Triathlon Training
Thu, 18. Feb, 2010
The Disciplines – Supersprint Triathlon
Swim 400m
Bike 20km
Run 5km
Training must be specific to these disciplines and distances for successful completion. Thus training must incorporate all of these disciplines on a weekly basis.
Training Specifics
Transitions
Stretching and Weight Training
List of Stretches
Training details and explanation
Transitions:
It is essential to train the transitions, as it is quite a unique feeling to get out of the water and go straight onto a bike and likewise for the bike to run transition. The muscles require adaptation time and it is important that 1 session a week includes some form of transition training. On the day it is very important to have all appropriate gear ready at each transition. Take it steady and do not rush as the transition is a great opportunity to recover some energy for the next phase. The time requirement should be in the region of 4-5 minutes for the swim to bike transition and 3-4 minutes for the bike to run transition.
Stretching and weight training:
Research would suggest that weight training for triathlon acts more as a synergistic aid rather than a specific performance enhancing activity, thus it should feature as part of a circuit in the training cycle. Stretching should feature at the end of each session to keep the muscles supple and the joints mobile.
List of stretches:
Hamstrings
Hip rotators
Adductors
Back and shoulders
Hip flexors
Quads
Achilles and calves
Training details and explanations:
Heart rate:
With the use of a heart rate monitor it is possible to continually measure heart rate and gain important bio feedback. The calculation for maximum HR is 220-age. Calculate 60-75% of maximum. HR should be maintained within this bracket during training.
Effort level:
Effort level can be monitored without a HR monitor using something called the Borg scale. This is essentially a self perceived effort rating on a scale of 1-10, 1 being very easy and 10 being very hard. During training perceived effort levels should be between 6 and 8.
Minimal training requirements: A popular question is ‘what is the minimal I have to do to complete a triathlon?’ to which there is no easy answer. The following plan provides an outline of how a novice athlete can train and complete a triathlon comfortably. If 50% of the plan is completed, then it will be a struggle, but a finish is likely.
Triathlon 4 week Training Program
(You can start this program now and repeat after 4 weeks)
Day Swim Bike Run Gym
Monday 30mins 30mins
Tuesday 60mins 30mins
Wednesday 30mins
Thursday 30mins 30mins
Friday 30mins 30mins (Back to back)
Saturday 45mins 30mins
Sunday 20mins
Monday Day off
Tuesday 20mins 30mins
Wednesday 30mins
Thursday 30mins 30mins
Friday 8miles 2miles
Saturday 60mins 30mins
Sunday 45mins
Monday Day off
Tuesday 2x 400m TT 30mins Time Trial
Wednesday 30mins B4×5mins (Back to back)
Thursday 30mins 30mins
Friday 8miles 2miles
Saturday 60mins 30mins
Sunday 45mins
Monday Day off
Tuesday 45mins 30mins
Wednesday 45mins
Thursday 30mins 30mins
Friday 45mins 30mins
Saturday 60mins 30mins
Sunday 30mins
Monday Day off
Tuesday 30mins
Wednesday 30mins
Thursday 20mins
Friday Day off
Race Day!
