In the last few weeks I had to skip one or the other unit due to various ailments. True to the principle, it is better to lose a day or two of training than a week or two. I have become relatively sensible in that regard.
Especially for a long-term build-up of form of several years, it is immensely important to carry out regular training without having to take long breaks from injuries. Injuries in triathletes are usually not of an acute nature, but often arise as a result of overload. I used to exercise until I fell off my chair and was in bed with a fever. If you train, either too much or too hard, or sometimes both, without regular rest periods, you will inevitably become overburdened.
For me, it is always important to keep a balance between the scope and quality (intensity) of the training. Both together do not go well for long. When I started triathlon, it was extremely important for me to train a LOT. After a few years it has now become clear to me that the quality of the training is just as important. For me, this includes units at the planned competition pace, interval units, technical units, etc ...
Due to the sometimes “compulsory breaks” in the last few weeks from my Hawaiian preparation, I have tried to make the fewer units “of high quality” and to approach each unit relatively rested. In my opinion, I was able to maintain or even improve my performance level with a few training hours per week without having to train for 25 hours per week. This type of training is particularly important when preparing for a competition in order to get the body used to the coming loads.
My experience for a successful preparation for a long distance has slowly crystallized for me.
The framework represents a healthy basic basis (quantity) below the aerobic threshold (for me 135-155 pulse) for several months.
1-2 month: a lot of technique training, preferably shorter but more frequent units to enable a smooth start without the risk of overloading (e.g. 5 × 30 minutes of running than 2 × 2 hours)
2-4 months: steadily increasing the length of the units, but still
stay below the aerobic threshold. In the end, 5 hours of cycling and 2 hours of running should be the longest units.
4-5 months: when the basis is there, I increase the intensity (quality) of the training. The units in the individual disciplines should now always be carried out close to the competition pace.
As an example, I'll take my running training: In preparation, I run around 5: 00-4: 40 / km. Now I run almost exclusively in the 4:30 range or below. This cut corresponds to my planned race pace, ie I run it just below the aerobic threshold in my 2 hour runs and also in my other shorter runs (the shorter the run, the faster). What would have made me totally exhausted within half a week months before is now no problem at all. If the basics are right, you can easily train for a month or two without necessarily having to do basic units again. In this “intensity phase” you can let the shape “explode” within a very short time.
But then the climax must soon come in the form of the competition, otherwise you can also train yourself in the basement. It is better to lay the base a month longer than to stay too long in the intensity phase. The risk of overloading is too great!
With such a bomb base, topped with 5-6 weeks of intensive training, "the hut" burns in the competition!
For me now, with a view to the race in Hawaii, I hope that my foundation has held up to this point and that I don't run out of breath after 4-5 hours
skin in !!
krelli