Training for the Dubrovnik Triathlon
Depending on your goal, you should carefully plan some training for the Dubrovnik Triathlon Race on 12th of October 2019. Here are some suggestions from our local experts.
TRAINING ADVICE BEFORE THE DUBROVNIK TRIATHLON 2019
If it is a Super Sprint, and you wish to try triathlon racing for the first time in your life, you will be fine with one session per day until the start of the race. Start with 20-30 minute jogs the first two three run sessions if you are a non-runner. Later, followed with 5 minute jog warm-up sets and then speed up a bit the main set of 2 x 5 min with a 1 min recovery between.
Finish with a 5 min easy jog. Swim the next day, swim an easy a 5 min warm up, start with 3×1 min speeding up, with 1 min rest between. As weeks pass, build up to 3×3 min. Finish with an easy cool down swim of 5 minutes. You can do this in a pool or open water. Remember Dubrovnik Triathlon is a harbour swim, so very calm waters to be expected. However, still open sea water without walls to push yourself off every 25 meters. Bike 12-15 km easy each session and every second bike in the week do 5 min warm up and 5×1 minute sprints, 5×1 min rest in between. Cool down easy spin 5 min.
Try twice or three times to BIKE 2 x 5 km hard like 85-90% of your max effort and rest 1 km between. Check your bike before the training each time. Cool down with an easy spin 5 min. Keep your cadence ideally around 90 RPM. Helmet on. Bike safely! These triathlon training sessions will have best effects if you do 3 training’s in 3 days. One day rest, and start again swim one day. Run the other and bike the third or mix it up as you wish!
For triathletes that want to crush a good time at the Dubrovnik Triathlon Sprint distance, interval training is one way to go, as well as hill repeats for the run and bike. We recommend good warm ups and easy cool downs.
Since our Sprint is a fast flat race, you will need to prepare your body for the speed that you want to endure! Olympic distance triathletes need to incorporate some longer endurance training in their weekly schedule. During the week they can go with a 15-20% extended Sprint Triathlon training programme. We recommend to add longer rides and longer runs on the weekends and take care of recovery after each training!
For all triathletes it is recommended to try at least 2 or 3 BRICK sessions where you do your bike work out followed immediately with a shorter run at a desired race pace. For example the Super Sprint 10 km bike , and run after 2 km at desired race pace. The Sprint go for 20 km bike with warm-up 5 km and then do 3×4 km hard 3×1 km easy followed by a 3-4 km race pace run. Olympic distance triathletes same as Sprint but the main set is 3×8 km. Finish the Olympic one with 5 km easy spin before heading out for a nice 6-7 km race pace run…
Eat healthy, and sleep regularly 8-9 hours is ideal. Remember to reduce the training’s down to even 50% 5-6 days before the race day. Day before the race, jog a little or swim a little, or do a bike spin on the race course. This is highly recommended and consider planning well ahead your travels! We warmly welcome you to the Dubrovnik Triathlon. We are ready, and you will be ready too with some of these training tips.
IGNITE YOUR INNER FIRE!