Triathlon 101 Part B Today’s Agenda ●How much training ●What kind of training ●Training Tools ●Suggested Workouts ●Importance of and how to taper ●Importance of recovery How Much Training? ●Sprint : 5-9 hours per week ●Olympic : 7-10 hours per week ●Half Iron : 10-13 hours per week ●Full Iron: 12-15 hours per week This is your first TRI ●Your goal is this: Finish your race and have fun! ●This is your plan: ○Run, bike and swim a lot! ○2 swims per week, 3 bike, 3 run ●Get connected ○Masters swim classes ○Spin classes and group rides ○Running and tri groups / clubs This is NOT your first TRI ● You’ve finished a TRI and now you want to do it BETTER. ● Train more efficiently by following a plan. ● Measure your performance and improvement. Measuring Exertion ● Perceived Exertion Chart ● Heart Rate Monitor ● Power Meter Training with Heart Rate Monitor ● Accuracy and Ease of instant feedback from your body. ● Monitor Your Fitness ● Prevent Overtraining or Undertraining ● Pacing during training or racing ● Make your training efficient (get the most for your time) Options and Suggestions ● Lots of brands. Garmin, Polar and Sunntu are some of the oldest and well known. ● Cost: $50- $500 ● Lot’s of new products like the jawbone, fitbit and basis. Not really great for more intense activity. ● Look for something that will display real time heart rate and give you an average for your workout. ● Look for intuitive easy to use models. Training Zones ● What is lactic threshold? ● Age based formulas ● Max heart rate formulas ● Field Test Bike Field Test • Warm up well. 20 - 30 minutes. • Ride your fastest 10 minutes (or 20 if more advanced) • Record your average heart rate. • Record the conditions like weather, traffic or any variable that may have had an impact on your results. • Cool Down. Tips for a Good Field Test: • Use a route that is repeatable (not a lot of traffic, stops or hills) • Ride the fastest you can for the duration of the test. Try not to go out to hard and blow up, shoot for a negative split. You will get better at this test the more you do it. Training Zones Zone Focus Range as a % of LTHR Example LT = 180 PE 1 Recovery 65%-81% 118-148 1 2 Aerobic 82%-88% 149-160 2-3 Endurance 3 Tempo 89%-93% 161-167 4-5 4 Sub-Threshold 94%-100% 168-179 6-7 5a Super-Threshold 101%-102% 180-183 7-8 5b VO2 Max 103%-105% 184-190 >8 5c Power 106%+ 191+ Max Effort What is Metabolic Efficiency? • Your body's ability to burn fat as a fuel source during exercise (training and RACING). • The higher your Metabolic Efficiency the faster you can perform while still using fat as the MAIN source of energy. • This is the KEY to ALL Triathlon perform! • In old school terms this is BUILDING BASE. What is Metabolic Efficiency? Aerobic Base (AB or AeT) What is Metabolic Efficiency? What is Metabolic Efficiency? What is Metabolic Efficiency? Determining Your Metabolic Efficiency • Using a Metabolic cart is the only way we know of to accurately determine. • There are some rules of thumb to guestimate but like all formulas they can be dramatically off. Metabolic Testing • Knowing your LT (AT) is not really enough (its better than nothing) • You need to know your AB (AEROBIC BASE) – AB is the maximum heart rate and rate of output (pace or power) at which you are aerobic. AB is the 50/50 point. – The goal is to push this 50/50 point as high as possible. – NO FIELD TESTING WILL GIVE YOU AB • If you are training above AB you are: – NOT TEACHING your body to use fat more efficiently and to conserve carbohydrate stores – optimizing your body composition – NOT BUILDING BASE! • NOW IS THE PERFECT TIME TO GET THIS DONE! Types of Bike Workouts Recovery Rides (year round) ● Used to promote recovery ● Zone 1 - Low intensity ● Flat terrain, small chain ring, short in duration Example: Ride for 1 hour on flat terrain with Heart Rate staying BELOW zone 2. Base/Endurance Workouts (year round) ● Used to develop aerobic base. Extremely important!!! Much time should be spent doing these types of workouts especially in the offseason and early season. ● Zone 2 ● varied terrain, moderate to long duration, mostly Small chain ring, high cadence ● Careful with group rides ● MUST STICK TO ZONE !