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TRIATHLON TRAINING Greg Parkin

TRIATHLON TRAINING Greg Parkin. HOW WE TRAIN. There are various components that need to be considered to improve fitness, and therefore performance within triathlon. HOW WE TRAIN OVERLOAD PRINCIPLE AEROBIC ENDURANCE STRENGTH SPEED POWER RECOVERY SPECIFICITY PERIODISATION.

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TRIATHLON TRAINING Greg Parkin

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  1. TRIATHLON TRAININGGreg Parkin

  2. HOW WE TRAIN There are various components that need to be considered to improve fitness, and therefore performance within triathlon

  3. HOW WE TRAIN • OVERLOAD PRINCIPLE • AEROBIC ENDURANCE • STRENGTH • SPEED • POWER • RECOVERY • SPECIFICITY • PERIODISATION

  4. OVERLOAD THE BODY OR ENERGY SYSTEMS NEED TO BE OVERLOADED TO IMPROVE

  5. OVERLOADThe GREEK athlete Milon was the first competitor who, perhaps unwittingly, implemented the principles of periodisation and overload as early as the 6th Century.He determined the training cycles by carrying a bull calf on his back each day until it reached maturity.The bull got slightly heavier every day, and he of course got slightly stronger!

  6. OVERLOAD WE OVERLOAD THE BODY BY INCREASING THE LOAD, INTENSITY, FREQUENCY OR DURATION.ONCE TRAINING HAS TAKEN PLACE, THE BODY WILL ADAPT (ADAPTATION) TO THE NEW TRAINING LOAD (DURING REST PERIOD)- IT IS THEN READY FOR INCREASED LOADDO NOT OVER-TRAIN!!!REVERSIBILITY ‘IF YOU DONT USE IT, YOU LOSE IT!’

  7. OVERLOAD Increase your overall time on the bike each weekIncrease the number of sprints that you do during a rideIncrease the number of hill climbs that you do during a rideRide in a higher gear during a hill or sprintRide for a longer period of time in Heart Rate zones 4 and 5 (only after base completed)Increase your top speed, heart rate, or power on a regular route.

  8. OVERLOAD Always remember that the goal of overload is to allow your body to overcompensate, which can only happen during the rest and recovery mode. Always plan in easy days into your week and easy weeks into each month. Do not be tempted to shorten up this rest! Do not feel guilty that you're not working hard! Enjoy it. Allow your body to become stronger. Allow your immune system to stay healthy. If you only push, push, push, you will become tired, sick, injured, unmotivated, and frustrated.

  9. AEROBIC ENDURANCE • TRIATHLON IS 90% AEROBIC, 10% ANAEROBIC • LONG SLOW DISTANCE (LSD) • INTERVALS • SESSIONS

  10. LONG SLOW DISTANCE • LONG DISTANCE AT BELOW 75% MAX HR FOR THAT SPORT • HOW MUCH SHOULD YOU BE DOING? • MAX 100% OF ALL TRAINING • MIN 70% OF ALL TRAINING • TIME TO PRACTICE TECHNIQUE

  11. LONG SLOW DISTANCE • THE ZONE 2 DEBATE!!!! • BENEFITS- personal well-being, technique. • IMPROVING TIME TAKEN USING LESS ENERGY • EFFICIENCY- increase in speed • IRONMAN EXAMPLE

  12. LONG SLOW DISTANCE-Phil Maffetone • “I was warned that his methods were probably going to sound crazy at first, but assured that they really worked. That was 1984. And, yes, at the time his philosophy on training was almost completely opposite from my “do more, faster” approach. Now it’s a new millennium, and his training techniques that once seemed crazy are almost universally accepted as the only method that will allow you to reach your peak performance year after year. Using Phil’s training program and consulting with him over the years, I have been able to rack up a long list of international triathlon victories, including six Hawaiian Ironman titles, the last of which came at age thirty-seven!” Mark Allen

  13. INTERVAL TRAINING • SET DISTANCES HARD FOLLOWED BY A RECOVERY PERIOD • BETWEEN 3 TO 15 MINS • RATIO OF 1:1 FOR AEROBIC TRAINING • BETWEEN 75% TO 90% MAX HR

  14. INTERVALS • SHORT INTERVALS- in strength phase • LONGER INTERVALS- at set speed for set distance/time • HILL INTERVALS- hit a hill at a low HR and climb for set time. • DECREASING/ INCREASING- Russian steps.

