: Hinge forward at the waist again, but this time stabilize yourself with one hand on a bench or other supporting object. One leg should still be out behind you, with your body weight supported on the other leg. Hold a weight in on arm and complete 10 rows, utilizing a ’starting the lawnmower’ motion.

Split Squat - Hold a weight in each hand and get in a lunging position, with one leg out in front of the body and one leg back behind you. Place the foot of the leg behind you on a bench or other supporting object that is about 3-4 feet off the ground. Keep all your body weight over the front leg, and bend it to 90 degrees, then back to the starting position.

One Arm Overhead Press - Stand tall, suck the bellybutton in towards the spine, and press a weight overhead 10 times, with one arm. Switch the weight to the other hand and repeat.

Woodchopper - Stand with the feet shoulder width apart, holding a weight with both hands and outstretched arms in front of the body. Rotate the entire torso to the right while simultaneously squatting down and bringing the weight to the outside of your right shoe. Now stand and rotate the entire torso as far as possible to the left, swinging the weight to the outside of the left shoulder. Remember to keep the arms straight.

If you feel any pain in the low back during this routine, stop and make sure you’re keeping your back completely straight. If your core is unconditioned, it is likely that low back fatigue will set in very quickly during this workout, so listen to your body! For complete triathlon coaching, including weightlifting instructions, visit www.pacificfit.net.

Ben Greenfield runs Pacific Elite Fitness at http://www.pacificfit.net, an online portal
for personal training, triathlete coaching, and free fitness and multi-sport
advice. He resides in Liberty Lake, WA, where he works as director of sports
performance for Champion Sports Medicine, a training and testing lab for
athletes. Ben graduated from University of Idaho with bachelor’s and master’s
degrees in sports science and exercise physiology, and is certified as a
personal trainer and coach by the National Strength & Conditioning
Association. Ben also offers individualized personal training, multi-sport
coaching, training program design for athletes, lifestyle wellness and diet
advising, and corporate consulting for workplace fitness programs. To learn
more, visit http://www.pacificfit.net or e-mail Ben at elite@pacificfit.net

Lactic Acid Threshold (LT) is the highest highest intensity at which the body can recycle lactic acid as quickly as it is produced. Anaerobic metabolism, or the burning of sugar by the process of glycolysis, is slow enough that lactic acid, the substance that makes muscles burn during hard exercise, does not accumulate faster than it can be removed. At this intensity, you are working very hard, but can still maintain exercise because lactic acid levels in the blood and muscles are steady, not increasing. Increasing the intensity just slightly causes lactic acid to build up and brings premature fatigue and delayed recovery. Training near LT decreases the amount of lactic acid being produced and increases lactate removal at a given output. At this intensity, the fast-twitch fibers can be trained to produce less lactic acid and the slow twitch fibers can be trained to burn more lactic acid, both of which raise the LT and allow you to produce more force at a higher heart rate.

Since lactic acid levels are controlled, recovery from this type of training is quicker than from other high-intensity training methods, therefore LT training has the best cost:benefit ratio of any type of training. When you experience “rubbery leg” syndrome, a marked increase in breathing difficulty, and a general full body burn, you have reached the point where lactic acid accumulates at a faster rate than it can be removed, which will rapidly decrease your ability to maintain a steady effort. At this point, your body cannot inhale oxygen or expel carbon dioxide at a fast enough rate to allow for sufficient aerobic metabolism or lactic acid buffering.

The best way to determine your LT heart rate is via a lab test, in which blood lactate levels are collected during exercise. However, based on the clear signs that occur in your body when you are at or very near LT, you can approximate your personal LT without spending money on a lab test. Due to the varying muscular demands of each skill, your LT will change depending on whether you are swimming, cycling, or running, so I recommend an LT test for each. Based on where your LT lies in each sport, you will be equipped with the knowledge to train at the highest intensity that is possible (without overtraining). When you reach your LT heart rate during a training session, you will know to back off, so that the body bounces back for the next day’s session.

Exercise researchers have found no perfect LT field test, but here is an example for each skill. You’ll need a HR monitor or very accurate carotid/radial pulse for the running and cycling tests:

Swimming: Since monitoring heart rate during the swim is difficult, this is the one test that will produce a ‘pace’ LT rather than a heart-rate LT. Warm-up with a 4×50 swim and kick. Starting slowly and gradually increasing pace, swim 1000 yard/meters at a constant pace and as close as possible to a race pace effort. Basically, you should be swimming at the fastest possible *steady* pace you can maintain for the entire distance. Divide by 20 for your average 50 pace and by 10 for your average 100 pace. These will be your approximate paces for any LT workouts.

