PREPARATIONS
Today is a preparation day for „Groupa Azoty Triathlon Radłów”at a distance of 1/4 Iron Man which includes swimming in open waters (950m), cycling (45km) and running (10,5km). This is my first (and perhaps only) triathlon competition this year. 2015 was supposed to be for me a year to prepare for trail running and all my trainings are oriented to this type of activity. Triathlon is a fantastic adventure and distraction from constant running trainings. For three years now I take part in triathlons (last year and two years ago in Beko Ełk Triathlon) and I like the sport more and more every time.
I decided to take part in this particular race due to a small distance from Cracow, where I live and work. Radłów is approx. 70 km from Cracow, so in the end I have to get up on sunday morning, go to a race place and in the afternoon I can be back home without much effort.
Preparations for the triathlon included two areas: training and nutrition.
1.TRAINING
I have to admit that training is not a model one. Due to the Achilles tendon strain, I had to adjust training plan to the rehabilitation plan. Unfortunately, I also didn’t put enough emphasis on swimming – luckily this stage (950m), is the shortest in all competitions. Most time is spent on the bike (for me it will be approx. 100-110 min). Running is the last discipline, and one is most tired during these 10 km – that is why I trained those two mostly.
On the bike I covered approx. 250 km, with the longest workout covering 33km. This part took me 10.5 hours. These were mostly 20 km-rides with an emphasis on maintaining constant pace, on the road, with uphills and downhills.
Running, I covered approx. 225km (18km in the longest workout) in 20 hours. Runs were mostly done on asphalt, partly in terain with small uphills. After a break associated with left leg injury, I had to restore the aerobic fitness, which is why 80% of the training took place in zones below the lactate threshold, and 20% consisted of continuous runs and intense interval trainings (500m interval fast, 1000m rest).
The swimming is not worth mentioning – a few workouts in the pool allowed me to recapture the technique of swimming and breathing while in open waters.
2.DIET
Until the last week my diet was as standard one – 5 meals a day, every 2,5-3h. One banana before the morning workout (not to run on an empty stomach). I did not need stronger meals, because most of the training took place in the 1st and 2nd training zone, not longer than approx. 45 minutes. My diet, because of the fact that I am a vegetarian, is rich in fruits and vegetables, lots of legumes and grains, as well as some dairy products. For the last month I supplemented any possible deficiencies with „OLIMP Vita-Min Multiple Sport ” – complex capsules with vitamins and micronutrients for athletes.
In the last week, the diet changed. For several years, before major competitions (eg. Marathons) I use carbo-loading diet.
Today is a relaxation day. To my sport bag I tossed things one by on for the last two days I will need during triathlon, so today I am almost sure that I have everything. What remains is to check and ensure adequate nutrition for the last time (I walk with a bottle of water in hand all the time to remember about proper hydration).