Race Reflections - Busselton 2023

Swim: swimming in chop is a skill set that all triathletes should be practising. Categorising a little here, but triathletes spend most of their time swimming in the pool and should incorporate open-water swimming into their training. When training in the pool, practice sighting. Pick a target at each end of the pool and include a set in your training, i.e. 8 x 50 ( 1. 2 x sight 2. 4 x sight). Reset your body position in the water to a flat face-down position after each lookup.

Bike: incorporate flat extended periods in TT position into your training. I saw athletes in extreme discomfort over the weekend due to the drawn-out sections of the road exacerbated by instability from the various directions of the wind. Be aware of the Superman TT position. Extending your reach too far can close your hip angle and force your body into muscular stability. A good TT position is supported skeletally. (I will do a podcast breaking down some numbers in the coming weeks).

Run: Besides introducing super shoes, the run hasn't changed much. It is a pain management, fitness and leg speed game. The weekend saw a heavily wind-assisted bike leg, resulting in fast running times. Nutrition deficiencies from the bike are noticed on the run. Muscular conditioning: I saw a lot of athletes breaking down on a musculoskeletal level even though they were nutritionally sound and completely aerobic. Find ways to condition your legs: Can't manage 100km weeks? Well-consistent 60km weeks between February and Kona will give you over 2000km of running.