  15. AEROBIC SESSIONS • OVER WINTER- LONG EASY RIDES, LONG EASY RUNS, SWIMS LONG BUT AS A SESSION • TRY AND DO 1 LONG BIKE/RUN PER WEEK • TOWARDS SEASON- BRICK SESSIONS AT RACE PACE (alternate)

  16. STRENGTHTHE MAXIMUM FORCE A MUSCLE OR MUSCLE GROUP CAN CONTRACT IN ONE SINGLE MUSCLE CONTRACTION- of more relevance in Triathlon is “Local Muscular Endurance”

  17. STRENGTH-LOCAL MUSCULAR ENDURANCETHIS IS THE NUMBER OF CONTRACTIONS A MUSCLE OR MUSCLE GROUP CAN DO USING A CERTAIN FORCE WITHOUT UNDUE FATIGUE

  18. STRENGTH-LOCAL MUSCULAR ENDURANCE • SWIMMING PADDLES, FEET CROSSED, HANDS AS FISTS, ANYTHING THAT MAKES SWIMMING HARDER WILL IMPROVE YOUR LME • CYCLING TURBO TRAINING SINGLE LEG CYCLING BIG GEAR INTERVALS HILL REPS 30 SEC UP TO 10 MINS+ • RUNNING LONG HILL REPS STRIDES UP HILL LONG DISTANCE RUNNING DOWN HILL FELL RUNNING LONGER INTERVALS AT VO2 MAX?

  19. SPEED INFLUENCES THE TIME TAKEN TO COMPLETE A SET DISTANCE

  20. SPEED • REDUCES THE TIME IT TAKES TO DO 1500M SWIM, 40KM BIKE, 10KM RUN OR THE DISTANCE YOU CHOOSE • BREAK EACH DISCIPLINE DOWN INTO SMALLER CHUNKS E.G 1500M IN 20MINS= 1.20MINS PER 100 SO DOING REPS SLIGHTLY QUICKER WITH SHORT REST WILL INCREASE YOUR SPEED?

  21. SPEED • 10 X 200mt race pace with 1 min rest • Run 10x 1km at your time for 10km and shorten the rest period. Stop as soon as you drop below the chosen pace • Ride a 10mile TT- increase pace towards end • Ride easy for 15mins into 5min flat out run

  22. POWER COMBINATION OF STRENGTH AND SPEED

  23. POWER POWER = FORCE X VELOCITY OR STRENGTH X SPEED SO TO INCREASE YOUR POWER YOU NEED TO EITHER INCREASE YOU STRENGTH OR YOUR SPEED OR BETTER STILL BOTH

  24. POWER IN TRIATHLON • SWIMMING ½ LENGTH SPRINTS WITH OUT USING THE WALL TO PUSH OFF IDEAL FOR SWIM START PRACTICE • RUNNING DOWN HILL RUNNING EXPLOSIVE STRIDES SHORT UP HILL SPRINTS 10 SEC MAX • CYCLING SHORT UP HILL SPRINTS OF 15 SEC SPRINTS FROM A STAND STILL FOR 15 SEC SIGN SPRINT AS A GROUP

  25. POWER AND WEIGHT?ON THE BIKE AT THRESHOLD YOU CAN HOLD SAY 350 WATTS BUT YOU WEIGH 100KG THIS WOULD MEAN YOUR POWER TO WEIGHT RATIO WOULD BE 3.5 WATT/KGIF YOU LOST 20KG YOU WOULD HAVE A POWER TO WEIGHT RATIO OF 4.37 WATT PER KG THEREFORE YOU WOULD GO QUICKERHAS AN EVEN BIGGER EFFECT ON RUNNING!

  26. RECOVERY • DOES NOT JUST MEAN SITTING ON THE SOFA OR THE BED • ACTIVE RECOVERY IS UP TO 1 HR AT BELOW 70% MAX HR- will reduce lactic 30% faster than complete rest. • THIS IS WHEN ALL ADAPTATION TAKES PLACE

  27. RECOVERY • EASY MOUNTAIN BIKE RIDE • SWIM 1500MTS EASY • REST FROM THE DISCIPLINE (of training sessions as well as food etc) • RESTING HEART RATE EXAMPLE

  28. OVERTRAINING? • Washed-out feeling, tired, drained, lack of energy • Mild leg soreness, general aches and pains • Pain in muscles and joints • Sudden drop in performance • Insomnia • Headache • Decreased immunity- colds, sore throats • Decrease in training capacity/intensity • Moodiness and irritability • Depression • Loss of Enthusiasm • Decreased Appetite • Increased Incidence of Injuries • A compulsive or obsessive need to train

  29. HeikkiRusko “REST TEST” • Lay down and rest comfortably for 10 minutes the same time each day (morning is best). • At the end of 10 minutes, record your heart rate in beats per minute. • Then stand up • After 15 seconds, take a second heart rate in beats per minute. • After 90 seconds, take a third heart rate in beats per minute. • After 120 seconds, take a fourth heart rate in beats per minute. • Well rested athletes will show a consistent heart rate between measurements, but Rusko found a marked increase (10 beats/minutes or more) in the 120 second-post-standing measurement of athletes on the verge of overtraining. Such a change may indicate that you have not recovered from a previous workout, are fatigued, or otherwise stressed and it may be helpful to reduce training or rest another day before performing another workout.

