In less than 4 weeks, the world series will start in Croatia. We are many members travelling there for this top event, Sprint and World Series.

Let’s use the last month to make everybody confident with the course, the logistic and the last trainings.

TRAINING

Personally I have been doing the same routines the last 2 years and it’s working quite well. Due to some injuries, I have to adapt a bit my preparation in 2019. But I would recommend the same lead up to the start line.

Race week: freshen up

All the gear should be set 2 days before the travel.

Rest as much as possible. Drink two bottles of Precision Hydration every day.

Include the 3 sessions below:

Swim in the pool a 2km session with 20x 50m (3 drills- 1 full gas)

Run 45min with 3x 3min at race pace and finish with 6x 50m surges / 50m walk

Open water swim in Hvar: recon the 1st swim in the harbour and do the exit a few times. Do a few surges with high cadence arms and legs.

2 weeks before the race:

All the gear should be under control.

Rest well and stretch / Foam roll. Drink one bottle of Precision Hydration every day.

Include the 3 sessions below:

Swim in the pool a 90min session with 5x 800m with race gear

Swim in the pool a 60min session with 10x 200m threshold

Run 90min with 2x 5km at 10km pace

3 weeks before the race:

Last heavy weekend:

Day1: Swim in the pool a mininum 5km session with big set in race gear

Day1 – after swim: Run 1h45 ish with 30-45min at 75% + 10km at race pace (1/2 mara) + warm down

Day2: Run 2h easy in forest

During the week, I would add:

Swim in the pool a 90min session with 10x 400m in race gear

Run 10x 1km at 5km pace

4 weeks before the race:

Heavy weekend:

Day1: Swim in the pool a mininum 6km session with big set in race gear

Day1 – after swim: Run 1h45 ish with 30-45min at 75% + 10km at race pace (1/2 mara) + warm down

Day2: Run 2h easy in forest

During the week, I would add:

Swim in the pool a 90min session with a 3km set in race gear

Run 4x 8min at 5km pace

LOGISTIC

Make sure you have all the transports and accommodation booked. If not, ask some others team members. Some are takin a speedboat from Split airport to Hvar and save some hours of transport.

Also make sure that you travel with your race gear in cabin.

Your gear should be ready for the event. Trail shoes are compulsory. Bring long sleeves and neoprene head band in case the water is still cold. Water soft bottles are necessary for this course. Precision Hydration provided many to the team. Ask of you didn’t get any.

COURSE DESCRIPTION

Watch Envol Coaching YouTube channel. Ask questions if you need more details.

1 Comment
  1. Susie Moonan 8 months ago

    Can’t wait!!

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