Should Triathletes’ Run Training Differ from
Elite Runners’ Training?
1.
2.
3.
4.
5.
6.
7.
Comparison of physiological
demands
Comparison of athletes and
training
Which physiological variables
matter?
Implications for training
Can swimming/cycling replace
running mileage?
Individuality
Mistakes to avoid
How do the Physiological Demands of O.D. Triathlon
compare to 10,000M/1/2 Marathon?
10,000
1/2
M
Marathon
90-95
92-95
88-90
% VO2 Max
Relative to Lactate Thrshld
Above
Above Run @ LT
Physiology at Run Start
Reduced glycogen stores Optimal Optimal
Specific muscle fatigue
Reduced blood volume
Blood flow distribution
CNS fatigue
Recruit Type II Fibers
Reduced economy
Olympic Dist Triathlon
How do the Physiological Attributes of the Athletes
Compare?
Olympic
1/2
Distance 10,000M
Marathon
Triathlon
Run VO2 Max-Men (ml/kg/min)
72-84
78-87
76-84
Run VO2 Max-Women (ml/kg/min)
63-73
68-78
65-75
% V02 Max at Lactate Threshold
Running economy (ml/kg/min @ 20 km/hr)
82-87
65-74
84-89
62-67
87-90
59-64
Training Comparison
Olympic Dist
Triathlon
Men
Hours Trng/Wk
Peak Run Volume/Wk
Competition Phase Run Volume
Race Pace/Km
10,000M
24-36
15-18
100-150
180-215
80-110
140-180
3:09-3:18 Tri
2:57-3:09 Run 2:40-2:48
1/2
Marathon
16-20
190-240
150-200
2:50-2:56
Training Comparison
Women
Hours Trng/Wk
Peak Run Volume/Wk
Competition Phase Run Volume
Race Pace/Km
Olympic Dist
Triathlon
10,000M
1/2
Marathon
24-36
90-115
75-100
15-18
160-200
130-170
16-20
175-220
145-180
3:21-3:33 Tri
3:15-3:27 Run 3:00-3:10
3:10-3:18
Which Physiological Variable is the Best Predictor of
Running Performance?
John
80
VO2 Max (ml/kg/min)
Lactate threshold
80% = 64 ml
O2 Uptake @ 19 km/hr
66 ml
O2 Uptake @ 19 km/hr
?
(post-cycle)
Mark
Craig
76
72
88% = 67 ml
88% = 63.4 ml
70 ml
62 ml
?
?
•Best predictor of performance = pace @ LT
(lactate + economy)
Implications for Triathlon
Run Training
•Strategies to reduce difference from
optimal conditions at start of run
•Train to improve lactate threshold
•Train to improve running economy
(running only & off the bike)
•Use “creative periodization” to accomplish
these objectives
Reducing Differences from Optimal Conditions @ Run
Start
•Excellent cycling fitness, to reduce relative
demand
•Strategic effort on bike (team-work, high
cadence)
•Controlled first km run
•Carbohydrate/fluid intake
Training to Improve Lactate Threshold
•Peripheral adaptations ( capillarization,
mitochondria,  aerobic enzyme activity, etc.) in
muscle, which  lactate accumulation ( formation/ 
clearance)
•Greatest stimulus to improve LT is to train at or slightly
above LT effort
•LT Pace = ~15 km race pace =~One hour race pace =
10 km race pace +~10 seconds/km
•Tempo runs (20-45 min) or cruise intervals (5-15 min
with short recovery)
•Increased running volume helps too
Training to Improve Running Economy (run only)
•Accumulated running experience/volume
•Improved technique (drills)  economy
•Maintenance of technique (drills and core stability) 
economy
•Increased strength (wtlifting) may  economy
•Hill running may  economy
•Tapering  economy
•Economy is specific to speed and terrain
Training to Improve Running Economy off the Bike
1. Cycling must be strong so athlete can run well off the
bike = bike racing fitness
2. Strategies to run close to “fresh” 10 km pace =
Sustained fast running when fatigued
•
•
•
•
Bricks (discussed shortly)
Run hills followed by intervals (brick without the
cycling)
Fatigue legs with exercises (e.g. burpees) before
intervals
Long drills to maintain technique
How Important are Bricks in Improving Running
Economy off the Bike?
•
•
•
•
Highest specificity for racing
Insert hard brick sessions carefully due to
recovery requirement
Periodize, but include some type of brick yearround
What types of bricks are optimal at different
stages of preparation?
Do Swimming & Cycling Training Improve or Hinder Running
Performance?
•
Positives:
• Swimming & cycling improve cardiovascular fitness
with less risk of injury than additional running
Swimming & cycling help recovery
•
•
Negatives:
• Lactate threshold and running economy improve
•
•
•
due to peripheral adaptations in the muscles (lack
of specificity)
Cycling tends to develop tight hip flexors and
hamstrings
Cycling may overdevelop quads
Swimming and cycling increase overall fatigue
Implications for Triathlon Run Training
•Replacing “non-specific junk miles” with
swimming and cycling develops general
aerobic fitness & helps recovery
•Effects of increased running volume in
developing peripheral adaptations cannot
be replaced
•Cannot substitute specific run training to
improve LT and economy
Designing Training for Different Stages of
Development
•
•
Large differences between triathletes in ability to adapt
positively, depending on:
• Biological/training age (changing canvas)
• Gender
• Genetics (“Plumbing” and “Adaptability”)
• Injury history
• Biomechanics
• Some young swimmers have  bone density
Volume/intensity dictated by current ability to adapt
positively (increase 10-25%/yr?)
Mistakes to avoid:
•
Ramping up running volume or intensity too quickly
(or at same time = stress fractures)
•
Emphasizing specific sessions and speedwork
before building up a big aerobic base
•
Charging out of transition as though racing 3km
(invariably leads to slower time)
•
Not taking steps to improve poor running technique
•
Training O.D. triathletes like 5,000m runners (lower
mileage/more speedwork)
•
Not progressing training from year-to-year