LifeSport Coaching works with some of the finest multisport athletes in the world. The coaches strive to supply these athletes with workouts that have a specific physiological purpose while providing inspiration. These training sessions are often trying, but when tackled with zest, result in world-beating performances.

This series offers a little peek into the training diary of LifeSport’s elite athletes. Note the workout adjustments included at the end for athletes of various abilities, experience and fitness levels.

Athlete: LUCY SMITH, world duathlon medalist, Canadian running and long-distance triathlon champion
Distance: Duathlon, 70.3, Ironman
Hometown: Victoria, B.C., Canada
Coached by: Lance Watson

WORKOUT
Warm-up: 20 miniutes easy run, stretch and strides
Main set: Hilly run 20 minutes gradual build to tempo for last 5 minutes, then fartlek 6x3 minutes with 1 minute recovery with pace at around 3:30 per kilometre (5:35 per mile). Finally, bike off after last repeat. Power up hills - intervals 6-8x2 minutes on a steep grade with 3 minutes recovery

WHY IS THIS A FAVORITE WORKOUT?
Smith: “This workout is built around being fast and powerful up hills - my great love in sport. It is both intense and uncomfortable which mean it's awesome for my fitness and peaking for the race but also for working on that focused yet calm and joyful race mindset.”
Coach Watson: “This is a great example of race specificity and preparation in training. This workout was designed specifically for the hilly world championship of duathlon, which started with a very hilly 10km run followed by a very hilly 40km bike. The idea was to pre-load the legs on the run with some hilly tempo work and follow it up with some fartlek run work at close to race pace. Lucy was then asked to generate race specific power output on steep bike hills, immediately following the run. This prepares the body and the mind for what to expect come race day. Lucy’s result was a silver medal at Worlds. If you are preparing for a duathlon, it is a very different experience riding well after a hard run (versus running off the bike in triathlon), so it is worthwhile doing some specific training in anticipation of this."

One of the challenges of coaching is to use the facilities that are local to the athlete in a way that challenges them in a progressive manner."

NOVICE ATHLETES
An athlete lacking in bike strength will benefit both physically and mentally from adapting Lucy’s workout as follows:

The benefits of this workout for both novice and intermediate athletes is that it is a very specific duathlon workout and that you are required to focus on maintaining a particular effort level for a set period of time. Both of these are useful skills to take with you to the race start line.

Warm-up: 10 minutes easy run, stretch and strides
Main set: Hilly Run 20 minutes gradual build to tempo for last 5 minutes, Then fartlek 4x3 minutes with 1 minute recovery with pace at around 10km race pace. Finally, bike off after last repeat. Power up hills - intervals 4x2 minutes on a grade with 3 minutes recovery.

INTERMEDIATE ATHLETES
Warm-up: 15 miniutes easy run, stretch and strides
Main set: Hilly run 20 minutes gradual build to tempo for last 5 minute, then fartlek 6x3 minutes with 1 minute recovery with pace at 10km race pace. Finally, bike off after last repeat. Power up hills - intervals 6x2 minutes on a steep grade with 3 minutes recovery

When riding indoors, make sure that you have good supply of fluids and drink regularly during the workout. A fan will help cool you down making your performance during the workout that much better.

An experience and certified triathlon coach will be able to help you integrate these specific trainer workouts into your overall program to optimise your training time and race performance.

LifeSport head coach Lance Watson has coached a number of Ironman, Olympic and age-group champions. He enjoys coaching athletes of all abilities who are passionate about sport and personal excellence.

Visit LifeSport.ca or write Coach@LifeSport.ca (phone 250-744-3648) for coaching enquiries.