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! EXAMPLE: Ride for 1.5 to 2.5 hours in Zone 2 with normal cadence over mixed terrain. Types of Bike Workouts Muscular Endurance Workouts (Tempo) (12-16 weeks out from A race) ● Used to develop race specific energy system and power output. “Ability to maintain a relatively high force load for a prolonged time” - Critical Ability for Triathletes! ● This is the zone you will race in! ● Zone 3 and 4 ● Varied terrain EXAMPLE: wu: 10-15 minutes easy spin with a few short hard efforts ms: 3 x 8 minutes at HR = Zone 3 recover 3-5 minutes between cd: ride 10-20 minutes HR < Zone 2 use high cadence One Leg Pedaling (year round) ● Used as a warm up drill or workout to develop pedalling efficiency. ● low intensity ● moderate cadence ● best done on a trainer EXAMPLE: wu: 10 minutes easy spin with a few short hard efforts ms: 10 x 30 seconds each leg recover 1 minutes between pedalling with both legs cd: ride 10-20 minutes HR < Zone 2 use high cadence Types of Run Workouts AB / LSD (year round) ● Used to develop aerobic base. Extremely important!!! Much time should be spent doing these types of workouts especially in the offseason and early season. ● Can use time based runs. ● Long weekend runs. ● Zone 1-2 (slower is BETTER) EXAMPLE: wu: form roll and some dynamic stretching, start run out super easy ms: Run in zone 1-2 for 45 minutes cd: form roll and static stretch Goal Pace (16 weeks out from A race, maybe some even further out) ● Used to develop ability to run at your planned race pace. Start out with short duration on these and build up over time. ● Zone will depend on your race length. Higher intensity and zone will be needed for sprint and Olympic over ½ and full IM distance ● race course “like” terrain is great to use for these. ● Distance for these runs can be built up to about 50% of the race distance. EXAMPLE: wu: form roll and some dynamic stretching, start run out super easy ms: Run at your goal pace for 30 minutes cd: form roll and static stretch Types of Run Workouts Cruise Intervals (12 weeks out from A race) ● Used to develop leg speed and gain the value of threshold runs with less risk of injury. ● Zone 3-4 ● good to do at the track EXAMPLE: wu: form roll and some dynamic stretching, 1 mile easy run ms: 4 x 1 mile at HR zone 3-4 or 10k pace cd: form roll and static stretch Tempo (12-16 weeks out from A race) ● Used to develop race specific energy systems. ● Zone 3 EXAMPLE: wu: form roll and some dynamic stretching, 1 mile easy run ms: run 3 miles at HR zone 3 cd: form roll and static stretch Training for the Swim It’s your first TRI and you are not a Swimmer: ● Take a beginning swim class! ● Start with swimming sets of 25 yards, use fins if you need to. ● Build to 50’s, then 100’s. ● Use drills to improve technique. ● Get in the open water with the GRTRI training group or with a local club. ● Swimming 3 days per week is optimal, 2 minimum. ● Incorporate upper body strength workout into your program. ● Consider Video Stroke Analysis. Recovery The Most Important Workout: You get STRONGER and FASTER from RECOVERY, Not Training! Custom Training Plan Clinic March 12th, 2016 9am-1pm Price: $150 (20% off today!) ●4 hour session at AthleticMentors gym in Richland, MI ●Field Testing for bike and run to determine heart-rate training zones ●Video analysis of bike and run ●Training Plan created specifically for you ●Workout instruction and training plan FAQs ●Maximum athletes per clinic is 10 Swim Stroke Analysis March 13th: 8:30am – 11:30 Price $165 (Save 20% today!) ●Comprehensive 3 hour clinic at Kalamazoo College pool facility ●AthleticMentors swim specialist, with 40 years of coaching experience, will help take your stroke to the next level and provide the tools to improve\ technique and training ●Clinic includes video analysis of participants’ swim stroke. Drills will be taught and practiced to address and correct issues identified in the video. ●Maximum athletes per clinic is 10 Professional Coaching Subscription Visit AthleticMentors.com for coaching packages available. Q & A.