TRIATHLON NEW ZEALAND – TRI SCHOOLS Planning the Training

TRIATHLON NEW ZEALAND – TRI SCHOOLS

Planning the Training

PART 1:

Methods of Training (Pgs 65-78 Workbook)

PART 1:

Methods of Training (Pgs 65-78 Workbook)

PLANNING THE TRAINING


PLANNING YOUR TRAINING

•Triathlon encompasses various components of fitness•Endurance•Strength•Speed•Muscular endurance

•In order to perform well in triathlon your training programme needs to use accurate methods to improve the above fitness components


OVERVIEW – METHODS OF TRAINING

• Training is the process we go through to improve our ability to perform at a greater intensity for a longer period of time

• It is important to understand the various methods of training to implement an effective training programme

• There are four broad training methods: • Continuous Training • Weight Training• Circuit Training• Interval Training


CONTINUOUS TRAINING

•Continuous training > 30 mins

•Duration – should be in excess of the length of competitive performance (e.g. triathlon run takes 30 minutes to complete so training should be longer)

•Advantages for athletes:•Increase in volume of training which can be tolerated in a session•Recovery from intense exercise within a training session is enhanced•Recovery from general training is enhanced


CONTINUOUS TRAINING - cont.

Comparison Factors for the Responses to Low and High intensity Continuous Training

Factor Low-Intensity High-Intensity

Duration 30 min – 3 hours 15 min – 1 hour

Intensity as a % of max performance

70-80% 80-90%

Heart rate

bpm

%max

140-160

70-80%

160-180

80-90%

% VO2 max 55-70mL.kg-1.min-1 70-80mL.kg-1.min-1

Rushall, B.S. & Pyke, F.S. (1990). Training for sport and fitness.


WEIGHT TRAINING

•Used to develop the capacity to express strength and power and also to protect from injury

•Initial gains in strength are attributed to neuromuscular adaptations

•Athletic performance encompasses several types of strength

•4 types of muscle contraction


WEIGHT TRAINING cont.

Watson, A.W.S (1995). Physical Fitness and Athletic Performance. New York: Longman


WEIGHT TRAINING cont.

Watson, A.W.S (1995). Physical Fitness and Athletic Performance. New York: Longman

Component Load Reps Sets Speed Rest

Advanced

Strength

Beginner

2-6 RM 2-6 3-6 Slow/med 3- 5 minutes

8-12 RM 8-12 2-3 Slow/med 2-3 min

Power 8-20 RM 4-8 3-6Fast/

explosive3-5 min

Endurance 15+ RM 15-30 2-3 Medium Minimal


CIRCUIT TRAINING

•Consists of a series of exercises in a rotation format

•Circuits can be tailored to the fitness goals of the athlete•for example strength, speed, muscular endurance or even skill development

•Circuits can be performed against the clock or number of repetitions


CIRCUIT TRAINING cont.

Reverse Crunch

Burpees

Step-ups (weights my be used)

Press ups

Squats

Chin ups

Shuttle Runs

Tricep Dips

Straddle Jumps

Crunches


INTERVAL TRAINING

•Involves alternating periods of activity and recovery

•Can be used to develop anaerobic and aerobic capacities

•Interval training provides greater amounts of exposure to intensive training without experiencing excessive fatigue

•Increases the quality of work by allowing athletes to work at a greater intensity (when compared to continuous training)


INTERVAL TRAINING – cont.

Interval Training Characteristics

Duration of work 30 seconds to 2 min

Intensity of work 90-95% of best performance standard

Duration of recovery period 2-6 min

Work: recovery ratio 1:2 to 1:3

Repetitions 3-12

Rushall, B.S. & Pyke, F.S. (1990). Training for sport and fitness.

PRESENTATION TITLE

PART 2:

Principals of Training

PART 2:

Principals of Training

Training Principles

1. Individual Differences

2. Adaptation

3. Overload

4. Progression

5. Reversibility

6. Specificity

7. Recovery

Individual Differences

• Each individual has a unique anatomy, physiology, psychology & history

• Athletes have different training responses to the same training programme


INDIVIDUAL DIFFERENCES & TRIATHLON

Adaptation• Is the way the body responds to the training

programme

• The parts of the body that are active stressed during exercise adapt to those stresses, leading to an increase in performance


ADAPTATION & TRIATHLON

•The main adaptations that occur in response to triathlon specific training are:

•Decreased resting heart rate

•Increased glycogen stores in the muscle tissue

•Increased efficiency in oxygen uptake •(increased red blood cells and blood volume)

•Increase in mitochondria

Specificity Is the least complex training principle

‘In improve one’s ability to perform a certain task involves working specific muscles or organ systems at an increased resistance’ (Foss et al., 1998)

We don’t train for triathlon by doing gymnastics!


