Sea2Summit training tips
Weeks 1-2
Try these training sessions over the next two weeks as you continue to prepare for Westport Sea2Summit 2012.
Run
Tempo (Intermediate/Advanced): Run over a 10km route. Slow jog to warm-up for 2km. Run the next 3km at close to your projected race pace. Run the next 3km and aim to beat your time for the first 3km. Helps to improve oxygen delivery to muscles and preserve glycogen stores.
Recovery (all levels): Run or jog at a slow to moderate pace over a 6-8km course.
Bike
Anaerobic Threshold (Intermediate/Advanced): Use a heart-rate monitor. Warm up for 5-8km. Ride the next 5km at the fastest pace you can sustain. Ride back to the start at an easy pace. Repeat the 5km fast interval. Your anaerobic threshold (AT) is the average heart rate over both intervals. AT refers to the point at which acid accumulates in your muscles faster than your body can remove it. One you reach this level you will slow down. Knowing your AT will allow you to train to increase this threshold, making you a faster, stronger rider.
Endurance (all levels): Warm-up for ten minutes. Next, establish your cadence by counting the number of rotations of your right foot in one minute. Continue to ride for 60-90 minutes at this cadence. Cool down for the last five minutes at an easy pace.
Westport Sea2Summit adventure race takes place on Saturday, November 3. To find out more about the event, which includes two different-length courses (each with three categories), visit www.westportsea2summit.ie or the Sea-2-Summit page on Facebook. Watch out for fortnightly training tips on the Living pages of The Mayo News.
