Speed Training

The racing season is coming up quickly (of course MUDS). Hopefully you are well under way with building your aerobic base. Many of you have started into speed work in the last week or two. This will be the time when you fine-tune the fitness gained in your aerobic training. Speed work has three variables: when to start, volume in each session and frequency of workouts. Let's look at each of these in a way that will help you maximize the benefits you gain from this high-end work.

Starting point

A well-timed speed block will allow enough time for you to work your fast-twitch muscles and the associated energy systems. The starting point of interval work can be determined by two things: the date of your first race and your age.

A well-designed base period enables you to take good nutrition, speed work, rest, and positive thoughts and transform them into your best race possible. The choice is yours. You can either try to race with an engine the size of a lawnmower or you can build your engine up with a good base so that you are racing with a huge-turbo charged jet engine.

So figure out how many weeks of speed you can absorb and count back from your first goal race. This will give you the start date for interval work.

If you are not sure, try this test. First make sure you have a good idea of your aerobic pace at your maximum aerobic heart rate. Now go out and do between 15-20 minutes of fast running either in the form of interval work (such as 3 x 1000 on the track or 1 x 5 minutes, 2 x 3 minutes, 3 x 1 minute fartlek). Now monitor your body for the next few days. If your aerobic pace gets quicker from this workout, you will probably benefit from doing speedwork. If you get slower or get sick, your body is not in the shape to handle speed work at this time and you may benefit from doing a couple more weeks of base work.

Volume in a speed session

Now, for the second part of the speed equation: How much is going to be enough but not too much? In a nutshell, each speed-work session should have about 15-25 minutes of high-end work. The duration of each interval is not as important as the overall time you do high-heart-rate work. So you could do 8 x 400 on the track or a 10-mile time trial on the bike. Just try to do it at as high a heart rate as you can sustain and build on throughout the entire speed session. Doing 30-45 minutes of actual interval work will force you to perform at a lower speed than if you do 15-25 minutes. This will result in a diminished anaerobic and muscular benefit and will increase your risk of injury. Instead, save longer high-end efforts for the races.

Note however, that doing only five to 10 minutes of work intervals is not enough time for the body to adapt to the rigours of speed work.

Frequency

A general rule is to hold the number of days of speed work in your program to two a week. Thus, if you do one speed session in each sport in a week, you will need to double up on one of the two speed-work days. The most common way to do this is to do bike speed on one day and then run and swim speed sessions on another (if you're training for triathlon). However, feel free to mix this up occasionally.

An anaerobic speed session takes two to three days to recover from. This is why you want to have a maximum of two days per week where you are doing anaerobic work -- more than this can cause your aerobic base to be sapped away -- and you risk injury and burn out.

Workout pacing

Consider the goal of speed sessions. In essence, you want to improve your race pace and increase the amount of time that your body is able to maintain a certain level of effort. Thus, at least some of your speed sessions should include work intervals at faster than race pace.

Another adaptation that occurs when you do speed work is your body releases hormones that build new muscle tissue; however, too many weeks in a row of speed and your body will start to waste away. So keep an eye on your aerobic pace. If you see that your aerobic pace is slowing significantly (over 20 seconds per mile) this is a sign that you are at the point where it would be better to cut out speed work for a couple of weeks and do just aerobic training.

When you begin a speed session, consider the following approach. Start your first interval at a pace that will get your heart rate up to or just slightly over your maximum aerobic heart rate. On each interval after that, progress your heart rate up so that by the last repeat you are going at maximum speed and at the highest heart rate of the set. Also be sure that you descend the set, with your first interval the slowest and your last the fastest. However, if you approach the end of the set and start to lose good running form, then slow it down just a notch -- you are at the fastest pace you can go and still absorb the benefit of the workout.

As you descend speed and effort throughout a speed set, also descend the rest. Begin with a rest interval that is 50 percent of the "on" part. For example, if you run the first of a set of 400s in 90 seconds, your rest should consist of a 45-second slow jog, or, alternatively, half the distance of the work interval -- in this case, 200 meters. As you progress through the set, decrease the rest by five seconds each after each interval. This teaches you to recover at a high heart rate. As you get closer to your race, do the opposite: increase your rest throughout the set. This will help you build the high-end speed and allow you to do the anaerobic work without totally taxing your body.

Duathlon Intensive Training Camp

Next two weeks, I will attend Duathlon Intensive Training Camp. It will be part of my preparation for Malakoff University Duathlon Series 2009 in this coming July and August. Plus my body my resist a brutal training plan but still achievable for my physical attribute.

