Improving your Speed
Improving your speed is not only improving your dexterity to be faster, speed actually has three variables. These variables include the starting point, the volume during speed session, and the frequency of your workout.
Starting point
Having a good speed block will enable you to have enough time to use your fast-twitch muscles and its energy stream. Usually, the starting point is determined by two factors namely your age and the date when you first started racing. On the other hand, you should also look at your base point. You need to have good speed work, nutrition, rest, and of course positivity to be able to get the best race possible.You need to determine how much speed you can absorb during the week and count back from this to your first goal race. The answer will let you know what the start date of the interval work should be.
Volume during speed session
Then of course, you would also need to determine how much speed is right without overworking your body. In summary, each speed session should have at least around 15-25 minutes of intense workout. You should note that the interval only comes second to the time you do during an intense workout so you should save the high-end work during the actual race.
Frequency of the work-out
Generally, the rule for triathlete is to limit the number of speed workout session to twice a week. So if you are doing a speed training for bike on one day, for example, you need to do speed training for the other swimming and running during your next session. You can mix up these speed trainings depending on what you are comfortable with. However, you should take into consideration that it will take up to three days for you to recover from an anaerobic speed session so plan your work-out accordingly.
