Lausanne Triathlon is actually my first race of the season. Having raced long-distance the last couple of years, I really wanted to go back to short course racing for the thrills, but also to gain some speed and improve my long distance performances in the long term.
In the weeks coming up to the event, I did very specific indoor bike sessions on the turbo sessions. First, I wanted to test myself and did an FTP session (table 1). This is key in determining your power zones (if you use a power meter…). FTP is your Functional Threshold Power, which means it’s the maximum wattage you’re able to sustain for one hour. Now doing a one-hour time trial is a horrible experience, so you can do smaller versions.
I usually do two tests: 20min and 8min FTP test and then I can extrapolate the number from the results I get.
I basically average the two tests, and I obtained a 260 watts FTP. Now that my FTP was set, I could do some really nice workouts such as this one (table 2).
This session is designed to ride your bike at FTP, and push yourself hard onto Z5 to push the boundaries and increase your FTP. Furthermore, this can also simulate race day situations when you have to overtake someone else.
On the running, I kept my sessions fairly easy overall, with some fast KM. I would most of the time run after my bike rides, putting strong starts above race pace.
For the swim, I had two sessions per week (only). One aerobic and technique, the other being 50m, 100m and 200m intervals, way above race pace.
I only had 6 weeks to prepare for the event, which was very short, but I was looking forward to the challenge of switching from long course to short course!