Running: Warm-up with a 10-15 minute jog. Then, on a flat course or track, run a 30 minute time trial, following the same pace recommendations as the swim (steady and fast). Record your average heart rate for the last 20 minutes. This will be your LT heart rate for your run workouts.

Cycling: Warm-up with 10-15 minutes of light cycling. Following the warm-up, cycle for 8 minutes as steady and fast as possible up a slight hill (2-3%), at 80-100RPM. Record your average heart rate during the climb, then rest 3 minutes (or descend). Repeat 1x, and record your LT heart rate for cycling as an average of your two 8 minute climbs.

Finally, remember - although LT intensity training is useful as a way to train intensely with a lower risk of overtraining, there is still significant fast twitch muscle fiber damage during hard efforts. Depending on your fitness levels, I do not recommend more than a two back-to-back days of LT training for the same skill (swimming, running, or cycling). But ideally, at this point in the triathlon season for most athletes, you should be increasing the number of LT workouts for every sport each week, while gradually decreasing the volume of your base training.

For more coaching tips and online training options, visit www.pacificfit.net

Ben Greenfield runs Pacific Elite Fitness at http://www.pacificfit.net, an online portal
for personal training, triathlete coaching, and free fitness and multi-sport
advice. He resides in Liberty Lake, WA, where he works as director of sports
performance for Champion Sports Medicine, a training and testing lab for
athletes. Ben graduated from University of Idaho with bachelor’s and master’s
degrees in sports science and exercise physiology, and is certified as a
personal trainer and coach by the National Strength & Conditioning
Association. Ben also offers individualized personal training, multi-sport
coaching, training program design for athletes, lifestyle wellness and diet
advising, and corporate consulting for workplace fitness programs. To learn
more, visit http://www.pacificfit.net or e-mail Ben at elite@pacificfit.net

Have you ever scanned through the race results of a recent event and noticed that some individuals have 30-40 second transitions from the bike to the run? It’s time to go to speed school and learn how you can have the same splits. Here’s how to do it (written for right leg dominant athletes, just switch sides if you’re left leg dominant):

About 10-30 seconds before dismounting, reach down and unstrap your right shoe and slip your foot out (while stabilizing the shoe with the loop on the back of the shoe). Make sure your right leg is at the top of the pedal stroke, so your foot is within reach.

Put your shoeless foot on top of the shoe from which you just removed it (don’t worry, you can still pedal with your foot on the shoe).

Now at the top of the left pedal stroke, reach down and do the same thing to your left shoe. You should now be pedaling with bare feet on top of both shoes.

Just before the dismount line, stand up out of the saddle, swing your right leg back and over the seat, and balance with your body on the left pedal (be careful!).

At the dismount line, step off with the right leg, and follow immediately with the left leg. This will automatically put you into a running motion right off the bike. Not only are you quickly dismounted, but now you can run through the transition area much faster, since you don’t have your cleats on. Just don’t step on anything sharp!

Did you know that Pacific Elite Fitness offers race coaching? If you’re a triathlete in the Spokane or Coeur d’ Alene area, you can hire a coach to come to your race and guide you through the entire process. If you’re not from that area, Pacific Elite Fitness offers a comprehensive range of online coaching options.

Ben Greenfield runs Pacific Elite Fitness at http://www.pacificfit.net, an online portal
for personal training, triathlete coaching, and free fitness and multi-sport
advice. He resides in Liberty Lake, WA, where he works as director of sports
performance for Champion Sports Medicine, a training and testing lab for
athletes. Ben graduated from University of Idaho with bachelor’s and master’s
degrees in sports science and exercise physiology, and is certified as a
personal trainer and coach by the National Strength & Conditioning
Association. Ben also offers individualized personal training, multi-sport
coaching, training program design for athletes, lifestyle wellness and diet
advising, and corporate consulting for workplace fitness programs. To learn
more, visit http://www.pacificfit.net or e-mail Ben at elite@pacificfit.net.