SPECIFICITY & TRIATHLON

•‘You are what you train for’

In order for a training programme to be effective it must be specific for the sport and position of the performer.

•Examples of specificity related to Triathlon:•Swimming•Cycling•Running

Overload In order to adapt (or improve) we must overload the

system so that it is forced to adapt to the new load

This makes our body systems stronger/more efficient

But … if we get it wrong, we breakdown and get performance decreases

Training gains are maximized up to a critical point where training becomes excessive

Below the critical point, it’s the Under training zone; above it’s the overtraining zone.

Overload

Training gains are maximized up to a critical point where training becomes excessive

Below the critical point, it’s the Under training zone; above it’s the overtraining zone.


OVERLOAD & TRIATHLON

•In triathlon the overload principle is influenced by the intensity, duration and frequency of training

Training variables Swimming Cycling Running

Frequency 2-5 x per week; new swimmers can benefit from more sessions

2-4 x per week 2-3 x per week; less than swimming & cycling; injury prevention

Intensity Able to swim at a range of intensities every session

Able to cycle at a range of intensities every session

Mainly low intensity, aerobic work; running history

Time 20-90min 40min-3hr 20-60min; less than swimming & cycling

Type Pool & sea; wetsuit & non-wetsuit; drills, variety, confidence

Road, wind trainer, MTB, skills, confidence, safety

Soft surfaces, hills, drills, shoes

Progression

The overload imposed on an athlete must be progressive

If a training programme stays at the same intensity for a whole year, adaptations will only be evident at the beginning, as after this the body will no longer be overloaded


PROGRESSION & TRIATHLONMonth May June-August September October November-

DecemberJanuary-April

Competition

Phases TRANSITION PREPARATION COMPETITION

General Specific Pre-Competition Competition

Macro-cycle 1 4

4 12

2 2 2 6

Number of Micro-cycles

4 4 4 3

Goals Active rest, Psychological regeneration, Attend to chronic medical problems, Analysis of past performances & planning for next training year.

Endurance (high volume), Technique changes

No competition, Sport-specific technique increased, More Variety, Energy output peaks at end of phase, Intensity increases towards end of phase, Flexibility, mental skills, nutrition

Specialised training, Emphasis on intensity, Speed & Power, Sport-specific development at end of phase, Competition schedule starts to dictate training

Maintain fitness capacities through intensity, Competition schedule starts dictating training, Taper, Tactical and mental focus.

Reversibility

The adaptations that take place as a result of training are all reversible

Adaptations to endurance training can be lost more quickly than it takes to achieve them while strength gains are lost more slowly


REVERSIBILITY & TRIATHLON

•Like all sports if you do not keep the relevant muscles or organ systems working they will be lost.

Recovery One of the most overlooked principles of training

It is during the recovery sessions that the adaptations to training take place!

Recovery sessions may not necessarily mean complete rest

Periods of lower intensity activity will allow the body to adapt without increasing the stress placed on it. These periods are excellent opportunities for work on technique and tactics.

Variation

If training programmes are repetitious, athletes can soon become bored and lose their motivation

Super-Compensation

• Applying the principles effectively will lead to Super- Compensation (improved Performance)

PART 3:

PeriodisationPART 3:

Periodisation

Periodisation

“The optimal training program would be one that maximally stimulated positive adaptations, while minimizing the cellular and systemic stress thrown at the body in order to trigger the

changes”- Stephen Seiler

Periodisation• Systematic planning of training and

competitive activities

• Peak for particular events

• Develop and overlap specific components of fitness at different stages of training and competition season

Periodisation

• Recognises and plans for the fact athletes can’t maintain the highest level of performance all year round

• Recognises that a regeneration period after a heavy training load will allow athletes to progress to a higher level at a later training date

Periodisation

Build-up 2

Time

Training Load

Regeneration Period

Build-up 1

Low

High

Progression

Periodisation

• Macrocycles– Season to years

• Mesocycles– Week to months

• Microcycles– Session to week

Periodisation• Standard approach to a macrocycle (i.e., a

single competition build-up) Endurance Strength Speed Power Taper In Competition Taper Out

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TRIATHLON NEW ZEALAND – TRI SCHOOLS Planning the Training