The Gold is looming ever closer and by now the bulk of your training should have already been done.
The last month isn’t the time to cram in as many sessions as you can in an attempt to get “even fitter.” If that is your plan then be aware of the increased risk of injury and/or illness hitting you at a stage where you will not have time to recover and be race ready. This last month of training is the time to consolidate all your previous training and start to think about the race as a whole rather than individual legs.
Below is a general guide to the last four weeks of training:
- The first 2-weeks (of this last 4-week phase) your training volume should remain relatively stable or decrease slightly.
- Training volume will decrease exponentially over the last 10-14 days leading into the race.
- The intensity of training should remain high throughout the final 4-week block however it is essential that you follow up any high intensity training with periods of rest or active recovery.
- Your rest periods during or within training sessions should also increase in the last 14 days but especially within the last eight days.
- It is important that you trial your PFD and any race nutrition (water, food, gels, etc) during high intensity training. Doing a 10km easy ski paddle in a PFD is markedly different to sprinting with one on and you should know how it will sit on you and where any potential problems may occur when you are at race speeds. Same goes for the foods and drinks you will use during the race.
- The following is not agreed on by all coaches but it is my advice to not have any full days of rest within the last 3-days leading into a race like the Gold. Even a light 20 min swim is enough to keep your body ticking over. Conversely, I have heard of people wanting to do a 5 – 10km run the day before the race so they know they are ready for the final run leg . . . DON’T! If you are not ready by the day before then squeezing in one last long run or paddle or one last full swim session will not make you race ready.