I'm into my last week of winter base training (see earlier post on the program from TriRadar). Next Monday starts a 4 week plan focusing on speed and sprint format triathlons.
Again, I've picked a race and lined up a training plan to get ready for it. End of March is the race and this 4 week plan gets me there. Take a look.
http://mos.triradar.com/Training_Plans/Sharpen_Sprint_Speed.pdf
Author Phil Mosely writes that "during these four weeks of training I want you to separate your sessions into two main intensities: easy or hard. When I say easy, I mean easy, so save your energy for the hard stuff. It’s the hard sessions that’ll make you faster, so you need to be fresh."
This goes well with the periodization and polarization talk I posted about. Don't train at race pace.
When you're supposed to work at easy efforts stay there. Same with hard efforts, go all out! Stop making the easy efforts sessions harder and the hard sessions easier. Avoid that "black hole of training".
With a race on the horizon, it's a good time to focus on those transitions. Not just the logistics of gear, but the muscles that get engaged at T1 and T2. Know how you'll feel and be comfortable with it so you know what's normal and what's not on race day.
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