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Training 101. Triad Triathlon Team October 10 th , 2014. Why do you Train?. Weight Loss? Better Health? Injury Prevention? Enjoy Exercise? Social Experience? To be faster than your friend/sibling/spouse? To overcome a personal challenge? To win?. What is Training?.

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Training 101

Training 101

Triad Triathlon Team

October 10th, 2014

Why do you train
Why do you Train?

  • Weight Loss?

  • Better Health?

  • Injury Prevention?

  • Enjoy Exercise?

  • Social Experience?

  • To be faster than your friend/sibling/spouse?

  • To overcome a personal challenge?

  • To win?

Triad Triathlon Team

What is training
What is Training?

  • Training is purposeful

    • Training without purpose is called working out

    • Turn your wishes into goals by being specific and honest with yourself:

      • How much? How fast?

Triad Triathlon Team

What is training1
What is Training?

  • Training is a Science

    • Sports Science is continuously evolving

  • Training is an Art

    • Learning to better understand yourself as an individual through training.

Triad Triathlon Team

Principles of training
Principles of Training

  • These are derived from science and are generally accepted in athletics.

  • Progressive Overload

    • Body responds to stress.

      • Too much and you get injured

      • Too little and you don’t maximize improvement

Triad Triathlon Team

Principles of training1
Principles of Training

  • Fitness is Specific

    • Training needs to be specific to the goal.

      • You can’t achieve peak triathlon performance by cross country skiing.

      • Training should simulate conditions of goal race

Triad Triathlon Team

Principles of training2
Principles of Training

  • Fitness is Reversible

    • Fitness is constantly fluctuating

    • Repetitive patternsor interruptions can have negative impact on fitness.

    • Return to previous fitness levels will take ~2x as long as the duration of the interruption.

Triad Triathlon Team

Principles of training3
Principles of Training

  • Training is Unique to the Individual

    • Different people respond differently to same stimulus.

Triad Triathlon Team

Training stress
Training Stress

  • Your body only improves when recovering from stress.

  • Stress can be induced by varying 3 elements of training: Frequency, Duration, Intensity

Triad Triathlon Team

Training stress1
Training Stress

  • Frequency: How often you train

  • Duration: Measured in units of time or distance.

  • Intensity: A critical aspect of training requiring close attention.

  • Volume: Frequency x Duration

  • Workload: A combination of frequency, duration, and intensity. Best used for relative comparison of an individual athletes training blocks.

Triad Triathlon Team

Intensity thresholds

  • Lactate Threshold

    • Lactate is a by-product of the glucose used by your muscles. Exits muscle through blood stream.

    • Occurs when lactate is produced faster than it can be cleared out of the muscle. Linked to that “burning” sensation in your muscles

  • Aerobic Threshold

    • Lower than LT, marked by slight increase in breathing effort. Significant part of long-distance triathlon training.

Triad Triathlon Team

Measuring intensity
Measuring Intensity

  • Rate of Perceived Exertion (RPE)

    • Requires subjective self quantification.

    • Valuable tool when used in conjunction with other methods.

  • Heart Rate (HR)

    • Uses Heart Rate Monitor to read heart rate during exercise.

    • Has become the benchmark for athletes

    • Has some of the same limitations as RPE

  • Power

    • Primarily applies to cycling. Although perhaps analogous to training by pace when running.

    • Removes all variability introduced by the human body/mind

Triad Triathlon Team

Training zones
Training Zones

  • Zones

    • Based on a percentage of Lactate Threshold Heart Rate (LTHR) or Maximum Heart Rate

    • Z1 (Easy/Recovery)

      • Used for recovery workouts or rest periods between hard intervals

    • Z2 (Aerobic Endurance)

      • Maintained effort well below LT. Used extensively during long course efforts (HIM, IM)

      • Promotes development of slow-twitch muscles and improves muscles ability to use oxygen

    • Z3 (Anaerobic Endurance)

      • No mans land zone sometimes effective for medium length race efforts

    • Z4 (Threshold)

      • Critical training zone. Helps increase LT

      • Very hard effort. Can only maintain this intensity for short period (<1 hr)

    • Z5 (Anaerobic / Power)

      • Extreme effort. Promotes speed through development of fast-twitch muscles and ability to process lactate

Triad Triathlon Team

Training zones1
Training Zones

Source: Training Peaks

Source: Fink

Triad Triathlon Team

Training lessons learned
Training Lessons Learned

  • Believe in yourself!

  • Recover, Recover, Recover

  • Train the mental aspects

  • Be honest with yourself

  • Use proper technique. Develop Skill

  • Have a well defined goal

  • Develop a plan and measure progress

  • Do only what is necessary to achieve your goal

Triad Triathlon Team