St Kilda Triathlon Club Coach on Maximising Public Holiday Training to Set up the Back End of YOur Race Season

Public holidays are more than just a break from the grind; they’re an opportunity for triathletes to level up. With summer races just around the corner, a focused training block over a long weekend can be a game-changer in your preparation.

The Opportunity

Unlike your usual training week, a public holiday provides the chance to train without the constraints of work or other commitments. This uninterrupted time allows you to focus on bigger sessions, dial in your nutrition, and pay closer attention to recovery.

Building Your Training Block

Here’s how you can use these few days effectively:

1. Plan for Balance
A great training block includes a mix of swim, bike, and run sessions. Prioritise your weaker discipline, or the training that you find the hardest to attend during regular weeks, while maintaining volume in your stronger areas. 

2. Train with Purpose
Every session should have a goal. Whether it’s building endurance, sharpening speed, or improving technique, know why you’re doing each workout.

3. Simulate Race Conditions
Summer races bring heat, wind, and early starts. Use these days to mimic those conditions. Practice fueling, hydration, and pacing strategies you’ll use on race day.

Recovery is Key

Pushing hard is great, but recovery makes the gains. Prioritise:

• Sleep: Aim for 8+ hours per night to maximise muscle repair.

• Nutrition: Incorporate post-training fuel like the Davey Black Sports Performance recovery protein to kickstart recovery. There is always a coffee and breakfast with the team ofter these sessions, so you can fuel fast and well while mingling with your mates.

• Active Recovery: Stretch, foam roll, or take a yoga class at the St Kilda Triathlon Club gym on Fitzroy Street.

• Strength and Core: Use this time to attend S&C and core classes, as well as the Yoga, to activate muscles, chat to the S&C and Yoga coaches and scan your body for niggles.

The Bigger Picture

These few days can set the tone for your next training block. A solid holiday effort builds momentum, giving you the confidence and fitness to tackle the next phase leading into race season.

So, this coming public holiday, seize the opportunity. Train hard, recover smart, and set yourself up for a successful summer of racing.