ROAD RACING TO GET FASTER
by Coach Troy Jacobson
For the competitive triathlete who intends to race as well next season, late winter is a time to develop a running base and focus on skill development. It's also time to consider adding several 5K and 10K road races as part of your training schedule. Scheduling several late winter and early spring road races (February, March, April) can dramatically increase your running speed, enhance the ability to pace yourself and give you a head start on your competitors in the first part of the season.
The key to embarking on an effective pre-season road racing schedule is to prepare yourself properly in order to avoid injury and overtraining. After your aerobic base building period of lower intensity run training, start incorporating 'striders' or 'pick ups' into your regular runs one to three days a week. These efforts usually consist of 15 -- 30 second 'bursts' at about 90% of your maximum speed with short rest intervals of 30-60 seconds after each one, focusing on form and technique. Start with four repetitions interspersed within a regular 'aerobic' 40-60 min. run and then increase each week by one or two reps until you get to about 10 repetitions. This steady build up of 'speed' in your program activates your nervous system as well as the muscles and prepares you for the rigors of harder interval training and racing required as you approach your first triathlon in 2008.Then, use your weekend 5K or 10K road races as your weekly tempo workout. This is the time to start experimenting with your pacing and race strategy. PR's are not important at this stage of your program so don't worry about not being at your competitive best. Remember, the goal is to use your road racing season as a building block to your competitive triathlon season. With proper planning, implementation and execution of several road races this winter and spring, you'll be running better than ever in your next triathlon!
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