Sprints and Olympics are where people get into the sport and how it grows.  Today we look at the intensity of your training and racing. We ask about your background then examine how that applies to training We talk about beginner, seasoned short course racers, and Ironman to Olympic racing strategy. We talk about impatience and how that can lead to injury. We talk pacing for Sprints and Olys (hint… mostly all-out) and taking shorter races seriously. Track work, skipping progressions, raising the Vo2 and strides. We also detail how to ramp up training and intervals to keep you happy and healthy in the journey.  Topics: It’s where the sport grows Del Boca Vista story Niacin  Sprints/Olympics are NOT “lesser than” Layering intensity What’s your background? Ramping up in a safe and responsible way Three different tiers of athletes 1st Timers Fast and Hard is their jam Long distance athletes going to short course Strides  Ramping up/Warm ups Track work Pacing and control Do 30 seconds before 2 minutes Impatience  Skipping progressions Coming in from another sport Be careful of a big engine without a strong chassis There’ no point in worrying how fast you can go if you can’t finish strong At risk for injury? Pacing for Seasoned Athletes Sprint/Olympic Easy days easy - hard days appropriately hard Going from Ironman back to sprints and olympics Raising your Vo2 Take it seriously… treat it like an A-Race Look at it like your best workout of the week Wrap your mind around the distance Great way to test - Do an Olympic all out Coaching Inquiries: Mike Tarrolly - CrushingIron@gmail.com Robbie Bruce - C26Coach@gmail.com www.c26triathlon.com