TRAINING TIPS
Speedwork Optional
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Coaches are always cajoling runners and triathletes to add speedwork to their training. And with good reason. Research has repeatedly shown that athletes run faster in races when they include short, fast intervals in their training. But is it always necessary? Not according to Lance Watson, head of Vancouver-based LifeSport Coaching. “When you’re considering whether to in-
clude running workouts above threshold intensity in your training, you need to weigh the benefits against the costs,” Watson says. “There are always benefits to this type of training, but sometimes the costs are greater.” The key benefit of speedwork is that it increases your maximum aerobic capacity. As a result, running at any given pace becomes physiologically easier. This, in turn,
allows you to run faster at your highest sustainable intensity for any race distance. However, speedwork is stressful. “If you do a hard set of intervals on the track, you might be on the shelf for the next three days,” Watson says, “unable to do any more quality running in that time.” Thus, there’s an opportunity cost that comes with speedwork. The more fast running you do, the less total running you can do. And Watson believes that it’s lack of endurance, not lack of speed, that limits the running performance of most triathletes in races. Watson therefore emphasizes frequent running (at least four runs per week), long runs (up to four hours of mixed jogging and walking for Ironman athletes), plenty of running off the bike (at least one “transition run” per week), and lots of running at realistic race paces (which is pretty slow for most athletes training for longer events) to boost running endurance in his athletes. Of course, athletes who race shorter distances, who typically finish in the top 25 percent or who easily absorb the training listed above, can and should use speedwork as part of their training. For others, “it’s the cherry on top,” Watson says. But cherries aren’t for everyone. // MATT FITZGERALD
30-Second Warm-up:
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90
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TRIATHLETE.COM | May 2011
Start in pushup position. Drive right knee up to right shoulder, placing foot outside of right hand. Hold position (with left leg slightly bent) for a moment, then move forward back into pushup position. Repeat on left side. Crawl continuously for 30 seconds before your next run.
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SPEEDWORK: NILS NILSEN; WARMUP ILLUSTRATION: SEUNG LEE
Spider-Man Stretch
Good for: Hip flexors, glutes