The Culmination

By Coach Matt Russ

The peaking process dictates that the closer you get to a goal race, the more specific and race-like your training must become. Your last workouts, or workout, before you taper should be a culmination of this process. It is also a great predictor of your race performance.

For shorter races such as sprint or Olympic distance triathlons, I like to have my athletes perform a �race simulation.� The race simulation attempts to simulate race conditions as much as possible. By this time we have already trained each sport at race distance and intensity. The race simulation brick may or may not include an open water swim, and the distances will be 20-25% shorter than the actual race length.

I have the athlete set up equipment, transition area, and get psyched for the workout just as they would for the race. We will use it to test their performance as well as pacing, mental skills, and technique. This is the workout to get the pre-race kinks worked out. The best scenario is to perform this workout on the race course, but this is often not possible so we choose a course that is most race-like. The athlete knows there is expectation and pressure for this workout so it is good way to simulate race conditions.

Post-workout we go over the results and identify weak areas to work on before the goal race. This is often transitions or pacing. Transition practice is a great way to stay busy during the taper. The race simulation also gives the athlete a good idea of what to expect performance-wise on race day. The best predictor of performance is performance itself and this last key work-out sets the stage for race day.

Matt Russ has coached and trained elite athletes from around the country and internationally for over ten years. He currently holds expert licenses from USA Triathlon, USA Cycling (Elite), and is a licensed USA Track and Field Coach. Matt is head coach and owner of The Sport Factory, and works with athletes of all levels full time. He is a free lance author and his articles are regularly featured in a variety of magazines such as Inside Triathlon, and Triathlete. Visit www.thesportfactory.com for more information or email him at coachmatt@thesportfactory.com

Matt Russ has coached and trained elite athletes from around the country and internationally for over ten years. He currently holds expert licenses from USA Triathlon, USA Cycling (Elite), and is a licensed USA Track and Field Coach. Matt is head coach and owner of The Sport Factory, and works with athletes of all levels full time. He is a free lance author and his articles are regularly featured in a variety of magazines such as Inside Triathlon, and Triathlete. Visit www.thesportfactory.com for more information or email him at coachmatt@thesportfactory.com