TRAINING FOR TRIATHLON: HOW TO PUT IT ALL TOGETHER - Karla Bock, B.S. USAT Level I Triathlon Coach
←
→
Page content transcription
If your browser does not render page correctly, please read the page content below
TRAINING FOR TRIATHLON:
HOW TO PUT IT ALL TOGETHER
Karla Bock, B.S.
USAT Level I Triathlon Coach
Where do I begin?
Besides learning to swim…..
to bike…..
and to run…..
know that…. Triathlon is for… EVERYONE!
Objective Discuss where to begin, training ideas and concepts, how to lay out a plan, as well as other considerations to take into account now as well as for the future.
# 1 Question:
What is my goal??
¾ Is this your first race? New distance?
¾ What are your expectations?
¾ Is what I’m looking to achieve, realistic in the time
frame that I have?
Developing a plan
Pick your “key” event:
When is race day? How much time do you have between now
and then?
Work backwards from the date of the race.
Ask yourself:
9 What is my current level of training?
9 How much time (day/week) do I realistically have to put towards preparation?
9 Do I have the facilities that I need available to me?
9 What do I need to work on most?
9 Are there other events I plan to do leading up to my “key” race?
o Plot those out as well – planning for prep and recovery
I Picked My Event, Now What? ¾ Are you doing this recreationally or competitively? ¾ Start with at least 1 workout per discipline per week – depending on goal/race ¾ Begin conservatively with total training hours – you can always add more (10% increase/week) ¾ Be flexible – can switch workout days but try to stay within the training week ¾ Quality Training vs. Quantity Training ¾ Be truthful and realistic with yourself
Periodization
¾
¾ Pick
Pick your
your desired
desired race
race date
date and
and work
work back
back from
from there
there
¾
¾ Estimate/Calculate
Estimate/Calculate % % time
time dedicated
dedicated toto each
each discipline
discipline and
and work
work
forward
forward from
from there
there (great
(great variability;
variability; sliding
sliding scale):
scale):
99 Swim:
Swim: 10 10 -- 20%
20%
99 Bike:
Bike: 50
50 -- 65%
65%
99 Run:
Run: 30
30 -- 40%
40%
¾
¾ Develop
Develop technique,
technique, base,
base, strength,
strength, and
and strength
strength endurance
endurance in
in tha
thatt order
order
¾
¾ Remember
Remember the
the bricks!!
bricks!!
¾
¾ When
When inin doubt,
doubt, reduce
reduce volume
volume (time/distance)
(time/distance) and
and increase
increase intens ity ––
intensity
quality
quality vs.
vs. quantity
quantity
¾
¾ Plan
Plan for
for recovery
recovery after
after the
the event
event as
as well
well
Consistency Is Key
¾
¾ Know
Know which
which days
days you’re going
you’re going to
to do
do your
your swim,
swim, bike,
bike, run,
run, weight
weight
workouts
workouts
¾
¾ Life
Life happens
happens == can
can switch
switch when
when needed.
needed.
¾
¾ Don’t play
Don’t play ““catch-up”
catch-up” == ifif you
you miss
miss aa workout,
workout, you
you miss.
miss.
¾
¾ ““Build”
Build” your
your plan
plan == training
training and
and recovery
recovery
oo Build
Build by
by weeks:
weeks: 33 build
build // 11 recovery
recovery
oo Have
Have aa day
day off
off within
within each
each weekweek –– mentally
mentally && physically
physically
oo Quality
Quality over
over Quantity
Quantity
oo Figure
Figure out
out current
current hours
hours & & max
max hours
hours you
you could
could handle
handle
oo Increase
Increase volume
volume each
each week
week by by 10%.
10%.
oo Keep
Keep training
training time
time relevant
relevant to to event
event you ’re preparing
you’re preparing for
for7
6
5
4
3
2
1
0
Cycle 1 Cycle 2 Cycle 3Understand...
