TRAINING “FUEL” FOR THE DUEL

We have just over 2 months to go before the DUEL ULTRA half ironman triathlon at Midmar Dam. Listed below are some handy hints along with advice on training, telling you exactly what you should be doing, when, how and why, to make the DUEL ULTRA a success story in your life as a multisporter.

Training, what should I be doing right now?

We are heading into DEC, the start of the holiday season which often means more time to train. It may however also mean a change in your routine which may force a change in your daily training regime.

How you approach this all depends on what your ultimate goal is regards finish time for the 2km swim/15km canoe, 80km bike and 20km run?

Training Sessions and mileage per week during the first three weeks of DEC

Novice

4 swims                        averaging 7-8 km per week                       
4 bikes                            averaging 200km+ per week
4 runs’ per week           averaging 40km+ per week

Experienced Top Age Grouper

4 swims                        averaging 9-10 per week                       
4 bikes                           averaging 250km+ per week
5 runs                             averaging 60km+ per week

Elite Performer

5 swims                        averaging 12/13km+ per week           
5 bikes                           averaging 350km+ per week
6 runs                             averaging 70/80km+ per week

The Christmas week (last of the 4 week cycle) during December will be used as a period of active rest, giving the body a chance to relax and recover after 3 weeks of hard graft. The body needs this time to re-build to ensure that all the hard training does not go to waste. If you’re still too unfit at this stage to manage the above distances, do not worry, take off about 20% per week until you are able to maintain the above recommended distances.

All Athletes (Rest Week)

2 swims                        average 3/4km
3 bikes                           average 120km+
3 runs per week           average 24km+ per week

Training Sessions and mileage per week during the first 2 weeks of JAN

Novice

4 swims                        averaging 9 km per week                        (or paddle sessions)
4 bikes                           averaging 240km+ per week
4 run’ per week            averaging 50km+ per week

Experienced Top Age Grouper

4 swims                        averaging 10+ per week                        (or paddle sessions)
4 bikes                          averaging 260km+ per week
5 runs                            averaging 65km+ per week

Top placed Finisher/Elite

5 swims                        averaging 12km+ per week                        (or paddle sessions)
5 bikes                          averaging 320km+ per week
6 runs                            averaging 85km+ per week

Last Taper Week

The taper period for a good DUEL would normally start 2 weeks prior to the race. If you have had a good build up and are in good shape, then a 2 week period in which you reduce your daily mileage but increase the intensity of the sessions is an absolute must. If you started your training for the DUEL later than most, then 1 week would be adequate. It goes without saying, you will not get any fitter in the last 7 days prior to the race, so rest up and go into the race fresh with what you have.

All athletes (Taper Week):

2 short swims                    average 3km
2 short bikes                      average 80km
2 short runs                        average 20km

A full 2 days total rest on the THUR and FRI prior to race day is recommended, with a light training session on the SAT before you head into battle

Brick Session

This is the singular most important session that all groups should be doing at least 1 per week in the training weeks leading up to race day. The only difference between the groups would be the distances covered. Essentially the bike/run brick on the weekends, form the backbone of any success story at the DUEL.

Ideally you should try and ride and run, the race course at least once or twice prior to the event, that way there are no nasty surprises. If you live out the area, then try and find a venue and course that closely emulates the DUEL course.

It’s a tough cycle, so be ready for some hill climbing. You need to be strong on the bike so you can take advantage of the relatively flat and fast run course. If you legs are shot after the bike leg, chances of you running well are limited.

Brick session Recommended Distances:

Novice           
                       
70km bike/10km run (start the run within 5 minutes of getting off the bike)

Experienced Top Age Grouper

90km bike/15km run   (same as above)

Top placed Finisher/Elite

100km bike/20km run   (same as above)

Why the brick session?

You need to train the legs and muscles to adjust from cycling to running directly after. Everybody experiences the jelly wobbles where the legs do not want to work that well during the run after having finished your cycle ride. The only way to avoid this ugly scenario is to practice. The more you do it in training, the easier is gets during racing. Midmar is hot and it’s hilly, so the body needs to be up for the challenge of running 20km after taxing 80km bike ride. The only way to succeed is to make sure you do at least 3 to 4 brick sessions prior to race day, even if it means lesser distances, as long as you simulate racing by biking then running.

Tips:

• Make sure you can swim 2km’s straight without resting in the open water, without a wetsuit on. That way you are covered if it’s a non wetsuit swim come race day.
•  Ensure that all your equipment is up to scratch before race day. You do not want to put in endless hours of training only to find that your equipment fails and lets you down
• Nutrition during the race is most important. Your body is the engine and the only way it’s going to perform at its maximum, is by fuelling it adequately.
• Divide the race up into 3 separate events, the swim, the bike and then the run. That way, the race will go by much faster and you will keep you concentration levels needed throughout the event to perform at your optimum capabilities.
• Get your entry in now and do not wait for the last minute. That way, your mind is committed to the task at hand and training becomes a lot easier mentally speaking.