  30. SPECIFICITYWHEN THE TRAINING YOU DO IS SPECIFIC TO YOUR SPORT

  31. SPECIFICITY • SWIM, RUN AND CYCLE AT RACE PACE • BRICK SESSIONS- • BIKE- RUN • SWIM- BIKE • BIKE-RUN-BIKE-RUN

  32. SPECIFICITY • WHAT RACE YOU DOING? • DOES TRAINING MATCH THIS? • WHEN TO DO (next part) • HOW LONG FOR?

  33. WHAT IS PERIODISATION? • Periodisation is a training programme over a set length of time, based around key competition events. • Training is arranged into blocks of time, which vary throughout the training plan on a weekly, monthly and even yearly basis. • These blocks of time, will target particular elements of physical performance (ie- fitness/endurance, strength and technique) • The biggest benefit of this principal is the amount of rest/ recovery and the “FOCUS”.

  34. HOW? • THE PLAN NEEDS A MAIN “FOCUS” OR TARGET EVENT. • YOU WOULD USUALLY HAVE 2 OR 3 OF THESE PER SEASON. • TRAINING IS ALSO SPLIT INTO CYCLES • TRAINING IS SPLIT INTO PHASES. • THERE ARE 3 FITNESS ELEMENTS TO TARGET, WHEN WE INCLUDE TECHNIQUE.

  35. FOCUS- TARGET. • WE MUST PLAN AROUND A FOCUS- may be Worlds, may be a favourite event. • PRIORITISE RACES INTO A, B and C RACES. • “A” RACE- THIS WILL BE MAIN EVENT FOR SEASON- Could have 2 close together, or 2 to 3 over season. • “B” RACE- STILL IMPORTANT, but may be in building stage. Time to try heart rate zones and pacing. • “C” RACE- No taper- use as training- enjoy it- do things you are worried may not work.

  36. CYCLES • MACRO-CYCLE- could last 2months to 2 years • MESOCYCLE- last up to about 8 weeks- shown as Phases • MICROCYCLES- Usually a week.

  37. THE PHASES. • GENERAL PREPARATION- low intensity- building foundations- preparation for harder efforts- technique. • SPECIFIC PREPARATION- increase intensity slightly, and introduce strength sessions- more technique. • PRE-COMPETITIVE- increase intensity to maximum levels but decrease volume- start specifics • COMPETITIVE- much less volume but very specific. Includes taper for main event. • TRANSITION- active rest and recovery.

  38. PHYSICAL FITNESS ELEMENTS. • AEROBIC ENDURANCE- obvious benefits for Triathlon which is an Aerobic sport, even at Sprint distance. • STRENGTH- very important in all three disciplines. Bike strength=power, run strength=leg speed and distance, swim strength=pull phase speed. • TECHNIQUE- that’s why we are all here!! Continual, but mainly in earlier phases, then we work on specifics.

  39. THE “PLAN”

  40. CONCLUSION. • CAN ONLY DEVELOP A PLAN WITH A FOCUS- categorise your events. • PLAN YOUR TRAINING- “Winter Champions”- don’t go any faster in summer. • PLAN YOUR LIFE AROUND TRAINING? • TAPER- Always taper for main events. • REST AND RECOVERY ARE IMPORTANT.

  41. TESTING • SET DISTANCE • SET EFFORT (HR) • EXTERNAL FORCES • SWIM TEST- BIKE TEST- RUN TEST

  42. TESTING • SWIM TEST- 20min swim- 15x100mts • BIKE TEST- TT, specific to event, same course • RUN TEST- Maffetone, 5km at set HR • RACES- Silkstone shuffle, Winter and Summer series.

  43. CLUB TRAINING SESSIONS • RUN- • Technique, group runs, off road runs, hill sessions • BIKE- • Technique, group rides, off road rides, spin sessions, turbo sessions • SWIM- • 2 swims per week, open water swims

  44. FUTURE WORKSHOPS SESSIONS • RUN- • How to increase run speed through technique, • BIKE- • Descending, cornering, group riding, transitions, increasing power • SWIM- • Technique, technique. • GENERAL- • Nutrition, IRONMAN TRAINING

  45. TRIATHLON TRAININGGreg Parkin

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