- Little and often is much more beneficial than a big distances in one hit.
- Stick with food, drink and kit you know works for you.
- Stick with regular sleep patterns where possible.
- Use rest days wisely as they are just as important as training days.
- Listen to your body as it will dictate how frequently you should train.
- Don’t forget other areas of our lives need addressing too!!
- Gradually increase the mileage over weeks/months.
- Aim to either cover the race distances in training or at least 75% of them if possible.
- Mix up your training (Hills, Track, Fartlek efforts, Distance, strength Drills, bike time trials, pack riding to name a few)
- Aim to run 5-15 mins after every bike ride. Great way to practise running ‘off the bike’.
- Warm up gently to increase blood flow for 5 mins before stretching. (Ie don’t stretch cold muscles.)
- Start slowly and build into your training sessions.
- Try to involve loved ones
- Incorporate ‘brick training’ into your program. Ie back to back training across 2 or 3 disciplines. Especially bike / run / bike / run.
- Work on your weakest discipline.
- Experiment with different manufacturers of hydration and nutrition in training, not during a race.
- A cheeky nap here and there perhaps!!?
5 Injury prevention
- Highly recommend regular massages.
- Stretch, stretch and more stretch!! Keep muscles ‘long’ and supple.
- Good quality sleep and food.
- Listen to what your body is telling you. Niggles rarely get better with exercise.
- Leave yourself fresh like a ‘coiled spring’ ready to be unleashed on race day.
- Approx a week before event, reduce intensity and distances.
- Massage good idea a couple of days before race.
- Eat well, sleep well and relax.
- Stay well hydrated.