The 2018 Fedhealth XTERRA Grabouw is around the corner. With six weeks to go, we share our XTERRA Ambassador Natia van Heerden’s training plan. Good luck!
Natia’s Tips:
Always take one day off completely per week.
Listen to your body! If you’re too tired to train, skip the session.
Try to get at least seven hours of sleep, that’s when your body rebuilds muscle.
Train on the bike with which you’ll race.
Know how to change a tyre, or check correct tyre pressure.
Have spare tubes.
Look at the course and route profile: hills, distance, elevation, etc.
Pack your wetsuit, always. The weather can be very unpredictable in the Western Cape!
Get your bike serviced at least a week before the race and make sure you do a ride or two to check the gears and brakes.
Plan your race nutrition.
Don’t buy new shoes before the race.
Swim in your tri-suit/two-piece to make sure it doesn’t chafe.
Pack anti-chafe, it saves lives.
Create a checklist before you start packing.
Stretch after every workout.
Run every second day to prevent injury.
Don’t increase your weekly running mileage too quickly, studies have shown a 10% increase per week will reduce your risk of getting injured.
Swim in the mornings, you are more likely to skip an afternoon swim compared to a bike or running session.
Mondays are good days to take off, it’s usually a busy day at work, kids have to go to school, groceries are needed. Don’t overcomplicate a Monday with a training session as well. Your body needs a day to rest and recover from the weekend’s training.
Two-week Programme Ending 28 January
Tuesday
AM 2km swim including 20 x 50m hard with 30 sec rest
PM run 40 min hilly route
Wednesday
1h30 MTB ride, including technical single track where possible
Thursday
AM 2km swim including 50 x 25m hard with 30 sec rest
PM bike strength work. 15 min warm up, 15 min cool down
Hill repeats, sitting in a big gear
2 x (4 min up, 4 min recovery)
This session is not about speed, but strength used to push big gears up a hill.
Friday run strength work
10 min warm-up very easy
10 x 30s hill repeats. Hard up, walk down
10 min cool down easy
Saturday Long Run
1hr to 1h15 at an easy pace on a trail or off-road
You should be able to hold a conversation
Sunday Long MTB Ride
2 to 3 hours of time in the saddle, easy ride
Two-week Programme Ending 11 February
Tuesday
AM 2,5km swim including 30 x 50m hard with 30 sec rest
PM run 50 min hilly route
Wednesday
1h45 MTB ride, including technical single track where possible
Thursday
AM 2,5km swim
Including 15 x 100m hard with 30 seconds rest
PM bike strength work. 15 min warm up, 15 min cool down
Hill repeats, sitting in a big gear
3 x (4 min up, 4 min recovery)
This session is not about speed, but strength used to push big gears up a hill.
Friday Run Strength Work
10 min warm-up very easy
2 x (10x 30s) hill repeats. Hard up, walk down
10 min cool down easy
Saturday Long Run
1h15 to 1h30 at an easy pace on a trail or off-road
You should be able to hold a conversation
Sunday Long MTB Ride
3-4 hours of time in the saddle, easy ride
Programme Ending 18 February
Tuesday
AM 2km swim including 20 x 50m hard with 30 sec rest
PM run 40 min hilly route
Wednesday
1h MTB ride, including technical single track where possible
Thursday
AM 1,5km swim
Including 20 x 25m hard with 30 sec rest
PM Bike strength work. 15 min warm up, 15 min cool down
Hill repeats, sitting in a big gear
2 min up, 4 min recovery
This session is not about speed, but strength used to push big gears up a hill.
Friday Run Strength Work
10 min warm-up very easy
10x 30s hill repeats. Hard up, walk down
5 min cool down easy
Saturday Long Run
1hr at an easy pace on a trail or off-road
You should be able to hold a conversation
Sunday Long MTB Ride
2 hours of time in the saddle, easy ride
Programme Ending 25 February – Race Day!
Tuesday
AM 1,5km easy
Wednesday
Easy 30 min run
Thursday
Easy 30 min bike ride on the XTERRA route
Friday REST DAY
Saturday RACE DAY! Or easy 20min run, 10min swim in dam
Sunday RACE DAY!
