Ultra Short Race Pace Training (USRPT) is a training method used in swimming to primarily work on race pace, especially for short-course distances ranging from 50m to 200m. However, this method can also be applied to triathletes training for short-distance triathlons (e.g., 750m swim), Olympic-distance events (1500m swim), and even for triathlons with very short formats like those found in the Super League, featuring sprint races covering 200-300m of swimming.
USRPT involves repeatedly swimming short distances, such as 25m or 50m, at the pace you intend to swim in your upcoming race, with a brief rest period between each repetition. The advantage of this method is that it allows you to replicate the same swimming modality (stroke frequency and distance) that you will use in your competition. Furthermore, it enables you to accumulate a substantial volume of training at your race pace.
The primary goal of USRPT is to accumulate a significant training volume at your race pace while minimizing fatigue. This approach allows you to concentrate on refining your technique and addressing any weaknesses you may have.
Why is the USRPT Method Beneficial for Triathletes?
This type of set is beneficial for triathletes because:
It works on anaerobic metabolism at the beginning of the set with no accumulation of lactate.
The aerobic metabolism increases gradually during the set, leading to an improvement in oxidative capacity.
The recruitment of fast-twitch fibers is important due to the speed of the set and the forces produced.
There is significant oxygen consumption throughout the set.
Therefore, the USRPT method is better compared to classic long sets because it maintains good technique and poses a lower risk of overtraining. However, long sets still have their merits, such as improving lactic capacity and lactic tolerance, for example.
How to Build a USRPT Swim Set?
To create an effective USRPT set, it is essential to consider these points:
Choose the Type of Workout You Want to Do:
You must decide whether you want to focus on a 200m pace, 400m pace, or perhaps a 1500m pace, depending on the distance of your upcoming competition. For instance, if you primarily compete in short-distance triathlons (750m/20km/5km), you can start by concentrating on the 200m pace at the beginning of the season and later shift your focus to the 400m pace.
Select the Appropriate Interval Distance (Not Too Long): Between 25m to 50m Maximum
Choosing an interval distance that is too long can lead to a significant accumulation of lactate, increased fatigue, and an early end to the set. Additionally, long intervals can result in substantial glycogen depletion, even with generous recovery periods between repetitions, whereas shorter intervals allow for more stable glycogen stores.
Therefore, the choice between 25m and 50m intervals will depend on the fitness level of your athlete and the phase of training you are in. During the base phase of training and when introducing USRPT, I recommend using shorter distances (25m). As your athlete becomes accustomed to this and excels at the pace, you can increase the challenge by incorporating 50m repetitions during the build phase. However, as you approach competition season or the taper phase, it becomes crucial to carefully manage both volume and intensity. Thus, I recommend returning to 25m repetitions during this period of the season.
Determine the Total Volume of Your Set:
The total volume of your set is of paramount importance because your swimmer must be capable of successfully completing the workout. If you include too much volume, your swimmer may stop before finishing, leading to the accumulation of lactate and fatigue, which is not the goal. On the other hand, if you choose a set with too little volume, the swimmer may work comfortably and not accumulate enough time at the race pace needed to enhance their capacity. Ideally, the swimmer should complete the set with a slight degradation in time, but not too much.
Choose the Time of Effort for Your Swimmer:
It's quite straightforward to determine the time of effort for the distance your swimmer needs to complete. Take their personal record for the distance you want to work on (e.g., 200m / 400m / 800m / 1500m) and divide this time by the distance of the repetition (25m or 50m). This calculation will provide the time they should aim to achieve for each repetition.
It's worth noting that if your swimmer doesn't execute the turn at the end of each length, their time may be slightly faster. In this case, you have two options: either instruct the swimmer to perform the turn or subtract 1/2 second from the time they need to achieve for each repetition.
Choose the Right Recovery Time in Relation to the Time of Effort:
There isn't an ideal fixed ratio because it depends on the type of effort and the duration of that effort. If the time for each effort is under 30 seconds, it is possible to maintain a 1:1 ratio, such as 20x25m swims on a 20-second interval, starting every 40 seconds. However, if the time for each effort exceeds 30 seconds, the recovery time must be significantly increased.
You can follow these rules:
Intervals with high intensity (e.g., 200m/400m) require more rest than those with moderate intensity (e.g., 800m/1500m) for the same distance (25m or 50m).
Intervals with longer distances (e.g., 50m) require more rest than those with shorter distances (e.g., 25m) for the same race pace (e.g., 400m or 1500m).
A minimum of 10 seconds of recovery for a 25m interval and a minimum of 20 seconds for a 50m interval.
It's essential to begin this type of training with a simpler workout to ensure that your swimmer can handle it. In the following weeks, you can make the training more challenging by increasing the number of repetitions or reducing the recovery time. It's crucial to tailor the training to each individual swimmer based on their recovery capacity for this type of effort and their fitness level.
Here are four examples of main sets:
Let's consider a swimmer with a personal record of 5 minutes in the 400m (1'15 per 100m) and 20 minutes in the 1500m (1'20 per 100m).
If you want to work on your 400m pace in swimming with short intervals (25m):
40 x 25m @0:40, swimming each in 17.5sec (total distance = 1000m)
If you want to work on your 400m pace in swimming with long intervals (50m):
20 x 50m @1:30, swimming each in 35sec (total distance = 1000m)
If you want to work on your 1500m pace in swimming with short intervals (25m):
80 x 25m @0:35, swimming each in 20sec (total distance = 2000m)
If you want to work on your 1500m pace in swimming with long intervals (50m):
40 x 50m @1:20, swimming each in 40sec (total distance = 2000m)
How Can I Plan and Program the USRPT Method During the Season?
During a workout, you can program one or several sets of "race-pace training" if there is sufficient recovery time between the sets.
It's essential to plan this type of training regularly to observe adaptations and improvements in your swimmers.
Following such a workout, it's crucial to allow for full recovery. I recommend a rest period of 36-48 hours between two "race-pace" workouts or between a "race-pace" workout and an intensity workout in the same discipline (swimming).
Example of a seasonal plan
This is an example of a seasonal plan for implementing the USRPT method in swimming, designed for a triathlete aiming to enhance their 400-meter race pace. The season is divided into three phases: the base phase, build phase, and competition phase, each consisting of four weeks of training. You have two workouts per week during the first three weeks of each phase and one workout in the last week for recovery.
The methodology involves the following progression: During the base phase, we use 25m repetitions and gradually increase the training volume over the first two weeks. Subsequently, we reduce the recovery time between repetitions in the last 2 weeks. In the build phase, we maintain a similar structure but switch to 50m repetitions.
In the competition phase, we alternate between 25m and 50m repetitions within the week while gradually decreasing the training volume and reducing recovery time each week. In the final week, we focus on a shorter set of 25m repetitions as a reminder before the race competition.
Conclusion
In conclusion, the USRPT method offers triathletes a structured and effective approach to enhancing their race-specific skills and performance, provided it is thoughtfully integrated into their training regimen.
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