Flip through the latest issue of Gulf Weekly.
As the global sporting spotlight will fall on Bahrain again later this year, GulfWeekly has teamed up with one of the world’s top trainers to coach the island’s sports-lovers to prepare to take part.
If you have ever fancied trying a triathlon there will never be a better opportunity. Your community newspaper hopes to inspire you to put your best foot forward and have a go.
Don’t be scared … Andy Price will help you every step of the way!
Here’s your WEEK 14 – 44 Days until Bahrain Challenge
Training programme for the week starting on Sunday to Saturday, October 17
This is the second week of your last four-week block before we start to taper for the Challenge and then prepare for Ironman. Hopefully, the Aquathon went well for you and you have now entered the Olympic Triathlon on October 16.
It was amazing to see so many people turning out for the opening competition of the BRR calendar. Congratulations to all who took part and I can speak from experience the run was SO hot! Also congratulations to all those who then turned out on Saturday morning for the cycle ride – dedication!
Remember the Olympic Triathlon takes place at the Sofitel – see the Bahrain Road Runners website for details. It’s Olympic distance, so great preparation for the Challenge and builds on the Aquathon.
For ease I will include a key to explain abbreviations each week:
• F/S – Freestyle or front crawl
• Alt – Alternative stroke. For most this should be backstroke, but for some breastroke
• PULL – F/S with a pull float between your legs
• KICK – F/S kick using a kick board
• R – Rest (normally in seconds)
• Z – Zones (1 – 4)
• RPM – Revs per Minute
• HRM – Heart Rate Monitor
SESSION 1 – Pool
• Warm up
400m F/S
200m F/S drills
200m F/S pull
• Main set (all at Z3 /Hard)
8 x 100m R30
4 x 200m R30
2 x 300m R30
• Warm down
6 x 50m Easy R45 (Alt strokes)
Total – 3500m
Session 2 – Pool
• Warm up
200m F/S R30
200m kick R30
200m pull R30
• Main set (all at Z3 /Hard)
2 x 300m F/S R30
3 x 100F/S R30
2 x 300m pull R30
3 x 100m pull R20
400m F/S fast
• Warm down
6 x 100m
Total – 3400m
Session 3 – Open Water
• 6 x 500m steady R120 after each
l SESSION 1 – Indoors / Turbo Trainer –
• Warm up – 15 minutes steady
• Main set – Repeat 10 times
Two minutes at above race pace
Two minutes spinning (easy gear)
• Cool down 15 minutes
SESSION 2 – Outdoors (remember this is a Bike to Run)
• 120 minutes ride
First 10km to be steady (average 28-30km per hour)
40km time trial in Zone 4 / Above race pace
Followed by a 5km steady run (Zone 2)
SESSION 3 – Outdoors
• 90km at race pace. Practice your hydration and feeding.
Session 1 – Pace Run
• Warm up before you start the run. Try to avoid going straight off.
Mobility stretches
200m Jogs
• Main – 15km at race pace (as per last week but try and run a slightly faster time).
• Warm down
4 x 200m strides (just above race pace)
Dynamic stretches. Don’t push the stretches just hold for 20 seconds each. Work from your feet up stretching each major running group muscle.
Session 2 – 60 minutes Fartlec (Jog, run at pace, walk, jog repeat)
• Start with 10 minutes steady running, then 44 minutes of 1-min run (steady), 2-min at pace, 1-min walk recovery then repeat 10 times
• 6 minutes warm down jog
Session 3 – Bike to Run
• Following your weekend bike give yourself three-five minutes rest as you stow away the bike then go for a 5km or max 25-minute run at a steady pace (Zone 2) whichever is the shortest.