When I played collegiate water polo, we would often go for an entire 2 hour practice without touching the bottom or side of the pool. Talk about building endurance! In retrospect, this type of training was an integral part of making me a better open water swimmer - because if you think about it, there really aren’t any ‘bottom or sides’ in most open water swims. After graduating college and leaving water polo practice behind, I was forced to find creative ways to maintain this endurance with a more structured lap swimming pool workout. Especially in the winter, the type of intervals I discuss in this article will be crucial in maintaining both the physical and mental effects of going the distance. I’ll be giving you three different workouts. These workouts can be incorporated as part of a longer swim routine, or as a single workout, depending on your time and distance goals.

Workout 1: Freestyle ‘No-Touch’ Repeats. Begin 5 feet away from the wall, treading water so that you cannot touch bottom. Propelling your body with one powerful whip kick, begin a 100% (Zone 5) freestyle sprint towards the other end of the pool. As you near the end of 25m, do not touch the wall for your turn. Instead, when you are about 5 feet from the wall, forcefully pull the legs underneath the body and flip the body sideways to face the opposite direction. You will find that this rapid change of direction produces an enormous core torque. After changing directions, accelerate as quickly as possible back to your start, again initiating the acceleration with one powerful whip kick. Upon reaching your starting location, tread water for 20-45 seconds, depending on your recovery capacity. For added difficulty, tread water with both hands clasped on top of your head. If the pool is too shallow to tread, hold onto the edge and perform a horizontal flutter kick for 20-45 seconds. Perform 8-12 50m repeats.

Workout 2: Freestyle ‘Ladders’. Starting position is the same as Workout 1. Accelerate as fast as possible to the halfway point (about 12.5m). Immediately change directions and accelerate back to the starting point. Change direction again and swim to the end point (almost 50m). Before reaching edge, perform a similar turn to the no wall touch turn in Workout 1. Again, swim to the halfway point, change direction again, and swim back to the end point. This is one rep, and you should now be at the opposite end of the pool. Like Workout 1, tread without touching bottom or sides for 20-45 seconds. Perform 6-10 repeats.

Workout 3: Partner Resistance Repeats. This workout requires a deeper pool. Begin treading water at the edge, but have your partner apply downward pressure on your shoulders, almost like a piggyback ride. Try to stay afloat for 20 seconds. At the end of 20 seconds, turn and swim a 25 sprint with your partner holding on to your ankles. At the end of the 25, switch positions. Perform 8-12 repeats per person.

You wouldn’t train for a marathon by using 100 yard sprint intervals. Nor would you train for a cycling time trial with 2 minute hill repetitions only. So why would you train for a distance swim with ‘push-off-the-wall’ lap repeats only? Try these type of swimming workouts in your program at least once a week and feel both your endurance and force levels climb. Feel free to e-mail me with questions at elite@pacificfit.net. And be sure to check out the endurance athlete training specials at Pacific Elite Fitness, the web’s top source for smart training!

Ben Greenfield runs Pacific Elite Fitness at http://www.pacificfit.net, an online portal
for personal training, triathlete coaching, and free fitness and multi-sport
advice. He resides in Liberty Lake, WA, where he works as director of sports
performance for Champion Sports Medicine, a training and testing lab for
athletes. Ben graduated from University of Idaho with bachelor’s and master’s
degrees in sports science and exercise physiology, and is certified as a
personal trainer and coach by the National Strength & Conditioning
Association. Ben also offers individualized personal training, multi-sport
coaching, training program design for athletes, lifestyle wellness and diet
advising, and corporate consulting for workplace fitness programs. To learn
more, visit http://www.pacificfit.net or e-mail Ben at elite@pacificfit.net.

1. Try your race goggles in open water swims *before* the actual race. The visibility that you experience in the pool will be noticeably diminished in the open water. It doesn’t make sense at all for something as simple as goggles to severely affect your swim, so esnure that you’re confident with your current specs. If they leak, fog, or offer poor sighting in the open water, get a new pair. A company called Aquasphere makes a great swim mask with good face hugging capabilities and awesome visibility.

2. Swim with high elbows. The choppy open water will take your smooth swim stroke that you’ve practiced in the pool and completely swallow up your recovery and entry unless you get the arm sufficiently above the water. Practice a high elbow recovery by ‘zipping’ an imaginary zipper up the side of your body with each stroke.

