We caught up with Jason Shields the week before he jumped on the plane for Hawaii! After his dominant age group victory at Cairns IM earlier this year, we thought we would share some insights into the way this guy works!
How many hours a week do you train?
Generally it will be between 18 to 22 hours a week in 12 week lead up to an A race. Which is generally 50% bike 25% swim 25% run.
What type of power sets were you doing? Can you give us an example of one?
I’m a big believer in Mag Trainer power sets and generally spend 50% of my time training indoors on them. Here is one of the lovely MT sets I got to enjoy!
10mins warm up then:
5mins at 250 watts/1min at 350 watts x 4
3mins easy spin
20 x 60sec explosions to >700 watts in TT/90sec spin float – all at >100rpm please
3mins spin then:
1 x 5min effort at >350 watts 2mins spin
1 x 4min effort at >350 watts 2mins spin
1 x 3min effort at >350 watts 2mins spin
20mins in TT position holding >200 watts and spinning at >105rpm if you can
10mins cool down
What are your peak power and FTP values?
My current FTP is 310 watts using my Garmin Pedals. This was a reading of 326 watts for 20mins. The peak power I have recorded on an explosive effort is 930 watts for 5 seconds.
Tell us about your hardest training day in the seat?
Probably mentally and physically the most challenging set I have done was a 4.5 hour MT set. There is no where to hide on the trainer if you’re following power. No free speed, you have to work, you have to pedal, the whole time. I am sure you will agree, this set sucked! If not, give it a go.
15min-20mins warm up then:
2 x 25min efforts at 250 watts only holding >95rpm/2mins spin float
1 x 50min effort at MAX pace – push as hard as possible/10mins spin
Then repeat the whole set again
What is your biggest tip for new Triathletes?
Patience is the key. I would say 95% of people who take up triathlon, including me, build up our training too fast. Just because it is called an Ironman, doesn’t mean you need to train like you’re superman. Gradually build your training up over the first 12 months. I guarantee you will be further ahead, than if you act like superman, and have to sit time out due to an overuse injury. I have been there and done it.
Can you give first year Hawaii Ironman athletes any tips for World Championship race day?
Well first thing is relax and enjoy your time there because you have made it to the big dance not many people get to say that. Embrace the week and experience but don’t get caught up in all Alli Drive hype.
Come race day play a smart race and stick to your plan. It’s very easy to get sucked into over racing here as most people are fast. If your power or heart rate seem high but everyone is passing you, stick to your race plan as 80% of the people here will over race and blow to pieces and you don’t want to be out there in that heat any longer than you need.
The only real person you are racing out there is yourself. If you can win the battle with that voice in side your head you will come out with the result you are hoping for. Your body will go beyond what seems possible if you can convince the mind to let it.