All about preparation for race

As the global sporting spotlight falls on Bahrain again next Wednesday, GulfWeekly has teamed up with one of the world’s top trainers to coach the island’s sports-lovers to prepare to take part.

If you have ever fancied trying a triathlon there will never be a better opportunity. Your community newspaper hopes to inspire you to put your best foot forward and have a go.

Don’t be scared … Andy Price will help you every step of the way!

Here’s your WEEK 21 – 7 days Days until IRONMAN 70.3 Middle East Championship Bahrain

* Training programme for the week starting Sunday to Saturday, December 5 So, the final week before the race … as I said in last week’s column, get your race preparation right and you will race easier and faster.

This week is all about race preparation. Training will continue but be scaled back. The intensity and distances will be reduced and you need to up your rest (go to sleep early) and eat the right food.

Don’t go into the race tired or having over trained – this is the culmination of the last 21 weeks training. Reassess your race aspirations and be realistic. For some it will just be to finish, for others you will have a time in mind.

Race Information

Registration for the race is from 9am-5pm on Thursday and 9am-4.30pm on Friday at Prince Khalifa Park. Race briefings are at 5pm on both Thursday and Friday again at Prince Khalifa Park and Bike check in is on Friday between 1pm-5pm.

There will be an opening ceremony at 6.30pm on Thursday and the closing ceremony and prize giving is on Saturday at 6.30pm.

On race day transition opens from 5.30am-6.45am. Make sure you get there in plenty of time. The pros will start at 7am and be chased down by the various teams and age group individuals from 7.10am. Last time I checked there were 55 teams entered.

For ease I will include a key to explain abbreviations each week:
• F/S – Freestyle or front crawl
• Alt – Alternative stroke. For most this should be backstroke, but for some breastroke
• PULL – F/S with a pull float between your legs
• KICK – F/S kick using a kick board
• R – Rest (normally in seconds)
• Z – Zones (1 – 4)
• RPM – Revs per Minute
• HRM – Heart Rate Monitor

* SESSION 1 – Pool
• Warm up
6 x 100m R90 easy as swim / kick / pull / swim / kick / pull
• Main set
10 x 100m Easy R90 (1-3 F/S, 4 Alt stroke, 5-8 F/S, 9 Alt Stroke and 10 F/S)
• Warm down
300m F/S every 3rd stroke Alt
Total – 1900m

* Session 2 – Pool
• Warm up
250m easy
• Main set
5 x 100m Race pace R120
10 x 50m Race pace R120
• Warm down
200m easy
Total - 1450m

* SESSION 1 – Indoors / Turbo Trainer
• Warm up – 15 minutes in Zone 1 / easy
• Main set
3 x 2 minutes Zone 3 / race pace in high gear (bigger resistance) R120
4 minutes easy in a low gear (little resistance) 3 x 90 seconds Zone 3 / race pace in high gear (bigger resistance)
4 minutes easy in a low gear 3 x 60 seconds Zone 3 / race pace in high gear (bigger resistance) R60
4 minutes easy in a low gear (little resistance) 3 x 30 seconds Zone 3 / race pace in high gear (bigger resistance) R30

• Warm down – 10 minutes in Zone 1 / easy

The weeks programme will change and be specific to the race:

• Sunday, Nov 29 See Swim Session 1
• Monday, Nov 30 Easy 10KM run
• Tuesday, Dec 1 See Swim Session 2
• Wednesday, Dec 2 See Turbo session 1
• Thursday, Dec 3 Swim Practice, 3pm-4.30pm, Prince Khalifa Park – 20km very easy bike ride / 40 min on Turbo easy Friday, Dec 4 Swim Practice, 9am-11am, Prince Khalifa Park – Followed by a 5km very easy run around the park

- Saturday, Dec 5 Race Day – GOOD LUCK!