In the previous posts on Preparing for the Pre-season, I discussed four easy to implement tips that will hopefully keep your fitness levels improving until racing season begins.

In Part 1, I discussed the importance of not doing to much too soon and why you need to stick to the plan.

In Part 2, I discussed the need to keep working on improving your weak links (key limiters) and how training at different intensities is essential to improved fitness and performance was discussed.

This week, I will be adding another 2 great tips to keep in mind while you are cranking things up for the coming racing season.

5. Practice your fueling and hydration strategy during your training

If you are training for an endurance event, especially ones lasting for more than one hour, you need to start thinking about your hydration and eating strategy sooner than later.

The body has about 45 - 60 minutes of stored Carbohydrate energy (Glycogen), and once this is depleted, you will experience first hand the dreaded bonk (you basically run out of gas and have to slow down or stop).

During your training sessions (especially the longer workouts), try different products, try different timing strategies and ultimately create an eating and drinking strategy that will work for you.

Remember to include taking on fluids, both water and energy replacement. A good rule of thumb when it comes to hydration is: if you are thirsty, you are already dehydrated.

I hear a number of you asking about your day to day nutritional needs - well this 15 minute video will give essential information (an eating ideas), that will ensure you are Fueling for Fitness optimally.

6. Keep developing your aerobic fitness conditioning

Your aerobic fitness base is the key to improving your speed and anaerobic capacity later on in the program.

A good level of aerobic conditioning will provide you with the foundation fitness level that will not only enable you to get the maximum benefit from your intensity training sessions, but will enable you to better recover between sets and workouts.

As you approach the racing season, the amount of time committed to Base building will come down, and the amount of total training committed to intensity training going up.

Spinervals (a time efficient and highly effective series of indoor cycling sessions), will help you to work in the Aerobic conditioning zone, with sets designed to maximize your Aerobic, cardio-vascular capacity.

Want to give a session a try? I recommend the Aero Base Builder 5, which is a 2 hour long session, with the best sets of the preceeding 4 Aero Base Builder sessions compiled into one great session.

By continuing to develop your Aerobic conditioning, you will be assured that your body can perform at the intensities you demand during racing, and will help you avoid being left in the dust by the lead group.

James Greenwood is a competitive tri and multisport athlete currently training for Ironman Canada 2009. A level 1 Triathlon Coach, he holds a post graduate degree in Exercise Science, and is a Certified Strength and Conditioning Specialist through the NSCA. James is also currently the resident health and fitness programs expert at, and has starred in a number of multisport specific fitness videos.
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