3. Sight off landmarks, not buoys. With the splashing, extra bodies, and overall commotion, buoys can become very tough to see in some open water swims. Attempt to focus on larger, more visible objects, like stationary boats, bridges or houses on the shore. Try to line these up as close as possible to your swim course, and you’ll have a much easier time staying on target.

4. Swim on the perimeters. In a large triathlon with many participants in each wave, you’ll experience less frustration and be able to maintain a steadier pace if you stay to the outside or inside of the group. While drafting may not be as readily available, you’ll waste much less energy changing your pace to match the group. Just beware - in you swim on the inside of the group, there will be quite a bit of position jockeying as you approach the turn buoy, so be ready to fight off other swimmers.

5. Practice swimming with groups. Many of us get used to a relaxing, solo swim in the pool or open water, then completely panic when a hundred other bodies are thrown in the water along with us. Swim at the local beach during busy times, swim at your pool during ‘family’ swim time, join an outdoor or indoor master’s swim group, and get used to not having the water to yourself. This will help you experience more choppiness in the water, assist you with unexpected changes of pace, and train you, both mentally and physically, to adapt to the movements of other bodies in the water while staying relaxed.

Pacific Elite Fitness, at www.pacificfit.net, now offers swim stroke video analysis. Contact elite@pacificfit.net for instruction on how to shoot your video and send it in for professional video analysis. For local Spokane, Couer d’ Alene, or Post Falls athletes, underwater filming is also available. Call Ben at 208-883-7705 for more information.

Ben Greenfield runs Pacific Elite Fitness at http://www.pacificfit.net, an online portal
for personal training, triathlete coaching, and free fitness and multi-sport
advice. He resides in Liberty Lake, WA, where he works as director of sports
performance for Champion Sports Medicine, a training and testing lab for
athletes. Ben graduated from University of Idaho with bachelor’s and master’s
degrees in sports science and exercise physiology, and is certified as a
personal trainer and coach by the National Strength & Conditioning
Association. Ben also offers individualized personal training, multi-sport
coaching, training program design for athletes, lifestyle wellness and diet
advising, and corporate consulting for workplace fitness programs. To learn
more, visit http://www.pacificfit.net or e-mail Ben at elite@pacificfit.net.

When training for the bike leg of a triathlon, consistent stressing of the body’s lactate production mechanism is the key to achieving a faster race pace on the bike and a smoother transition from the bicycle to the run. If you don’t know too much about the lactate threshold, click here for a previous article on the topic. Unfortunately, it can be difficult to train at lactate threshold for long periods of time, such as the time required for completion of a 40K Olympic distance cycling time trial. This is because the body buffers lactic acid by combining lactic acid’s hydrogen ions with carbon dioxide (for subsequent transport in the bloodstream and removal as carbon dioxide at the lungs). To blow off this CO2 and retain a physiologically normal blood pH, you must maintain a level of ventilation that can be quite difficult. In addition, that acidic burn just *hurts*!

A good approach to this paradox is to spend small amounts of time at lactate threshold. By pushing at the proper intensity for 2-5 minutes, you can gradually increase the body’s tolerance to lactic acid and the body’s ability to utilize lactic acid as a fuel, while training the body to work at higher levels of energy output while producing less lactic acid.

As your lactate tolerance rises, the goal is to eventually ’string together’ these short lactic acid threshold intervals to produce one long race pace intensity effort. Here’s a sample interval training workout series that will allow you to achieve this adaptation:

Find a trail, route, or road that is relatively flat (occasional rolling hills are OK). Warm-up spin for 10 minutes.

At the first mile marker after completing the warm-up, increase by 2-3 gears and stand to sprint as hard as possible for 30 pedal strokes. This will initiate production of lactic acid.

After the standing sprint, sit and reduce the gearing so that 90RPM or more is possible. Maintain the ‘burn’ in your legs, pushing at 85-95% all the way to the next mile marker. Depending on how fast you’re riding, this will be a 1.5 to 4 minute interval.

As you reach the next mile marker, gear down and maintain the same cadence, working at about 55-65% effort. This is your rest interval, and it will last all the way to the next mile marker.

Repeat the standing sprint to seated time trial effort for the next mile. Perform 4-10 intervals, switching back and forth from lactate threshold to easy pedaling every mile.