In this training camp, each individual will stressed about brick training, pacing and training at aerobic threshold capacity. Another sport science aspect involved such as biomechanical of riding (position on bike), optimum running technique, importance of recovery (MUDS will be held on three consecutive weeks), and nutrition for training, recovery and pre race.

MUDS will be a very fast race for me to adapt. While myself was good in endurance and ultra endurance. I need to 'recruit' more my white fiber twitch muscle to resist faster and high intensity workout. The race around maximum 4km of run, maximum of 14km bike and can finish below 60 minutes. No more gels during race, only water at the right amount can save your stomach.

For myself, I was looking forward to going through this training camp. My body fell good after Multi Sport Training Camp on May. So I will write again to update my training camp!

Multi Sport Training Camp Report 2

Well done! I was so delighted with my come back into my fitness zone after copleted my Multi Sport Training Camp. After two weeks of sytematic training, workout all day and some classes, I feel more than ready to going through my race season this year.

Last week during this camp, the training more focusing on speed and tempo workout. On Monday running at full effort and Tuesday managed to coplete 10km at race pace, but must stayed together as a group. On wednesday did brick training: cycling for one hour at 80% and run for 5 km at race speed. It was tough for certain camp members.

Then, complete rest on Friday for preparing ourself to racing on JB City Eco Challenge on Sunday. On Saturday cycling LSD happened at noon, and rode at 60-65%. Then in the evening we attend a race briefing and carbo dinner. So Sunday came, then everybody must shows their best in this race. Finally my team completed the race at 2hour and 5min, only got 8th paced for Men's Elite category.

Finally, Multi Sport Training Camp was a great effort to make it happend. As my self, I delighted to feel my body can resist all the training planned and I am now in 'My Zone'. Hopefully, next season the organizer can enlarge the number of participants and more input to give for reaching an objective : To educate an athlete about the importance of sports science knowledge in multi sport racing.

Multi Sport Training Camp Report 1

From today I am starting to write a report or something regarding to this season Multi Sport Training Camp.
This camp as usually being held in Johor Bahru since last year. This two weeks camp organized for preparing a fitness and performance for JB City Eco Challenge this 31st May.

I was surprised when the first day of camp, the menu was kayaking at Johor Straits on Sunday. Started at 8:00am, I, Jiha, Dale, Azhar, Ali and his friend, a Japanese women, Hiroko and one guy from Singapore started to paddling about 3-4 km from Lido Beach to the turning point at the floating fisherman house ('kelong' in Malay) and back to Lido Beach. We escorted and instructed by the guys from Persatuan Kenu Negeri Johor. After finished kayaking session we continued with running from Lido Beach to Tasik Merdeka and back. It was around 8 km of run.

Next highlighted training session was night cycling. We were need to cycling around 2 hours for this session. The intensity was from moderate to a couple of sprinting. It was joyful and no pressure at all.

On Wednesday, once more night cycling session. The tempo training nearly sucked my glucose in my blood and burned my heart to pump at maximum aerobic threshold. It was good to do this routine in time trial position. After the session, we have a big dinner at 11 pm..then, zzz

On Friday afternoon, we instructed to do a cycling outing. Begun at 5:30 pm and last at 12 pm. We also freely can decide where to have a dinner that night or evening. When the night comes, we need to did a routine same as Tuesday night workout before. A couple of sprinting inserted in the training course to build a white fibre muscle in my legs! Finally need to cycle very slow back to the camp. Feel very tired and my muscle started to felt light sores..

Early Saturday morning, we need to mountain biking on the single track. It was a very tough course designed. Most of the route, we need to push and lift our MTB. Then cycle back slowly to the camp.

On Sunday morning, once again kayak session at Pantai Lido. This day we instructed to paddling effectively and did a few sets of 3km route. That was mean we paddled around 6-9km in the calm water of Straits of Johor. I and my buddy (my brother), Moose took an opportunity to snap a picture during paddling workout, it was fun!

Meanwhile in the class session, everybody attended a Periodization Principal, Base Training Concept, Nutrition and also an assignment was to plan a 12 weeks training program, tailored by ourselves for ourselves!

Racing for Two Consecutives Weekend

Starting next weekend, 31st May, I will racing 2 major races. There are JB City Eco Challenge on 31st May and Xterra Triathlon on 6th June in Kuantan.

