2019-06-01_220_Triathlon

22 / /June 2019

1

Practise

swimmingin

a groupinopen

waterbefore

raceday,sitting

onsomeone

else’sfeetand

liftingyourhead

tosightevery

fivetoseven

strokes.

2

Onyour

longridein

training,insert

intervalsof

10minsatjust

aboveyourgoal

racepaceinthe

aeroposition,

followedby

5minsofriding

steady.Increase

theintervalby

5minseachweek

untilyou’re

comfortable

for 25mins.

3

Sixweeks

beforethe

race,startdoing

a 15minrunoff

thebikeata

steadypaceafter

yourweekly

longride.It will

helpyourlegs

returntofeeling

‘normal.’With

twoweeksto

go,extendthis

runtobetween

30-45mins.

4

Include

hillyruns

intrainingto

preparefor

Holkham.You’ll

usemoreknee

lift,andit will

acclimatiseyour

leg muscles.

TRAINING SESSIONS

ONESTEPBEYOND

Theswimis a singlelapofthelake

withinthegroundsofthestately

homeHolkhamHallinNorfolk,the

settingforthisevent.You’llstart

inthewaterandswimnorth

totheendofthelake,circle

a smallislandandthen

returntothesameplaceyou

started.If it’sa clearday,

thesunwillberisingrightin

youreyes,somirroredorshaded

goggleswillreallyhelp.

Transitionis infrontofthegrand

Georgianhouse,andwitha fieldof

over1,000athletes,it’simportant

toremembertocheckforlandmarks

tohelpyoufindyourbike.Checking

yourrackpositionrelativetothe

mainbuilding,countingwhichrow

you’rerackedin,andnotingany

bannersorflagsintheareacanreally

help you avoid wasting time here.

OUTLAW

HALF

HOLKHAM

Thebikecourseis bestdescribed

as‘classicBritishroadconditions’,

withsomereallygoodsmoothroad

sectionsmixedwithsomerougher

ones.Whiletherearenokillerhills,

thecourseis undulatinginplaces

throughbeautifulcountryside,and

exposedtothewindinothersnearer

thecoast.It willrewardthetriathlete

whois comfortabletimetriallingin

theaeroposition,especiallywhen

dealingwithanyheadwindsections.

Theruncourseis threeundulating

lapsaroundthegroundsofHolkham

Hall.Straightoutoftransition,you’ll

climbgraduallyfora kilometretothe

obelisk.Thisis a challengingrun,

witha mixofsurfaces– concrete,

gravelanda hard-packeddirtpath.

Theuphillscanreallysapyour

legsif you’reunprepared,

sobesuretoincludehilly,

steadyrunsintraining.

Fuellingandpacingwill

bethekeytoyourultimate

successoverthehalfOutlaw

distance.Practisetakinginthe

regionof 250 caloriesperhouronthe

bikeduringtraining,asa mixofgels,

energydrinksorsolidfoods.Onrace

day,replicatewhat’sbeensuccessful

intraining.Stoptakinganycalories

orliquid10minsbeforetheendof

thebikelegtoallowyourstomach

to settlefortherunleg.

Nextmonth:Aberfeldy Triathlon

on 18 August.

race

insider

CoachingpartnerfortheOutlaw

series,RobWilbyfromTeam

Oxygenaddict,shareshistips

for success at the Half Holkham

RACEINFO

TheOutlawHalf

Holkhamwilltake

placeon7 July

2019 atHolkham

Hall,Norfolk.

Thedistances

are1.9kmswim,

90kmbike,

21.1kmrun.Visit

outlawtriathlon.

comformore

information.