In 3 months’ time, it will be the big day. The start of the Alpe d’Huez Triathlon, where you hope to achieve your goal: a performance, a place, or simply pure pleasure. Whatever your level, these last 12 weeks of training are crucial. We tell you why with Charlotte Morel and Fred Belaubre, MyTRIBE coaches on the iDO Sport app, official partner of the Alpe d’Huez Triathlon.
After a studious winter, during which you worked on the fundamentals of endurance, strength and technique (low-intensity running and cycling, improving swimming technique, weight training, general physical preparation), it’s time for specific preparation! Now that you’ve got the basics, it’s time to develop the qualities that are more specific to triathlon.
Intensity, sequences and mountain
Charlotte Morel and Fred Belaubre, both winners of the Alpe d’Huez Triathlon and coaches with My TRIBE Coaching, give details of the objectives to be achieved in the 12 weeks leading up to a race: “The physical qualities directly linked to performance will be worked on, i.e. :
- develop and memorise paces specific to running,
- integrate long outings on the bike and run, especially for the L format,
- work on cycling and running sequences,
- introduce training specific to the mountain event, with strengthening work on the bike and hill climbs on the run.”
In other words, it will be a question of improving strength endurance and carrying out sessions at the target pace for the competition, while maintaining the technical abilities, endurance and strength acquired during the winter. The aim is twofold: not only to get your body used to the demands and intensities you’ll encounter on race day, but also to arrive at the start in the best possible shape. “We’re going to memorise the specific paces of the race at a biomechanical, physiological and mental level,” adds Charlotte Morel.
Fine-tuning and pre-competition
One or two weeks before the race, we enter the so-called fine-tuning period, which is designed to fine-tune the final adjustments. This special period consists of gradually reducing the volume and frequency of training, while maintaining sessions at race pace. This eliminates the fatigue generated during the previous weeks. It’s essential to stick to this essential phase of preparation, as it ensures that you arrive at the start of the race in a physically and mentally fresh state, which is crucial to success.
Finally, a week before D-day, the volume of training decreases significantly. The aim is to “juice up”! The sessions are shorter, but allow you to build up your intensity without getting tired. Nutrition plays a key role in the few days leading up to the event.
iDO Sport 3-month specific training plan
An official partner of the Alpe d’Huez Triathlon for several years now, the iDO Sport app and the My Tribe Coaching team of coaches offer training programmes for the 12 weeks leading up to the Duathlon, the M format and the L format. Progression, alternating development and recovery, reverse planning, pre-competitive sharpening, technical exercises, sequences, interval training… Everything is done to prepare as well as possible for the Alpe d’Huez Triathlon under the guidance of certified coaches.
There are two advantages to follow a training plan for the specific preparation phase:
- to benefit from the expertise of coaches who are specialised in triathlons and know the particular nature of the Alpe d’Huez Triathlon, with its mountainous terrain;
- free yourself from the mental burden of sports planning and gain in confidence with the certainty of turning up in top form on D-day.