Do this workout once per week for 2 weeks. After 2 weeks, choose one of the intervals and perform a 2:1 work rest interval, meaning that you will push hard for 2 miles instead of just 1 mile (on only *one* of your intervals) and rest for the normal 1 mile. So, if you’ve been performing 8 intervals, with eight 1 mile sprints and eight 1 mile rests, you’ll now be performing one 2 mile sprint and six 1 mile sprints, with seven 1 mile rests.

The next week, reduce the interval count, again linking two 1 mile segments together. Continue to keep your rest intervals at just 1 mile.

Continue to ’string together’ your lactate threshold efforts every week. By the end of 2-3 months, you’ll be able to maintain a much higher race pace intensity, without burning out before the end of the time trial.
Remember to allow adequate rest and recovery after intense interval training, and you’ll see great performance results!

If you want more workouts, or want your entire season’s workouts for every single day of the entire year to be designed based on your personal schedule, limitations, or goals visit www.pacificfit.net, and check out the triathlon coaching options, or contact elite@pacificfit.net for more information.

Ben Greenfield runs Pacific Elite Fitness at http://www.pacificfit.net, an online portal
for personal training, triathlete coaching, and free fitness and multi-sport
advice. He resides in Liberty Lake, WA, where he works as director of sports
performance for Champion Sports Medicine, a training and testing lab for
athletes. Ben graduated from University of Idaho with bachelor’s and master’s
degrees in sports science and exercise physiology, and is certified as a
personal trainer and coach by the National Strength & Conditioning
Association. Ben also offers individualized personal training, multi-sport
coaching, training program design for athletes, lifestyle wellness and diet
advising, and corporate consulting for workplace fitness programs. To learn
more, visit http://www.pacificfit.net or e-mail Ben at elite@pacificfit.net.

I was recently asked the question, ‘what does an Ironman think about during the race?’

Good question.

Its a good question because there is just so much happening during an Ironman. There is so much chaos all around you and a hundred distractions. By its very nature the Ironman becomes just as much a mental and emotional battle as well as a physical one.

I truly believe that the majority of novice ironmen train their hearts out, yet fail to realize the importance of how to approach the race with a plan in mind long before the starting gun sounds. What makes the Ironman such a special event and such an amazing accomplishment, is the ability it has to test and challenge every aspect of a persons capabilities. The Ironman is about so much more than having a perfectly toned body, the best equipment, or the ideal diet.

When you look into the eye of the tiger on race morning, it is essential that you are prepared to push all fears and doubts aside and devote your energy to the task at hand.

The term ‘in the zone’ might sound familiar.

‘The state where you block out all the distractions that could keep you from reaching your ultimate goal. Doubts and fears take a backseat to confidence, understanding, potential, and the possiblility that something magical can happen beyond what you ever thought possible.’

Mark Allen calls it the State of Discovery.

In Shamanism, it is refered to as the space beween two thoughts where your intuition takes over. Its a quiet alertness where answers come and life is created in just about any way you can imagine it. It is total absorption in making the unimaginable and impossible happen. It is the ability to let fears fall by the wayside because no room exists for them in your focus and attention. In short, you are too busy functioning at your highest level to waste energy on being fearful or contemplating failure.

This in my mind, is the very essence of the Ironman and why achieving your Ironman goals is such a life altering event. Read that last line once again……

‘You are too busy functioning at your highest level to waste energy on being fearful or contemplating failure.’

What an accomplishment if you can make this a reality in every aspect of your life! Well its exactly what happens over and over again to those who are ‘Ironstuck and are driven to take up the Ironman challenge. They develop a new and better understanding of what they are truly capable of and see the world in a far different light.

To simplify it, I like to call it the ‘Ironman bubble.’

From the moment the start gun sounds, imagine yourself in your own protective bubble. Have a swim plan in mind and stay on the edge of the mass of swimmers. Stay detached from the chaos happening nearby. Forget about fears and doubts. Focus on the task at hand. Let nothing stop you from reaching your ultimate goal. If someone does happens to crash into you, let them bounce off and carry on like it never happened. resume your calm, relaxed stroke. Stay in your own space.

As the race wears on, even more things begin to happen and distractions are everywhere.

The marathon is the ultimate test of your concentration and determination.

