Week 5-8 - Race Specific


After you have built the foundation, it’s time to get the body ready for the intensity needed in races. You will see here sessions that mimic race conditions. Make sure you allow proper recovery between intervals and limit length to 20 minutes for run, 30 minutes for the bike and no more than race distance for swim LT sets.


Volume: Low/Medium


(8-12 hours/week of total training) Race Specific - Sample Week:


Swim


M O N


T U E


W E D


T H U


F R I


Lactate tolerance


S A T


S U N


set: main set (50s or 100s) up to 1,500 yards; Total up to 3,000 yards


Long endurance: low intensity 2-­‐3 hours


Run off the bike: 20-­‐30 min of


30/30s, fast/easy Note: It is recommended to create a progression from Week 5 to 8


Endurance: low intensity and short


rest intervals (main set 1,500 yards) 2,000-­‐3,000y


45-­‐60 min. Recovery swim 1,000-­‐1,500 yards


Swim strength with short sets (i.e. 50s) up to 2,000 yards


Time trial: on trainer or road do 20-­‐30 min. of race effort (short) intervals at race cadence


Long endurance run (45-­‐60mins.); low intensity


2x10 reps with heavy weight to develop pure


strength and create anabolic effect on the body


including 20-­‐30


min. of race effort intervals (short)


W E D


T H U


F R I


S A T


S U N


Lactate tolerance set: main set (150s


or 200s) up to 1,500 yards; Total up to 3,000 yards


Long endurance: low intensity 2-­‐3 hours


Run off the bike: 20-­‐30 min. of 30/30s; fast/easy


Note: It is recommended to create a progression from Week 9 to 12


To learn more about inverse periodization for triathletes, contact Sergio at sergio@sbxtraining.com or go to Sergio Borges X Training at www.sbxtraining.com


Sergio Borges is known for thinking outside of the box when it comes to triathlon training. His method has helped athletes become Ironman champions, finish in the top three in 70.3 races and on many age- group podiums around the world. Sergio coaches athletes of all ages and abilities with a fundamental belief in the need for an individualized and realistic training plan.


Bike Strength: on trainer or spin


bike do 60 min. total workout with 20 min. of low cadence work on heavy resistance; Move straight to the run


Run off the bike: 15-­‐20 min. of


race-­‐specific effort


2x10 reps with heavy weight to develop pure


strength and create anabolic effect on the body


M O N


T U E


Endurance: low intensity and short rest intervals (main set of 1,500 yards) 2,000-­‐3,000 yards


45-­‐60 min.


Recovery swim 1,000-­‐1,500 yards


Swim strength with short sets (i.e. 50s) up to 2,000 yards


Time trial: on trainer or road do 20-­‐30 min. of race effort (long) intervals at race cadence


Long endurance run (60-­‐70min.); low intensity


2x10 reps with heavy weight


(NO SESSION on taper week)


including 20-­‐30


min. of race effort intervals (long)


Run Weights/Other Swim


Week 9-12 - Time to Race! Now that your athlete is familiar with the intensity of the race, the


repetition (sessions) will not only promote biomechanical improvement but increase mental strength. The last week of this block should include a short taper or three days to keep the athlete sharp and not sluggish.


Volume: Medium


(10 to 18 hours/week of total training) Time to Race Sample Week:


Bike Strength: on trainer or spin


bike do 60 min. total workout with 20 min. of low cadence work on heavy resistance; Move straight to the run


Run


Running off the bike: 20-­‐25 min. start at 80 percent finishing at 90 percent effort


2x10 reps with heavy weight to develop pure


strength and create anabolic effect on the body


Weights/Other


page 10 | PERFORMANCECOACHING


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