¾
¾ You
You DO
DO have
have to
to make
make the
the time
time to
to train
train
¾
¾ Be
Be realistic
realistic –– family,
family, work,
work, friends,
friends, other
other interests
interests take
take
time,
time, too
too
¾
¾ Move
Move forward
forward by
by starting
starting backward
backward
¾
¾ Slow
Slow and
and steady
steady wins
wins the
the race
race
¾
¾ Be
Be flexible;
flexible; cut
cut yourself
yourself
some
some slack
slack –– life
life WILL
WILL
get
get in
in the
the way
way
¾
¾ First
First do
do no
no harm
harm –– listen
listen
to
to your
your body
body
¾
¾ Plan
Plan for
for recovery
recoveryGauging Intensity
¾
¾ Objective
Objective -- Target
Target Heart
Heart Rate
Rate
9
9 Acquire
Acquire Max
Max HRHR in
in ALL
ALL three
three disciplines
disciplines
9
9 Acquire
Acquire Rest
Rest HR
HR
9
9 Avoid
Avoid Max
Max HR HR predictions
predictions
9
9 Periodically
Periodically recalculate
recalculate
¾
¾ Subjective
Subjective -- Rated
Rated Perceived
Perceived Exertion
ExertionPERCEIVED EXERTION SCALE
z6
z z 14
z
z7
z Very, Very Light z 15 Hard
z
z8
z z 16
z
z9
z Very Light z 17 Very Hard
z
z 10
z z 18
z
z 11 Fairly Light
z z 19 Very, Very Hard
z
z 12
z z 20
z
z 13 Somewhat Hard
zPERCEIVED EXERTION SCALE
Low Intensity – “Aerobic”
z6
z z 14
z
z7
z Very, Very Light z 15 Hard
z
z8
z z 16
z
z9
z Very Light z 17 Very Hard
z
z 10
z z 18
z
z 11 Fairly Light
z z 19 Very, Very Hard
z
z 12
z z 20
z
z 13 Somewhat Hard
zPERCEIVED EXERTION SCALE
Moderate Intensity – “Anaerobic
Threshold”
z6
z z 14
z
z7
z Very, Very Light z 15 Hard
z
z8
z z 16
z
z9
z Very Light z 17 Very Hard
z
z 10
z z 18
z
z 11 Fairly Light
z z 19 Very, Very Hard
z
z 12
z z 20
z
z 13 Somewhat Hard
zPERCEIVED EXERTION SCALE
High Intensity – “Anaerobic”
z6
z z 14
z
z7
z Very, Very Light z 15 Hard
z
z8
z z 16
z
z9
z Very Light z 17 Very Hard
z
z 10
z z 18
z
z 11 Fairly Light
z z 19 Very, Very Hard
z
z 12
z z 20
z
z 13 Somewhat Hard
zGroup VS Solo Training
Pros:
¾ camaraderie
¾ someone to push you in a workout
¾ safety in numbers
Cons:
¾ someone/group may push you harder than you need
to go that workout; or you’re able to go
¾ it’s only you on race day – need to know what it’s
like to be out there on your ownCover All The Bases: Transitions
& Nutrition
¾
¾ Review
Review these
these components
components &
& have
have aa plan.
plan.
¾
¾ Depends
Depends upon
upon length
length of
of triathlon
triathlon race.
race.
¾
¾ Know
Know needs
needs for
for week
week before
before the
the race,
race, day
day of
of race,
race, and
and after
after
the
the event.
event.
¾
¾ Hydration
Hydration is
is aa key
key factor
factor –– water
water vs.
vs. electrolyte
electrolyte drink
drink –– or
or
both.
both.
¾
¾ Practice
Practice the
the products
products the
the event
event will
will have
have so
so you
you know
know ifif you
you
can
can tolerate
tolerate them.
them.
¾
¾ Know
Know the the number
number of
of aid
aid stations
stations &
& what
what you
you plan
plan on
on using
using at
at
each
each ifif any.
any.
¾
¾ PRACTICE!
PRACTICE! PRACTICE!
PRACTICE! PRACTICE!
PRACTICE!Other Things To Consider….
¾
¾ How
How much
much do
do you
you want
want to
to spend?
spend?
9
9 Is
Is this
this aa one
one time
time thing?
thing? Something
Something you
you want
want to
to keep
keep
doing
doing long
long term?
term?
9
9 How
How many
many other
other events
events do
do you
you want
want to
to do?
do?
¾
¾ Recreational
Recreational or
or Competitive?
Competitive?
¾
¾ Equipment
Equipment considerations
considerations --
9
9 bike;
bike; wetsuit;
wetsuit; clip
clip pedals/shoes;
pedals/shoes;
race
race belt;
belt; running
running shoes/cinch
shoes/cinch laces
lacesEquipment Needs
Swim
Swim Bike
Bike Run
Run Other
Other
•• Suit
Suit •• Helmet
Helmet •• Running
Running shoes
shoes •• Watch
Watch
•• Goggles
Goggles Bike
•• Bike shoes
shoes •• Socks
Socks •• Race
Race number
number
•• Towels
Towels •• Socks
Socks •• Shorts
Shorts •• Race
Race information
information
•• Bucket
Bucket •• Bike/Tri
Bike/Tri shorts
shorts •• Singlet
Singlet •• ID/passport
ID/passport
•• Wetsuit
Wetsuit
•• Bike
Bike jersey/singlet
jersey/singlet •• Hat/visor
Hat/visor •• Money/credit
Money/credit cardcard
•• Swim
Swim Cap
Cap
Sunscreen •• Cycling
Cycling glasses
glasses •• Sunglasses
Sunglasses •• Food/fluids
Food/fluids
•• Sunscreen
Body Water
Water bottles
bottles Petroleum
Petroleum Warmer/dry
Warmer/dry
Body Glide
•• •• ••
•• Glide
•• Spare
Spare tire/tubes
tire/tubes Jelly
Jelly clothes
clothes
•• CO
CO22 cartridges
cartridges •• Race
Race belt
belt (or
(or •• Comfortable
Comfortable shoes
shoes
Tool safety
safety pins)
pins) –– flip
flip flops
flops
•• Tool kit
kit
Floor •• Clean
Clean-up-up towel/
towel/
•• Floor pump
pump
wash
wash cloth
cloth
•• Lodging/meals
Lodging/meals
•• Transportation
TransportationSurviving the swim…
Conquering the bike…
Enduring the run…
Other hidden pain/costs…
The right to say you completed a
triathlon…PRICELESS!!!
Thank You…
¾ Jude
SullivanThank YOU!
Karla Bock, B.S.
USAT
USAT Level
Level 11 Triathlon
Triathlon Coach
Coach
608.261.1829
608.261.1829
kbock@uwhealth.org
kbock@uwhealth.orgYou can also read
