I had the opportunity to write a few points on preparing for the Powerade Triple Challenge on the 3rd November this year, for the GoMulti Magazine. Dont miss the next issue, it’ll be worth the purchase.
(Paddle leg of 2006 Triple)
Go Multi Mag PTC Article
The Powerade Triple Challenge 2007 will be dramatically more rugged than the past five years, and will require some specific prep to get through the day with a smile. It is exciting that the course has gone
more off-road, creating more dynamics and challenges for all racing.
Despite getting to the end last year semi unscathed, the Triple Challenge humbled me along its route, and showed up my weaknesses on the day. Twice on the bike leg I was forced to dismount and pray for a
cramp to miraculously disappear. Aerobically I was fine, but the ‘specificness’ of the Triple Challenge found me wanting.
Five goals I’ll include in this years prep:
1. Run-Bike sessions. Especially after a long run. For example, do 20min on the bike, with first 8min at race pace, after an 1h15’ steady long run. Just to get used to the specific muscular transitioning.
2. Bike-Paddle sessions. My lower back gets particularly tight, and especially when trying to stay tucked on faster mtb courses, such as the Triple route. This is bound to catch up over a 2hour plus paddle straight after. Well, it sure did last year. I recommend taking your bike down to a dam, and doing three sets of 15min paddle, straight into 10min paddling, with 5min rest between sets. The Triple is one of the most specific race formats around, and demands specific conditioning.
3. Spend time running off-road. The stimulus is different, slower and tougher, and non-rhythmic running as such. The course is very undulating too, and its critical for a good race to be able to run through the 22km comfortably. Try build up your long run in increments of 5 to 10min weekly, to 100min on a hilly course, and you’re sure to be fine on race day.
4. Spend time using raceday-equipment. Whether running shoes, drink system, paddle, boat seat, bike, anything and everything you intend using on race day, get cozy with before. I didn’t last year to my regret, and was a proper amateur mistake. The race is too long and too unforgiving to fool around with new toys on.
5. Nutrition acclimatization. I don’t think I’ve ever woken as early as 14 October 2006, nor ever contemplated starting a race at 5am. This equates to eating before 4am at least. All shocked my system a little, and I’ll be playing with a prepared formulae for breakfast this year, as well as during race day. I recommend using USN CytoGel’s from 10km into the run, one every 40min, till the end of the race, as well as a USN HighEnergy bar mid-way on the bike. Two bottles on bike, as well as a Camelback on the paddle with isotonic solution in. Nutrition couldn’t be overated. I really struggled to feed on the bike last year, as I had never had to with shorter racing. I’ll be trying to condition my body to this over the next few weeks.
The Powerade Triple Challenge is sure to be louder and prouder than ever before. Whether solo or in a team, don’t miss South Africa’s premier multisport event on the 3rd November.
(End of run, T1)
(Bike leg, Triple Challenge 2006, alongside Inanda Dam)
