This week training took place at Sands Beach in Lanzarote, a relatively new but rapidly growing triathlon base used by amateurs and professionals alike such as Stephen and Bella Bayliss, Olympian Helle Frederiken and Nico Ward Munoz. Lanzarote is a triathlon hotspot for all levels and distances all year round. The climate that boasts just 10 days of rain a year and temperatures averaging 21 degrees. The facilities at Sands Beach include a 25m heated outdoor pool, gym with treadmill, weights and a matted area (both are free provided you are a guest of the hotel) and bike workshop and hire, accommodating any level of triathlete.
With the first race of the season not yet undergone, training is still in full swing and the first full week I was in Lanzarote, I completed about 20hrs alongside completely work experience with the Sands Beach marketing team. I made use of the sunny outdoor pool mostly every day, and made the most of the sunshine by heading out on the bike and for runs which made a welcome break from the turbo trainer.
In this blog I have included three of my favorite sessions from my week in Lanzarote in photos and in writing, one from each discipline.
1. SWIM: 4.4km (1hr30)
Warm up 1.2km mixed including pull, kick and 4x50m build.
Main Set: 30x100 off 1.35 as 10 swim, 10 pull, 10 swim.
Cool down 200m backstroke.
2. CYCLE: 2.15hr
Steady riding around the island including 2x20min at tempo pace.
Lanzarote is an increasingly popular venue for cyclists and triathletes alike. The conditions of the road surfaces (and drivers...) is excellent, without heavy traffic, impatience or potholes every mile. Their are flat routes along coastal fronts for novices, gentle climbs leading to viewpoints and restaurants, to the 180km Ironman course which challenges even the world's most established athletes. Needless to say, my rides aren't quite as long as this, my record mileage is 120km and that included a sit down meal half way (in fact - this was at the viewpoint restaurant in Haria, Lanzarote). One of my favourite climbs in Lanzarote is Tabayesco, about 10km of climbing at the top of the Island. I found a clip of a cyclist descending this section on Youtube so have a watch (mum look away).
3. RUN: 1hr
Warm up 10minutes including 4x30 second pick ups
Main Set: 2x(30 at 5km pace, 60 at 10km pace, 90 at HM pace + 2mins steady between each)
Cool down: 15minutes
Currently on a cheeky taper for my first elite race of the year - Blenheim Triathlon on the 9th June (the event will be televised the following Sunday on Channel 4 - tbc). In the meantime - see my training and general chat via twitter @katiejsynge . Happy Training!