As preparation, I'm now in two weeks training camp in Johor Bahru. Towards my effort to gaining back my fitness and also my speed.

After long 'merajuk' time after last year Malaysian Powerman in Nov 2008, I didn't resumes my training until last April. I only managed to did 3-4 hours of training perweek! It's horrible! Compared when I on my way to be at top shape, I can did 20 hours of training perweek.

In training camp, I attempted to did trail running and road running, mountain biking and also kayaking. It was remaining me back when I was 10 years old, I always follow my father running in palm plantation near our home. Mountain biking on trail when I was 13-15 years old, and kayaking when I was 17-21, until I was a kayak instructor in UTM.

So racing in JB City Eco-Challenge will be nice and good for me to jump start my desire to racing this season. Plus my first attempt to completed an augural off road triathlon in Southeast Asia in Xterra Triathlon in Kuantan. Hope I can be in good shape in this training camp for this two races. See you!

MAY-JUNE Event

After completing academic semester for session 2008-2009, it is time for having long semester break..it is nearly 2 months without any academic matters. Below is the event that will be held within this 2 months.

May Event
2 May : SAS Eco-Challenge (Trail Run), Tasik Bera, Pahang
3 May : Road Marshall Course (Big Bike)
7-10 May : "Outdoor Recreation Level 1 Course", Johor
9 May : SAS Eco-Challenge (Trail Run), Pulau Tioman, Pahang
9-10 May : Escorting "Jom Kayuh!" Cycling Expedition, Johor Bahru-Melaka
16 May : Climbathon Gunung Tampin, Negeri Sembilan
17 May : New Balance Pacesetter 15km
18-29 May: Multi Sports Training Camp
21-24 May: Scuba Course, Pulau Pemanggil, Johor
30 May : Sundown Ultra Marathon, Singapore
31 May : JB City Eco-Challenge, Johor Bahru


June Event

7 June : Malakoff Run 26km
7 June : XTerra-Triathlon, Kuantan
15-28 June : Duathlon Intensive Training Camp
27 June: Climbathon Gunung Angsi, Negeri Sembilan
28 June: Standard Chartered KL Marathon
*will update more vent in June

So, myself only focusing on grueling 2 weekends that will consist JB City Eco-Challenge, Johor Bahru on 31 May, and the next weekend is X-Terra Triathlon in Kuantan on 7 June. This two event I was aroused to participate. Perhaps my fitness level will increasing day by day towards this events.

Furthermore, I was excited to do adventure based activities/races. Because in JB City Eco-Challenge they include kayaking and mountain biking in that races. Also X-Terra Triathlon is the first X-Terra event will be held in South East Asia. An off road riding and trail running that I will confirm test participants fitness and skills at an optimum effort and level.

New Diet, Have to Experiment

Since when I was moved to KL from my lovely hometown in JB, I tried to have western meal for lunch, almost everyday..

The reason is, to improve my cooking skills, especially in serving western meal, which in my concern is easier and fast to be prepared.Second reason is to shave my daily meal budget..
So what I do is just bought frozen products such as burger meat, ground beef, chickens, salads, mayo's, cheese, potatoes (wedges), dried pasta, mushroom soup, pasta sauce, spice (oregano, basil, blackpepper, etc), bla-bla-bla..Then I spend my time almost everyday to cook my lunch..simple meal like a beef burger, bouble cheese burger, pasta, mashed potatoes, etc I can make it easily..

After 3 weeks, did it, I found my weight still same, I can cooked better, and started to love cooking as my hobbies..

Besides, my fitness still in development phase, didn't train on consecutive days..but what I did with my housemate were done sprint triathlon on Sunday morning..it was hard for me who are still struggling during swimming leg..hope I can improve a lot my swimming, futhermore my apartment had swimming pool to training

New Hope

Powerman Malaysia will be held in 4 weeks time from now..

Thats mean all the training always meet their peaking, and last week is for tapering..
With training time per week reached 20 hours, I believe this amount of training not so good enough to beat stronger competitor in that race..

But this year I need to show my top performance again since 2004 & 2005..what a shame on me who was failed to maintain my top condition during 2006-2007 season..*that time was a critical period in my life-to complete my studies and start my career..

My training regime were in their top performance, I also can coupe with their drastical progression..this October, we will more aggresive and "gila"..

So three weeks to hold 20 hours training time perweek..it's achieveable..

"Hit the 'wall' during the training , before your head hitting the wall after the race"