The Alpe d’Huez Triathlon is just three months away (slightly more). So now’s the time to take a look at the specific 12-week training plan prepared by our official partner iDO Sport App. During this period, priority will be given to adapting to the particularities of the race. But in concrete terms, how is the plan structured around this objective?
Initial tests
Simple, quick tests are scheduled at the start of the programme to calibrate the intensities of the sessions in the plan with just one click. These assessments enable the training parameters to be adjusted according to the physiological capacities and specific objectives of each triathlete. Thanks to these tests, each triathlete can optimise his or her performance and minimise the risk of injury.
Specific training sessions
The specific intensity sessions are designed to develop the cardiovascular system at the ideal pace for the competition. These sessions are designed to enable triathletes to train at the ideal pace they wish to maintain during the race, helping them to develop their endurance and improve their ability to maintain a steady pace over the entire distance.
Transition bike / run
The programme includes specific cycling-running sessions to prepare the triathlete for the unique challenge of the Alpe d’Huez Triathlon. These sessions help to develop the transition between cycling and running, working on the muscle fatigue specific to each discipline and improving the fluidity of the transitions.
High, medium and low intensity
The training plan is carefully balanced between high-, medium- and low-intensity sessions, ensuring an optimum training load to prepare the athlete for the volume required before D-day. This balance makes it possible to work on different physiological aspects while avoiding overtraining and encouraging recovery.
Some recovery
Strategically integrated rest periods in the training plan allow the body to recover and adapt to the stimuli of training. These rest periods are essential for maximising the benefits of training, preventing injury and maintaining motivation over the long term.
Volume Vs intensity
The volume and intensity of the sessions are adjusted to target the specific muscular qualities needed to take on the legend. By working on technical aspects, endurance and power, the training programme prepares the triathlete for the unique requirements of the Alpe d’Huez Triathlon course.
Swim technique and climbing rides
The training plan includes technical and specific exercises for swimming, as well as sessions dedicated to training for cycling uphill. These exercises are designed to improve technique and efficiency, while strengthening the muscles needed to adapt to the different conditions of the race.
Final sharpening
During the fine-tuning phase, the emphasis is on reducing accumulated fatigue, while maintaining and refining fitness and performance levels. This period allows you to reach your peak form on the day of the competition.
