Week 1: Building a Base

So often I am asked what it takes to qualify for Kona or be the best age grouper. What it takes to build a base big enough to add some speed on top of to make it near the top. Surely it’s that easy, right?
Here is what you need to do:

1. Keep your heart rate below 150 on the bike, 155 on the run. ALWAYS.
2. Ride every hill possible at 60 cadence and keep the HR at that as a MAX value.
3. Run easy flat roads with work on form and economy, not speed and power.

Now do this for 2 to 3 years.

Oh, you didn’t like that? Go easy for 3 years?

That’s what it takes to build the right foundation to add ANY speed on top of. Now go out there and be great.

Week 2: Functional Strength

Injuries suck and we are often at the centre of the problem because as athletes and especially as triathletes we have a habit of going forward. When we add anything sideways like a quick movement to avoid a pothole or have to pick up something when for instance, moving house, we tend to get hurt, quickly.

Functional strength training can really help with these things and will leave us stronger overall. This also means that when primary muscle groups for a sport fail, we are able to command these back-up muscles to get us to the finish line in one piece.
I find that an extended focus on the core area, from the knees to the top of the lungs works best as this is the least worked area, especially in cycling.

Go for 6 reps max, with 3 sets. You should peak at 5 and the last rep should be a big effort. Maintain form throughout and don’t load so much weight that you cannot perform the exercise without perfect form.

I try and get 3 x 20minutes of this work in a week at home or if I am pressed for time, 1 x 1hr at the gym.

Good luck!