TRANSITION – AUST TRIATHLON MAG MARCH 2010
Australian Courtney Atkinson is the current and four times Australian Triathlon Champion, Noosa Triathlon Winner in 2008 and 2009, husband, father and self-confessed lover of caffeine.
In 2010 he will make an assault on the ITU World Championship Series, basing himself in France, at Aix-Les-Bains, which is the European base of the Australian Institute of Sport triathlon program.
His first major outing of 2010 will be the Mooloolaba World Cup, where he is the defending champion. Atkinson also holds a Bachelor of Commerce degree majoring in Marketing.
Here, Atkinson takes us through one of his favorite swim sessions…
1500m RACE PREPARATION Swim session:
- 600m Warm Up
- 6 x 50 – 25 Fast / 25 Easy
- Main Set (2km) 6 x 200 with 30-40sec Rest Interval + 8 x 100 with 14-20sec Rest Interval
- Warm Down
This is a swim session I complete on nearly a weekly basis in race season as a set to prepare me to swim close to the leaders in my ITU Olympic Distance racing.
The aim of the main set is to practice the specific pace you would like to complete 1500m at in a triathon race and still be able to bring it home faster with plenty in reserve to get on the bike and ride strong straight away.
The key is to pick the correct race pacing for the 200’s which still leaves you with enough up your sleeve to be able to speed up to slightly faster than race pace in the 100’s.
When I am swimming well and ready to race I will do the 200’s on 3 minutes average around 2.20’s and the 100’s on 90 seconds swimming 68secs and finish comfortably.
You should finish how you would want to feel when transitioning to the bike leg, not gasping for air.
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