Tips for racing an Xtreme Tri… Eg. Australian Alpine Ascent

https://www.eliteenergy.com.au/ev…/australian-alpine-ascent/

I recently participated in the AAA (a long course triathlon with includes over 4000m of elevation across bike and run) and upon reflection have come up with some tips for those thinking of racing this event or similar in the near future! Reach out if you want further clarification or some assistance in putting these into practice!

1. Get strong!

This includes both sport specific strength / strength endurance and I highly recommend some resistance or weight training if your schedule allows it also. Strength is the ability to apply force which is important when pedalling and running up to Australia’s highest peak. Being strong will also reduce your time to fatigue. Strength work will also help reduce injury risk through training and racing. As part of this I advocate for daily activation and mobility to keep you strong and stable. This will come in handy when traying to maximise efficiency and when running on the trails!

2. Go long!

It is a long event… distances are between a half and full iron-distance but the terrain makes for a long day in relative terms so where possible do some long rides and runs and consider a couple of long brick sessions. Part of your goal in training should be about increasing resistance to fatigue… That is, getting further into the event before your body fatigues. Being well conditioned aerobically, plus being strong and two keys ways to do this!

3. Nail the basics… Consistency

The fundamentals are fundamentals for a reason – they still apply here and a consistent block of 8, 12, 16 weeks will trump a couple of ‘hero days’

4. Nail the basics… Specificity

Where possible complete some bike and run sessions in hilly terrain with long climbs (or simulations of this) and descents (for the run). A couple of long open water swims at sustained effort will serve you well for the swim.

5. Nail the basics… Nutrition

Sample your nutrition strategy in your longer sessions… This will include having back up stuff in with your handler. The more you can train your body to be less reliant on carbohydrate supplementation during training the better off you will be come race day as well. Get into a habit of doing some sessions without supplementing with carbohydrate (or start said supplementation later into the session)

6. Efficiency is key

I think there is an advantage to being well conditioned and strong so that you can go faster at lower heart rates / perceived efforts. The nature of the course means you are not going ‘hard or fast’ – the course makes it hard. Furthermore, if you can be efficient and relaxed you will accumulate less fatigue and/or increase time to fatigue and ’slow down less’ – which is critical in this type of event.

Part of your goal in training should be about increasing resistance to fatigue… That is, getting further into the event before your body fatigues. Being well conditioned aerobically, plus being strong, and reducing reliance on carbohydrate for fuelling are three keys ways to do this!

7. Bike choice

Road or TT bike is fine for most triathletes – whatever you are most comfortable on. Whichever you decide on, however, ensure you spend most of you time on this machine!

8. Enjoy your training – mix it up

These races are not your run of the mill time trial style events due to their terrain… As such you can mix up your training and try something you wouldn’t normally do. For one simple example; on long runs you might dart up short sharp inclines randomly to mix it up and spend some time running up steep gradients…

9. Be prepared for all conditions

Most Xtreme tris are held in alpine regions and as such weather conditions can be extreme and temperamental – be prepared for anything and practice training in a range of conditions. If you feel the cold you may want to consider a double swim cap or a hooded swim cap and/or have warm clothes for the first part of the bike

10. Stay positive

This style of racing can be a bit of a slog… so ensure you stay positive and out of negative self talk. AS always practicing this in longer, harder training days can pay off come race day

Finally… Weekly Mix of training

I would aim for 3 swims, 3 bikes and 3 runs per week… but a minimum of 2 sessions in each sport. I would prioritise in the following order:
– Long
– Strength Based

As aforementioned I’d include some strength training 1-2 times a week also.

An example of run training:
Run session 1 – weekly long run.. Up to 2-2.5hrs including hilly courses and trails
Run session 2 – hill repeats of varying length and gradient
Run session 3 – dependent on other training, fatigue, time etc

All in all I highly recommend the experience… especially to mix up your training and expand your racing repertoire! For more specific on the tips above feel free to comment below or contact me directly.

Any questions about my training or other aspects of the race then please let me know.