How To PR When You Are In Worse Shape

This is my secret, Race a distance you have never raced before. In my case I will be racing in an Olympic Distance Triathlon on August 19th. I have spent the last couple of weeks on general conditioning in preparation for execution of Gale Bernhardt’s Olympic Tri in 6 Weeks Plan from her book “Training Plans for Multisport Athletes”. This plan lines up perfectly with my goals. It is intended for someone looking at 3-4 hours to complete the 1500m swim, 24.8 mile bike and 6.2 mile run. I have a primary goal of 3:30 based on a 40 minute swim, 1:40 bike and a 1:10 run. This is basically doubling my sprint time on the same course, plus a little fudge factor. If things go well, I may be able to make a run at 3 hours. That would require me to hit everything out of the park. That would be a 30 minute swim, 1:20 bike and a 1:10 run. If you haven’t noticed, hitting it out of the park on the run is the same as my rough guess. This is because I just can’t seem to make improvements in my run fitness.

I will be modifying the plan a little. I will be running Monday, Wednesday and Friday. Monday will be the easy run, Wednesday will be the Speed work day, and Friday will be the long run. I will swim on Tuesday and Thursday. I will do my long bike ride on Saturdays and I will try to squeeze in a midweek ride either Wednesday or Thursday after work. This will make Sunday my rest day.