Almost anything can and will happen all around you. Spectators yelling, frenetic aid stations. Ambulances screaming up and down the highway. People walking. Being sick. Passing out. Going to the bathroom on the side of the road. You could open your own store with the energy bars, water bottles, and clothing that litter the highway. Items that once weighed little, now weigh a ton. You have blisters. You’re hot. Every muscle in your body hurts. Every part of who you are is being put to the test. Every fibre screams at you to stop NOW, but………

You are in your bubble. The chaos is outside the bubble and you want to be in that zone where no outside distraction will keep you from reaching your ultimate goal. You have no energy to waste on negative thoughts or fear of failure. All your focus is on the finish line now as it gets ever closer.

I can’t stress enough how important it is to prepare for the mental and emotional aspects of the Ironman.

In the months before the race(especially in the last few weeks)visualize yourself in that zone–in that bubble–your space….and commit yourself to focusing on the ultimate goal with no fear and doubts standing in your way and I believe you will be amazed when you discover what you are truly capable of.

My name is Ray and I’ve been an endurance athlete for over 25 years. I’ve competed in over 30 marathons, 2 — 50 mile races, 14 Ironman triathlons and countless shorter races.

I’ve created a website called ‘Ironstruck.’ The main purpose is to provide training and racing tips for the beginner triathlete and novice Ironman.

come for a visit……

http://triathlon-ironman-myfirstironman-ironstruck.com

also..’Ironstruck’ the book, has been published online and can be viewed here….

http://www.lulu.com/content/543252

It is available in paperback or download and may well be the most valuable Ironman Triathlon guide you might ever purchase.

For the most part, training for your first Ironman is done and you’re in the taper mode.

Your attempt at Ironman immortality is possibly just a week or two away. All the demons are beginning to surface and self-doubt is leading the way. Followed closely by that inevitable question……..’What on earth have I gotten myself into?’

Fear not. It’s quite possible that pretty well every ironman hopeful has had exactly those same feelings as the big day grows ever closer.

There seems to be a couple of reasons why almost everyone deals with this same issue. For one thing, you’ve put an immense amount of time and effort into your preparation. You’ve given up a lot and most likely family and social life have been put on hold.

The thought of failing and letting down everyone who has supported your preparation can become overwhelming if you dwell on it. Of course, the ultimate goal is to reach the elusive ironman finish line, but keep in mind the long list of accomplishments you have achieved by reaching the start line.

Maybe you had to learn how to swim, or had never been anywhere near a triathlon bike. Possibly you were a bit out of shape and not particularly pleased with what you saw when you looked in the mirror. Maybe your self-confidence was at a pretty low ebb. Let’s face it, sometimes life can get a little stagnant and repetetive and it seems nothing will ever change it.

Then one day, something pretty amazing happened. You were ‘Ironstruck.’ Something moved you about this event and a spark was ignited that brought about a stunning metamorphosis.

WELL, LOOK AT YOU NOW!! YOU’VE COME A LONG WAY BABY!

You are most likely in the best shape of your life. You have a better understanding of diet and nutrition–of training and resting–of sacrifice and accomplishment.

You are already a new, improved version of yourself and as result have done something very special for those who care about you. All this, and you have yet to start the race. You simply cannot fail, because of what you have already accomplished, you have won.

So…….don’t fear the Ironman. Embrace it. Go to the start area early on race morning. Feel the remarkable power, spirit and exhilaration that builds as the starting gun nears. Take comfort in the fact that you are not alone and at that moment in time you are an integral part of the fittest single group of people in the world.

Have confidence in your preparation. You have earned the right to participate. That spark that was ignited months ago has led you down this path.

Welcome the challenge and soon you will come to know what you are truly capable of. You will leave your comfort zone and surpass physical, mental and emotional limits that you never thought you were capable of and that tiny spark will become a glow that will stay with you forever.

My name is Ray and I’ve been an endurance athlete for over 25 years. I’ve competed in over 30 marathons, 2 — 50 mile races, 14 Ironman triathlons and countless shorter races.

I’ve created a website called ‘Ironstruck.’ The main purpose is to provide training and racing tips for the beginner triathlete and novice Ironman.

come for a visit……

http://triathlon-ironman-myfirstironman-ironstruck.com

also..’Ironstruck’ the book, has been published online and can be viewed here….

http://www.lulu.com/content/543252

It is available in paperback or download and may well be the most valuable Ironman Triathlon guide you might ever purchase.