Workout Wednesday with Stephane Vander Bruggen

Competing in triathlons was something that Stephane Vander Bruggen was born into. With his parents introducing the sport to him, from a very early age he established a mentality of being the best. A mentality that eventually paid off. In the Age Group World Championships in Chicago in 2015, he placed third in the men’s sprint distance 35-39 age group category. He also took sixth place in the standard distance race, both worthy follow up positions after ultimately claiming the World Championship titles for both distances in the same age group category in 2014 in Edmonton.

So as a man, who knows what it takes to become a Champion, we hear about what his favourite workouts are with this week’s Workout Wednesday.Name:Stephane Vander Bruggen
Country:Belgium
Age Group: Male 35-39
Profession:Full time Coach

How you got involved in triathlon?
I followed my parent’s steps and wanted to beat them both. I was 15 when I beat my Mum and 18 when I beat my Dad!

How often you train?
I train daily between 10-15 hours per week. I never stop but I have 4 weeks per year where I only do 5 hours per week. I also do 4 weeks per year where I train longer at 25 hours per week at camps.

Best training advice?
Focus on regularity, not quantity – especially if you are an age grouper. You don’t have the time to fully lose your fitness and rebuild again. Although family, work, friends and other hobbies will get in the way, keep the body moving, especially when you are over 35.

What motivates you to race?
Keeping healthy, winning, pushing my own limits, feeling fit and doing achieving a “personal best.”

Favourite swim workout:
400m IM
8x50m fins as 25m drill and 25m fist fast
10x50m max on 45sec
10x100m max pad and PB on 1min30sec
200m as 25m switch and 25 back

Favourite bike workout:
30kms easy WU and WD
45kms team TT at max with 2 other coached athletes (Craig Morgan and Craig Davis)
And try and break the hour

Favourite run workout:
3kms WU and WD + drills and run throughs
Main 6x1000m track at max x200m easy float