Triathlon
Training Information
by
Brad Kearns
Welcome to the Bradventures.com
Triathlon Training Resource Page. Here I will
outline some important basic training principles, nutritional
guidelines and a healthy philosophical approach to endurance
sports, whether you are an elite competitor or a first timer looking
for a new endurance challenge.
The
links on this site will acquaint you with the products, services
and nutritional information offered at Bradventures.com. Here
are items and pages that may be of particular interest to you.
Following that will be an overview of some of important triathlon
training principles and information.
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Triathlon
Training Information
Successful
performance in a difficult endurance event like a triathlon requires
many months of diligent preparation off a substantial fitness
base. Following is an overview of important training concepts
and strategies will help you understand the basics that lead to
success. If you are interested in further support, please consider
Power Month or my Personal Coaching Services detailed above.
The
principles of preparing properly are simple, yet many triathletes
make serious mistakes in their approach, their training program
and their competitive strategy. Some of the most common mistakes
are:
•
Failure to periodize (instead training intensities
and competitive focus is scattered over the course of the year.
• Lack of aerobic base – without
a base of aerobic fitness, competitive potential is severely limited
and high risk of injury, illness and burnout is present
• Lack of race-specific preparation –
the accumulation of total training miles is far less important
than race-specific workouts that approximate the challenge you
will face on race day
• Lack of optimum stress and rest balance
– one-dimensional approach of ‘accumulation of work’
can hamper progress when the importance of rest and Key Workouts
are not recognized.
• Poor pacing and nutrition on race day
– Many fit athletes get overanxious in a competitive situation
and depart from sensible pacing. Mistakes with caloric intake
are common. Typically triathletes do not consume enough total
calories, consume too much solid food or consume too much sugar
over the course of the event
Following
are some ways that you can approach your athletic goals properly
and avoid some of the common pitfalls mentioned.
Periodization
This concept of periodization has been proven effective since
the inception with Coach Arthur Lydiard in New Zealand in the
early 1960’s. It works, it is mandatory if you want to do
well in triathlon and 95% of triathletes seem to ignore it. A
simple periodization schedule for the year includes:
Aerobic
Base Period – Perhaps nothing is more critical
to your performance success than developing an aerobic base every
year before the competitive season. During the base period, every
minute of every workout is conducted at or below your maximum
aerobic heart rate for at least two months and often longer than
that. With a successful base, you have laid the foundation to
absorb and benefit from more difficult workouts that complete
the full picture of peak performance.
Athletes
with a strong base have a ‘bigger engine’ to work
with when it comes time to push it. Literally, aerobic training
helps you develop more mitochondria in your muscles (energy transporters),
improves oxygen update ability, strengthens joints and connective
tissue and generally leaves you ready to move up to the next level
of intensity and performance.
A
proper aerobic base building period involves conducting all workouts
for at 80% or less of your max heart rate. This is called your
maximum aerobic heart rate. This is the point at which
the maximum aerobic benefits occur from the workout without stimulating
anaerobic metabolism. While you get the most aerobic benefit from
the workout right at 80%, you will not often train at max aerobic
level, especially since you are an accomplished athlete. When
I was racing professionally, most of my workouts were maintenance
or recovery at heart rates ranging from 105-140 (My aerobic max
was 155).
The
point with endurance training is to build endurance by training
at comfortable heart rates and steadily improving your ability
to burn fat and sustain endurance. So, depending on your energy
levels, planning for future workouts and recovering from past
workouts, you will adjust your aerobic workouts to stay anywhere
in the range of 55% to 80% of maximum. This is a huge spread of
about 50 beats.
Anaerobic
Period - this is the period where you have competitive
events and/or intense training as final preparation. This period
should only last a max of six weeks before you take a break. Anaerobic
training can generate huge improvements in fitness and racing
ability, but only in the presence of a strong aerobic base.
These
workouts and this training period is highly combustible –
fail to prepare adequately (base period), excessive frequency
of workouts or insufficient rest will cause your best laid plans
to blow up in the form of fatigue, injury and burnout. If you
conduct anaerobic workouts properly, you will enjoy an explosion
of fitness and performance breakthroughs.
Rest
Period - an extended rest period should be taken every
year, such as the wintertime where training (and thinking about
training) are dramatically reduced for a month or two. Rest periods
are essential because the difficulty and stress of the peak performance
period requires a harnessing of energy and a general balance effort
for your life in the off season. Notice that rest involves not
only physical reduction but also taking some healthy distance
and perspective mentally and emotionally away from your consuming
athletic endeavors.
To
truly ensure that adequate rest is obtained, you should completely
cease exercise, and cease thinking about exercise, for at least
the first two weeks and up to four weeks of the rest period. Mental
rest is just as important as physical. When no workouts are scheduled
or even thought about for at least two weeks, the pressure and
compulsion to exercise (that often masks fatigue) is eliminated.
Neglecting a rest period at the end of every season will hinder
future periodization cycles. Complete rest will allow the body
to "bottom out" and achieve the deep rejuvenation that
is required to continually mprove the body and mind without breaking
down. Taking a break mentally will restore motivation so that
exercisers can work towards higher goals in future seasons.
The physical effect of complete rest is similar to what happens
when we take vacations. Liberated from the unabated stress of
our daily schedule and daily alarm clock, our bodies will naturally
strive for balance by sleeping until late morning and lounging
the day away at poolside.
