- Hydration / dehydration status-urine color – dark color means I am dehydrated and need to start drinking fluids
- hours of sleep night before – less than your usual, and you can not expect much
- heavy training load the day before – you can not expect to perform at best the next day, so go light
- About to enter a hot climate ? – necessary precautions pre-hydration, select time of day to ensure the lowest possible temp/ humidity.
- About to enter a cold climate ? – necessary precautions – start gradually ensure you warm up well before the main segment of your training- avoid jerky & super maximal movements till you get a proper warm-up
- nutritional status pre- workout – are you well –fed and with digested food –this is a green light to start
- Are you starting the session in a fasted state? Do not expect high performance and very long duration in this session.
- If starting in a fasted state the intensity of the session has an inverse relationship with performance.
- check morning HR (aka resting HR) – if elevated, proceed with caution and there is a possibility you are about to get ill.
- The training phase you are undergoing dictates the character of the session.
- ID phase : competition/ build/ maintenance/ regeneration, then select a different strategy to follow- treat each session differently.
- all of the above play a crucial role as to your session outcome
If this is a long session it is a good idea, if short & spicy , maybe of little significance since pace dictates the outcome. In a training session most of the times there is a linear correlation with speed & HR.
Ideally skip and continue as plan dictates? However in early training phases of the year you could squeeze it in even in lesser form.
No restart with less volume and less intensity and respect the impact sickness had on you. Gradually build-up.
Ideally if symptoms are severe skip the session. If symptoms persist for many days see your doctor.
You can log in to your account and see the active plan that you have purchased, download it once more and it is valid for as long as the duration of the plan you purchased. If you purchased the 12 week plan you can return to your account and view it again and again.
After finishing it’s duration according to your ability, you can select to try this once more to ensure Mastering of the sequence and fitness. Then you shall decide to move upwards. If not completed as suggested then retry until you make sure it becomes easy.
The match between your ability / experience /fitness should be reflected with the plan you purchased. If you did not match this at the initial steps, then you need to get the next level up.
Try to reduce by 10-15% of all raining volumes that the plan prescribes. This is one approach. Another could be that you will attempt to try what the plan says and you will adapt to this load.
A good idea will be to add one session per week as a copy of the ones prescribed in the plan. Another option would be to proceed to the next level of training as described in the plans available.
A good idea will be to add one session per week as a copy of the ones prescribed in the plan – not the long session though. Another option would be to proceed to the next level of training as described in the plans available.
A good idea will be to add one session per week as a copy of the ones prescribed in the plan – not the long session though. Another option would be to proceed to the next level of training as described in the plans available.
No you need to account for the whole new collective training/ week, and reduce your gym training hours.
If your goal will be to improve in triathlon you need to make the hours spend in this training a priority, other activities need to be reduced, understand the quality of triathlon training.
If you completed all the weeks prescribed and performed well on the task, then you can move to the next level of intensity/ experience.
It would be advisable to gain max experience in the Sprint tri and do well on that and the next period / year try to upgrade.
Yes if very fatigued do skip one, and if still tired reduce the volume by 20-30%.
This is the observation of the “cardiovascular drift” a gradual dehydration and manifestation of greater cardiac pumping to compensate for the stability in pace. It can not go on for ever, and sooner or later you will reach exhaustion and need to walk or slow down severely.
It is not an absolute prerequisite but it will definitely help you, and you will be starting with better foundation and solid back, think of it as preventive work.
Try to follow the steps and months /years in each distance, master each one and then progress to the next one. Ideally try the Ironman distance in a later on stage in life , not when you are 21. Get very confident in covering the km suggested in each distance.
The difference between Basic Personal Coaching & Premium is the level of work involved on behalf of the coach towards the athlete, the amount of input and interaction between the two and the volume of services delivered.
Learn the technique in swimming as a first step, take swimming instruction seriously. Learn to work with the water. Do not fight it.