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Boost week

The last of event of the triathlon race - running.

The event of the year (”Järnmannen”) is just 32 days away. Marcus has been training for this specific day for a long, long time. But this week is a bit special compared to a normal one. He will be training all the separate events (swimming, cycling and running), just as he does every week, but just a little bit more.

Try to visualize the words ”boost week”. Did you see anything? Maybe not? Okey, I’ll give you a hint: if you would go to work for 8 hours for a whole week you would end up with around 40 hours. And that’s exactly how much training a ”boost week” is about – between 40 and 50 hours.

A ”boost week” is done to wake the body up and give it a damn good push to what it’s expected to deliver one month later. This much training is of course extremely rough and your body will be almost knocked down by the intensity. The challenge is to keep yourself on the right side of the line, not pushing it too much. When the week is over, so is your body. This is when the magic happens – your body will start to heal and also try yo compensate so the next time this happens it will be better prepared. And it will happen again, in about four weeks.

Why this madness you might ask yourself. The answer is in fact quite simple: Marcus has a goal and to reach it he has to be more dedicated and well prepared than his competitors.

The ”boost week” is carefully planned around these three blocks:
    » speed (85-95% of capacity)
    » distance (75-85%)
    » endurance (65-75%)

Sunday
Block: speed
    » Triathlon event: Olympic distance (1.500 meters swim, 40 km bicycle, 10 km run)

Monday
Block: distance
    » Open water swim: 2-3 x 1.500 meters
    » Cycling: 3-4 hours
    » Running: 90 minutes
    » Swim training with the triathlon club: 90 minutes

Tuesday
Block: endurance
    » Open water swim: 4.500 meters non-stop
    » Cycling: 6-7 hours
    » Running: 150-210 minutes

Wednesday (same as Tuesday)
Block: endurance
    » Open water swim: 4.500 meters non-stop
    » Cycling: 6-7 hours
    » Running: 150-210 minutes
    » Swim training with the triathlon club: 90 minutes

Thursday
Block: speed
    » Open water swim: 2-3 x 1.500 meters
    » Transition training with the club: mini triathlon event (200 m swim, 3 km bicycle, 800 m run) which is done 5-6 times. One race takes about 11-12 minutes and you start every 30th minute.

Friday
Block: distance
    » Open water swim: 2-3 x 1.500 meters
    » Cycling: 3-4 hours
    » Running: 90 minutes

Saturday
Block: speed
    » Triathlon event: Olympic distance (1.500 meters swim, 40 km bicycle, 10 km run)

Sunday
    » This is when the recovery phase starts…


En kommentar

  • Svara Bernie |

    All this ”chat” about boost week and finally some clarification as to what it’s all about.
    Nice work – I be following this project!

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