Pre-race run-through sessions

pre-race run-through sessions

Experienced athletes often like to do a shakeout session a day or two pre-race, where they do a short, generally light session, which includes a small amount of training time within the session at close to race intensity for the event they are doing. Ideally, these sessions are bike à run workouts so you get to do both workouts, but again, are very short – think 30-45’ on the bike and 5-10’ running. If you are a newer athlete, though, a different version of this workout can be great. In that case, set up a swim-bike transition and bike-run transition area in your yard or at your car. Put on the gear you will swim with on race day, now execute a T1, ride 10’ moderately, execute a T2, run 5’, then walk 2-3’ to settle down, and repeat. You don’t have to use a wetsuit every time, but consider starting with one if you plan to race in it. This lets you practice T1 and T2 a few times pre-race, and keep familiar with the sports heading into race day. If you have a place to swim, rather than just “pretend”, an estimated 100-200 long swim can become the first part of the session.

Will Kirousis, MS, CSCS, CISSN
Tri-Hard | Director
USA Cycling Certified Coach

USA Triathlon Certified Coach
Certified Strength and Conditioning Specialist

Certified Sports Nutritionist

508.633.2708 | will@tri-hard.com | www.tri-hard.com | @willkirousis

Max Performance organizes multi-sport events throughout New England with an emphasis on organization, communication, energy, and enthusiasm!