2019-06-01_220_Triathlon

June 2019 / / 85

TRAINING

BOOST YOUR PERFORMANCE - TODAY!

MAX EFFORT (RPE 9–10)

Redlining. Things are getting very difficult

at this level. You can barely breathe and are

struggling to speak. At the top end, it feels

almost impossible to keep going.

VIGOROUS (RPE 7–8)

The pain cave. Your activity is starting to

become uncomfortable. You’re short of

breath, but can speak a sentence. In short,

it’s getting tough: but you can carry on.

MODERATE (RPE 4–6)

Adding some load. Things are starting to

become more challenging. You’re having to

breathe harder, but not so much you can’t

hold a conversation.

EASY (RPE 1–3)

A ‘go all day’ effort. Light activity, which at

the lower end takes hardly any exertion and

towards number 3 is still easy enough that you

feel like you could maintain it indefinitely.

TRAINING

LEVELS

GUIDE

In all 220’s coaching advice,

our experts refer to four

levels of effort to tell you

how hard you should be

working. Based on the

standard ‘rate of perceived

exertion’ scale (RPE) the

levels are as follows...

P90 MIX UP

YOUR RUN &

BOOST FITNESS

TAKE YOUR

BIKING UP A

LEVEL P88

MATT BOTTRILL

is a multi-national cycling

champion-turned-tri coach.

P92 SMASH

YOUR RUN PB

Build strength and speed in your

running with this two-month plan

PROTEIN

POWER PUDDINGS P97

Four delicious desserts chock-full of natural

protein, ideal post-session or race

ASK THE DON &

READER Q&A P100

Tim Don on how to pace an

Ironman. Plus, expert advice

on which is better – fruit or veg;

breaststroke in IM; muscle aches;

early-morning run injuries; and

how to rehydrate effectively

P86 MASTER

OPEN WATER

IN 60MINS

RICHARD SMITH

is TRIbal Triathlon’s high

performance coach.

SCOTT FINDLAY
is a sport scientist and a tri
coach with the Hartree JETS.

IN ASSOCATIONWITH