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Training Plans
• Desire – set a goal
• Design – develop a plan
• Discipline – stick to the plan
• Determination – race day
Minimal Math
• 1 + 1 = 2– For each sport, at least one interval session
and one endurance session per week.
• 2 x 3 = 6– Two sessions in each sport per week, six
sessions total.– 80% endurance and 20% speed
Effect of effort on fuel source
50 55 60 65 70 75 80 85 90 95 1000.8
0.9
1
1.1
1.2
1.3
1.4
1.5
% Max HR
RQ
LactateThreshold
Zone 1 2 3 4 5
Optimal training zones
Zone 1 and 2– Low HR
– Fat burning zone
– 18 months to see shift in RQ
– 80% of training
Zone 4– Speed work
– Shifts LT to right
– Fat burning for 6-8 hours afterwards
– 20% of training
Zone 3: No-man’s land
“Pro’s”• Feels like a good hard
workout.
• Out of breath, legs burn,
• Ran steady pace just slower than race pace.
• May be target pace for IM.
Cons• Not fast enough to
increase LT.
• Not slow enough to burn fat.
• Won’t help you race faster.
• Endurance Work– 80% in Zone 1 + 2
• Shift fat burning
– Easy pace
– HR < 70% max
– 9-12 min miles running
– Easy spinning on the bike
– Long glide on swim
• Speed Work– 20% in Zone 4
• shift LT
– Intervals• Race pace or faster • Equal or less time recovery • 30 sec to 5 min
– Tempo• Slower than race pace.• 10-30 min.
Periodization• 4-5 week build in number of intervals.• Drop back 2 weeks in schedule • Build again for 4-5 weeks.
Interval Strategy (train smart then train hard)
• Alternate race pace and recovery.– Gradually build duration and decrease recovery
– Short recoveries • keep heart rate up• work on technique and form• condition body to recover while still moving
– Pacing• have a target race pace in mind• discipline to hit it
Intervals• Three variables: distance, pace, recovery
200m 100 200m
400m 400m
200m 200m 200m
200m
100 100 100
100 200m200m 100 200m 200m 200m 200m100 100 100
200m 100 200m 200m 200m100 100
200m 100 200m 200m100
Week
1
2
3
4
5
200m 200m 200m 200m 200m
REST!• One day off per week.
• Recovery week every 4-5 weeks.
• Cross train to avoid burn out.
• Get plenty of sleep.
• If you feel over trained adjust your plan.
3 ways to view swimming
• Muscle– Move as much water
as possible– High turnover
• Mechanical– Arm as paddle– Body roll as lever
• Holistic– Long glide– Feel body position– Contact points
Swimming• Technique and drills (2-4 laps each)
– S - swim– K - kick– I – Individual Medley (back and breast stroke)– P – pull
• Intervals– 50-100m (sprint and Olympic)– 200-400m (1/2IM and IM)
• Active recovery between intervals with drills– Fist and one arm– Catch-up and finger tip drag
Bomb proof combat roll
Bomb proof combat swim
Biking• Balance:
– Aero– Power– Flexibility
Key Workouts
• Intervals– 3-5 min (sprint, Olympic)– 10-15 min (1/2 IM, IM)
• Hills– Speed work in disguise
• High cadence– Small front ring
Running
• Good form– Lean at ankles– Flat foot– Chin down– Minimize injuries
• Increase speed– Lean forward – Do not lengthen stride
Key workouts
• Endurance:– Build gradually adding
a few miles a week.
• Speed:– Start race pace
intervals early– Discipline to stay at
target pace– 800m (sprint, Olympic)– Mile (1/2IM, IM)
• Bricks– 20+ mile bike
– 4-5 sprints in second half
– 1st 10 min of run at race pace
– IM: added 1 mile @ race pace each week
Preparing for Race Day
• Swim in waves
• Bike in wind
• Run in heat
Multiple races
• Pick “A” and “B” races
• May need to train through B races
• 3-4 weeks between A races.– Recover– Short build– Taper
Off season
• Don’t get out of shape
• Best time to lose weight
• Work on technique and weaknesses
• Rest
Cross training (zone 1-2)
• Walking– Back pack– Pole hiking– Snow shoeing
• Paddling– Canoe– Kayak
• Skiing/skating– Classical ski– Skate ski– Double poling– In-line/roller skate– Ice skate
Triathlon Training Plans
• Personalize– How fit are you now?– What is your weakest event? (early focus)– What is your strongest event? (late focus)– What is your target race?– What are your goals for the season?– How many hours a week can you train?
