7 Months to Race Day: Sharpen Your Focus and Build Strength

Where Should You Be in Your Training?

By now, you should have built a solid endurance base and be progressing towards more race-specific training. Here’s what your training should look like at this point:

• Increase Your Training Volume – Slowly ramp up weekly mileage while maintaining a balance between intensity and recovery.
• Refine Your Swim Technique – Focus on efficiency, breathing patterns, and open-water skills if possible.
• Boost Your Cycling Power – Introduce hill training and interval sessions to develop leg strength and endurance.
• Improve Your Running Efficiency – Work on cadence, form, and pacing to prepare for running off the bike.
• Train in Race Conditions – Start practicing with the gear, nutrition, and hydration strategy you plan to use on race day.

Key Focus Areas for This Month

 

1. Strength & Injury Prevention

• Incorporate strength training twice a week, emphasizing core stability, leg strength, and flexibility.
• Prevent injuries by adding mobility work, stretching, and foam rolling to your routine.
• Listen to your body – address any aches or pains before they turn into bigger issues.

2. Mastering Brick Sessions

• By now, you should be introducing more brick workouts (bike-to-run transitions).
• Start with shorter runs off the bike and gradually increase duration.
• Focus on minimizing transition time and getting used to the feeling of running on fatigued legs.

3. Fine-Tuning Nutrition & Hydration

• Experiment with fueling strategies on longer workouts.
• Test different energy gels, bars, or electrolyte drinks to find what works best for your body.
• Stay well-hydrated daily to optimize performance and recovery.

4. Mental Preparation

• Stay motivated and engaged by setting monthly training goals.
• Visualize yourself crossing the finish line strong and confident.
• Keep a training journal to track progress and identify areas for improvement.

What’s Next? Looking Ahead to Month 6

In the coming weeks, intensity and specificity will increase. Expect more race-pace efforts, longer endurance sessions, and refining your pacing strategy.

Stay consistent, focused, and dedicated, and you’ll be in peak shape by the time race day arrives!

How’s your training going? Share your progress and let’s keep pushing forward!

#TrainHard #TriathlonLife #7MonthsToGo