When first competing in triathlons, I signed up for as many races as possible. I didn’t know about planning or the importance of tapering. Over time, and through becoming a certified USA Triathlon Level 1 Coach, I learned the value of planning a race season strategically to get the most out of your training and performance.
A big part of race planning is knowing your “A,” “B,” and “C” races. Here’s how to incorporate them into your year.
What Are “A,” “B,” and “C” Races?
“A” Races
Your “A” race is your most important race of the season. It’s the one where you want to perform at your peak. This should be a race that really excites you, maybe even a bucket list event. For example, running the New York City Marathon or completing an Ironman might be your “A” race.
Because these races matter most, give yourself plenty of time to prepare and taper beforehand. A taper is a period of reduced training that helps your body recover and peak for race day.
“B” Races
Your “B” races are events that keep you in race shape and build confidence for your “A” race. These races are important but not as critical, so you won’t need as long of a taper. A half marathon or Olympic triathlon is a good example of a “B” race leading up to a marathon or Ironman. They serve as stepping stones to your main event.
“C” Races
“C” races are purely for practice, fitness, or fun. They help you stay active during your training season. These events allow you to refine techniques like transitions in triathlons or pacing in a run. For instance, on Long Island, the Winter Run Series could fall into this category. No taper is needed here, and you can fit them into your schedule during your base-building phase.
Building a Triathlon Training Plan
Once you’ve chosen your races, it’s time to map out your training plan. Here’s a simple breakdown of what a race season looks like:
Offseason
This phase starts after your last big race of the year. Spend time maintaining basic fitness but explore other activities like skiing, mountain biking, or even golf. It’s a chance to give your body and mind a break from the usual swim-bike-run routine.
Base Building
The base-building phase lays the foundation for your season. You’ll focus on developing endurance and consistency, keeping your workouts steady and manageable.
Strength and Speed Building
During this stage, incorporate workouts that build power and intensity. This phase gets you ready for the demands of racing.
Race Preparation
This is the final push before your “A” race. It’s where higher-intensity workouts lead to peak fitness. Tapering, which lasts two to three weeks, gives your body time to recover so you can perform your best.
Use this structure to build your year around your key races.
Starting Your Race Plan
Here’s how to plan your season around an “A” race, such as the Chicago Marathon.
Choose Your “A” Race:
Your “A” race should go on the calendar first. For instance, if the Chicago Marathon is your goal, mark it for October.
Plan Around It:
Add your “B” and “C” races throughout the year. Remember to space them out to allow for recovery and focus.
Here’s what a sample season might look like:
- A Race: October – Chicago Marathon
- B Race: May – Brooklyn Half Marathon
- B Race: August – Olympic Triathlon
- C Races: February 5K, March 10K, June Sprint Triathlon
Notice how the “A” race sits at the center of the plan, with “B” and “C” races supporting it along the way.
Triathlon Example
If your “A” race is an Ironman in Lake Placid (IMLP) in July, you’d plan your season like this:
- A Races: July – Ironman Lake Placid, September – Ironman Wisconsin
- B Race: April – Half Ironman Oceanside (70.3)
- C Races: Sprint triathlons or shorter road races sprinkled throughout the season
By spacing your “A” races six to twelve weeks apart, you’ll have time to recover and maintain performance. Use your “B” and “C” races as preparation and practice.
Stay Flexible
Even the best-laid plans can change. Injuries, cancellations, or life events may force you to adjust your race schedule. Don’t stress if things don’t go as planned; stay flexible and keep moving forward.
Wraping Up Your Race Schedule
Planning your race season ensures you’re maximizing your training and protecting your fitness. Take the time to organize your “A,” “B,” and “C” races, so you can build a year that’s challenging, fun, and rewarding.
Happy training and if you have any questions, just reach out!