Hilly cycling and extreme triathlon

Preparation for hilly cycling and extreme triathlon uses the conditions of the specific course. Specific practice fits inside the time already available in the week.

Cycling on hilly terrain#

Choose Road, Gravel or MTB in the event's cycling profile. Surface, technical difficulty and elevation are independent fields. Leave missing data empty. Zero means a known absence of climbing or descending. GPX is optional, and a new file preserves manual corrections.

Known climbing changes the conditions of an existing long or tempo session. Duration, power and intervals stay the same. Race elevation is not a workout quota. Without suitable hills, keep the prescribed power or effort on a simple route or indoor trainer.

For gravel and MTB, practise on a simple section within an existing easy session. Slow down before corners and walk obstacles beyond your current skills. The plan does not assess technical ability. Elevation does not add mandatory low cadence, heavy gearing or sprints.

Extreme triathlon#

Select Extreme and the appropriate distance class. Shorter events and the full distance are supported. A name such as Norseman does not select the format automatically. Extreme does not increase the distance or add ultra or multi-day races.

Bike and run have independent course profiles. Cycling gain never becomes running descent. A trail run must be selected explicitly. Hills alone do not turn a run into a trail. The long run keeps the ceiling of its triathlon distance class.

Specific practice fits within the existing week. The main goal steers preparation. A secondary goal may receive suitable conditions in its last six weeks when compatible with the main goal. A training race adds no new specific dose.

Recovery and missing data#

Recovery after an extreme triathlon is at least the standard term for its distance class. Known running descent may extend it. A, B and C priorities use the same term. Automatic workouts are temporarily omitted during the protected period. This is a planning rule, not a medical prescription for complete rest.

Finish time and individual stage times remain unknown. The term starts from the race date and is provisional. Running distance in this calculation comes from the standard class, not the stage's measured GPX distance. The card does not promise a finish time or readiness for difficult terrain.

Conditions and support#

Before racing, check the organizer's current rules, cutoffs and support requirements. Plan clothing after the swim and weather alternatives. Norseman rules change by edition; consult the official race manual.

Cold water requires separate preparation with appropriate safety arrangements. A wetsuit does not establish a safe exposure time. The app prescribes neither water temperatures nor minutes of cold-water swimming.

Read about trail preparation, weekly planning and training load.

Altitude above sea level#

You can enter one optional race-start altitude above sea level. Zero and negative values are valid. A blank field means unknown. This is separate from ascent D+ and descent D−. GPX may provide the first-point altitude and the range of a particular stage. A manual start altitude does not shift the GPX profile. A start value alone leaves the rest of the course altitude unknown.

A known start or the maximum of the relevant stage from 1500 m adds conditional guidance. If a session takes place at altitude, use perceived effort. Your usual lowland pace and power may be unavailable. Swimming guidance concerns effort and pace. This is a product threshold for showing advice, not a physiological boundary. From 2500 m, an additional note explains mountain illness. Fitness does not protect against it, and symptoms can occur lower.

Altitude adds no intervals, minutes or LU. The app does not prescribe breath holding, restricted breathing or hypoxic sessions. Race altitude does not establish where you train today. Without an arrival date and other information, the plan does not assess acclimatization or schedule it.