Training Programs
Richard Jones, Head Coach
Devising Training Programs
•
•
•
•
•
Base fitness
Lifestyle review
Goal setting
Medical History
Current training
methods
• Dietary Requirements
• Motivation
• Strengths and
Weaknesses
• Previous experience
• Support – Coach,
family, friends
What do you want to achieve on
race day?
• Defining the demands of your event
• Have clear aims & objectives
• Your body is only as strong as you make
it!
• Pay attention to intensity
If your training & racing is to
change (improve)
Then you must be willing to
change first
Periodisation
• Macro Cycles
–
–
–
–
Base (Nov – April)
Pre Comp (May/June)
Competition (July - Sept)
Recovery (Oct)
• Meso Cycles – 4 weeks
• Micro Cycles – 7 days
Macro Cycles;
Training Phases in a typical year
•
•
•
•
Phase 1- Base
Phase 2- Pre Comp
Phase 3- Competition
Phase 4- Recovery
Nov - April
May/June
July - Sept
Oct
Traditional Meso Cycles
120
Load %
100
80
60
40
20
0
1
2
3
We e k
4
Typical Triathletes Meso Cycle!
120
Training load %
100
80
60
40
20
0
1
2
3
4
5
week
6
7
8
Micro Cycle -> Annual Plan
•
•
•
Each training session should have a
specific objective
Active recovery aids recuperation
Micro cycles provides focus on particular
objective
Base Phase
• Slow is smooth and smooth is fast
• Strength & endurance
• Improve technique, skills,
weaknesses
• Prepare body for higher build
phase/period
Examples of Base Phase training.
Swim:
• Aerobic mix 6 x 400 + 30 (mixed with KWF P&P)
Bike:
• Aerobic ride 90mins - 3hr (include chain gang!)
Run:
•Fartlek 5 Ez / 5 steady 80%
4/4/3/3/2/2/1/1/3/3/2/2/1/1
Pre Comp Phase
• To Prepare for the specific demands of
the A – priority race
• Increase of intensity and possible
duration
• Possibly more recovery will be required
Examples of Pre Comp Phase Training
Swim:
• Aerobic endurance 20 x 100m + 10/15 sec
• Threshold 10 x 150 + 10/15
Bike:
• Wattage/ HR 5 x 3/5 mins 2min spin rec
Run:
• Track 4 x 800-400-200-200
• Miles at Goal RP
Sunday:
• Group ride 2hrs (chain gang) with a 20min easy run off
Competition Phase
•
•
•
•
•
Physiological peak for your first sprint /
Olympic / IM distance triathlon
Eliminating all training fatigue
Tactics / Nutrition
TAPER
Race evaluation
Examples of Competition Phase
Training
Swim:
•
10 x 150 Threshold pace – Short recovery
•
Aerobic session – 10 x 200 + 30
Bike:
•
Aerobic ride (Possibly include chain gang of 20-30mins)
Run:
•
4 x 1km (Full recovery)
Monitoring and Evaluating
• All the key workouts depend on the objective &
the goal of each athlete
• The athlete must decide/evaluate what part of
training will require “topping up” & continually
assess whether this goal is being achieved
• Design key workouts to ascertain whether the
athlete is at the desired conditioning level
Getting faster & fitter is like
sharpening a pencil
The sharper the tip, the more
easily it will break
Recovery and Over-training
• Possibly/Arguably the most important
part
• Is to allow body to adapt to the training
load
• Function to help the body remain healthy
Traditional Meso Cycles
120
Load %
100
80
60
40
20
0
1
2
3
We e k
4
Gradual Adaptation
Principles in Action
RECOVERY
FATIGUE
COMPETITION
WEEK 7
ENERGY LEVEL
WEEK 3
WEEK 6
WEEK 2
WEEK 5
INTENSITY OF WORKLOAD
WEEK 1
WEEK 4
WEEK
Typical Triathletes Meso Cycle!
120
Training load %
100
80
60
40
20
0
1
2
3
4
5
week
6
7
8
Over-training
Harder may not be better!
• It takes a long time to get good (WC Scott
Molina)
• Consistency is the key
• Moderation in training leads to consistency in
training and continuous improvement
• Quality of training with adequate recovery is
far superior.
The 10 Commandments of training
1. Train Moderately
6. Plan to Peak
2. Train Consistently
7. Improve Weaknesses
3. Get Adequate Rest 8. Trust your Training
4. Train with a Plan
9. Listen to Your Body
5. Train with Groups
infrequently
10. Commit to Goals
RACE SMART ANY QUESTIONS?
• Training programs
• One to one coaching
•Corporate team coaching
•Endless Pool swim stroke analysis
• Day camps
• Swim clinics
•Overseas training
•Bike set up and power analysis
Once at a high level of fitness the aim is to hold
things in place, then move to a higher level again
• Holding onto fitness has to be carefully managed.
• Due to the nature of working with three disciplines,
work over a 4 weekly cycle inside each phase of
training.
• Once we are happy again with our aerobic stability we
can then start to develop and build in our critical
velocity [ race pace work].
2010
WHAT WILL IT TAKE TO ACHIEVE YOUR GOAL?
• SWIM:
•
200/400m: Goal time
1500m:
• BIKE:
MAP & LTP: watts at target
weight of
? kg.
• RUN:
Flat 5/10km in: Target goal
Add meaning to heart rate
monitoring
• Monitoring heart rate tells you how fast your heart is
pumping not how well you are improving on you bike or
how hard you are working
• HR is dependant on many outside variables (levels of
hydration, air temperature, core body temp, quality of
sleep, etc.
• A power meter measures your rate of work, that is how
hard you push on the pedals (amount of horsepower
you are using)
Analyze your race
• Understand why you succeed of failed
• Are you pedalling “too much”?
• Was your gearing correct?
• Replay the race in your head for a better understanding of
the specific demands of the race
• Once your strengths and weaknesses are known, then and
only then will you be able to develop a plan of action to
improve those weaknesses
LTP/FTP Testing (every 6 weeks)
1.
2.
3.
4.
5.
6.
7.
10min warm up in small chain ring
3 x 10sec spin ups (max cadence) with 1min spin easy
recovery
2min easy
5min max effort
10 minute easy spin
20minutes all out effort
10minute spin down