Anything is possible - страница 9

Fig. 6. TriCalc app

TRAINING

I’m not a coach and can’t make a customized training program for you. All I can do is tell you how I train myself.

I’ll take our training camp in Cyprus as an example. It lasted no longer than 10 days, but in my opinion, it was very intense in terms of training. Every day was similar to another one, the exception was the weekends:

06-00 – waking up;

06-15 – 1 to 2 km swimming in open water; 7-00 – breakfast;

8-15 – 50 to 120 km cycling;

13-00 – lunch;

13-30 – rest, sleep;

16-00 – jogging: 10 to 25 km by distance or 1 to 2 hours by time;

19-00 – dinner; 22-00 – bed time.

Of course, the duration and intensity of training differed from day to day depending on the upcoming race, but the schedule was unchanged. Lovely Cypriot wine and the usual tourist activities were strictly prohibited.

At home, the training program was arranged differently: cycling on Monday;

running on Tuesday; swimming on Wednesday; cycling on Thursday; running on Friday; swimming on Saturday;

the Sunday is a day of rest.

While being in Russia, with all work, family and other chores, it is not always possible to stick to the training schedule, so there are some deviations.

There are different types of training, such as endurance and speed. At the initial stage, it is better to train endurance.

It is optimal to train at a half of the competitive distance, i.e. to swim 2 km, to ride a bicycle 90 km and to run 15 km.

Once a week or two weeks, a single long training is necessary: swim from 3 to 4 km, cycle from 120 to 150 km and run from 20 to 30 km.

If you are working on your speed, interval training sessions will help. Interval training means alternation of intensive physical exercise with short rest periods or light (recovery) loads.

For example, you swim 25 meters at maximum speed and then rest for the next 75 meters (you swim in a relaxed way, probably in a different style).

On a bicycle, you cycle at full speed for 3-4 minutes at most and then you rest for the same amount of time.

On the run you accelerate at a maximum speed of 300-500 meters and then relax for 1 km, reducing the running pace, but not slowing down to walking.