Oceania Triathlon

Craig Davis (AUS) proved he’s a triple threat in 2014 when he took silver in both the sprint and standard distances races at the Age Group World Championships in the men’s 25-29 division. Then he followed his second places up with a winning performance in the Long Distance World Championships to cap off the season. Today he offers up some of his favourite workouts to triathlon enthusiasts everywhere.

How did you get involved in triathlon?
I got sick of going to the gym and thought I’d try an active feet race for fun. I got some good results and decided to join a tri club. I love racing, training, and feeling fit.

How often do you train?
Almost every day

What motivates you to race?
I love to see improvement. I always try to better myself every time I train and race. It doesn’t bother me if I come first or last, if I’ve improved on last time then I’m happy.

Have you encountered any training obstacles? How have you gotten over them?
I competed in the Age group world championships in London 2013. After leading the race I crashed my bike in what was slippery and wet conditions. I managed to come 7th but I knew I could do better. So getting 1st place this year at the AG Long course world championships and 2nd place in the AG Sprint and Olympic distance world championships was very satisfying.

What tips do you have for balancing relationships, work and training?
Its a very hard sport and finding time to do all the training is not easy. I say just try to be consistent with your training.  You don’t improve by over training. It’s important to have a good life balance so you are mentally and physically healthy.

Favourite swim workout:
I do this a couple of weeks before a big event. It’s a real lung buster.

Warm-up:
5x100m freestyle drills (skull/kick, one arm, dog paddle, catch up, etc)
10x25m build to 90%
Main Set:
10x100m max
10x50m max
10x25m max
Cool Down
500m IM

Favourite bike workout:
I love doing strength endurance work on the bike. This set is done over winter to build strength, endurance and mental toughness.

60km easy ride in hills from Lorne to Geelong
50km bike race in Geelong
60km easy ride in hills from Geelong back to Lorne

Favourite run workout:
This set is when the intensity starts and some long hard threshold work

4kms warm-up + drills + run throughs
Main set:
200, 400, 600, 800, 1000, 800, 600, 400, 200 at Max with 30sec walk recovery between each
3kms cool down for a total of 12kms