Including rest throughout the season:
All exercisers should take at least one day every week completely
off from exercise. This will rest the mind and body from a hectic
lifestyle of juggling exercise with numerous other responsibilities
and stresses.
The day after an anaerobic workout or competition should either
be taken completely off or at most a Recovery workout with heart
rate between 50-65% of maximum.
Regular rest periods must be taken throughout the year. For every
five weeks of steady training (aerobic or anaerobic), an "off"
week should be taken. This entails at least a 50% reduction in
training time and no exercise above Maximum Aerobic Heart Rate.
Every twelve weeks (2 x 6 week blocks), a period of two off weeks
should be taken (twice during a 6-month peak season). This suggestion
is a minimum and should be observed even if you are feeling good
and "on a roll"
Countless scientific studies and anecdotes from athletes of all
levels support the conclusion that absolutely no fitness will
be lost when regular rest periods from training are taken. On
the contrary, including frequent rest allows our bodies and our
motivation levels to continually progress without the risk of
overtraining or burnout.
Micro
Periodization - Micro-periodizations are miniature training
periods that plug into the framework of the annual (macro) periodization
periods. For example, you have some competitive events in the
spring, rest a couple weeks after that, rebuild the base for a
few weeks and then head off to more races.
Maintaining
a high fitness level year-round is impossible. Still, many exercisers
want to extend, for as long as possible, the time they can maintain
peak condition. This goal can be facilitated by practicing mirco-periodizations
throughout the year.
Peak performance is best achieved during an anaerobic training
period, which lasts a maximum of only six weeks. However, athletes
can repeat anaerobic training periods of varied length several
times during the calendar year by using micro-periodization. With
micro-periodization, every anaerobic period is preceded by an
aerobic period, which is preceded by a rest period. These periods
are condensed versions of the ones that cover the entire calendar
year.
The guidelines for micro-periodization are as follows: The exercise
season must always begin after a (full-length) Rest period with
a (full-length) Aerobic period. Only then may anaerobic workouts
be introduced. Once the initial anaerobic period is completed,
you may introduce a micro-periodization cycle, which commences
with a rest period of at least two weeks.
After the micro rest period, the micro-periodization cycle must
begin with a micro aerobic/strength phase of at least three weeks.
Following that, a micro-anaerobic period may be conducted lasting
3-4 weeks. While the length of each micro-periodization cycle
can be varied according to fitness level and performance goals,
all exercisers must respect the body's need for rest and aerobic
exercise as a constant balance to stressful anaerobic exercise.
Many elite athletes plan for two peak anaerobic training/competition
periods a year, each lasting about six weeks, with one in the
spring/early summer and the other in the fall.
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Sample
Periodization Schedule (Northern hemisphere athletes)
All athletes in the Northen Hemisphere should plan and take an
extended break over the winter months. This could include perhaps
2-4 weeks of zero or very minimal exercise, followed by 8-12 weeks
of casual exercise, where no schedule is followed and other life
responsibilities take precedence over a devoted training schedule.
It
would be sensible to set a date like Jan 1st to ‘get serious’
about training. What this means is that you should be ready on
Jan 1st to start doing some good workouts, but not too worried
about your fitness and training until then. The USPS professional
cycling team tells its riders to enjoy time off in the winter
but be ready to train seriously at the January training
camp. If an athlete were to take off and party for a couple months,
they would show up to camp in January and get worked over - unable
to train properly due to diminished of starting point fitness.
A
professional knows that some base fitness and healthy lifestyle
practices must be maintained in order to adapt quickly to a heavy
training load. They can enjoy some time off each winter but at
the same time make sure to keep workouts and fitness as a component
of their wintertime lifestyle. Winter is an excellent time to
cross train with winter sports or new challenges – keeping
the aerobic engine well tuned and certainly not over exerting
yourself.
Jan-Feb:
Aerobic base period
Serious training should begin with the aerobic base period, lasting
a minimum of two months and perhaps even longer if you struggle
in any way with your health or your fitness progress.
March-April:
Aerobic base, strength and introduction to anaerobic period
For many athletes, the base period should extend for more than
two months. If you have experience frequent illness, injury, stagnant
performance, recovery from serious health setback, or generally
ignored base training for an extended time period, it may be beneficial
to extend your base period for as long as a full year!
Mike
Pigg did this famously during his extraordinary run of top racing
in 1990 and 1991. Over this two year period, he focused on base
building and returning to peak levels of health that had been
compromised by a heavy racing schedule in the 80's. He was able
to race at a world-beating level with nearly all of his workouts
conducted at aerobic heart rates (except for races)
As
you evolve from the strict base building period into what many
call the "Strength" period, you can introduce some high-resistance
workouts (such as hill training) where you will sometimes exceed
your maximum aerobic heart rate.
May-June:
Anaerobic/Competitive Period
This
period is where you introduce intense workouts and early season
races. You should be feeling strong, energized, injury-free and
motivated to open up the throttle with some hammer sessions. If
you are not feeling 100% ready, rested and motivated to work hard,
it is advisable to take a rest period or continue with aerobic
base building until you experience steady progress.
Anaerobic
workouts must be undertaken very carefully and conducted under
strict rules and guidelines. Because they are intense, they come
with a high risk of fatigue and injury. I have established my
Four Rules of Intensity for anaerobic workouts
to help you enjoy maximum benefits with minimal risk of setbacks:
Rule
#1: Always build an aerobic base before introducing anaerobic
workouts. The best way to determine that you have indeed built
a strong base is steady improvement in MAF test results and generally
feeling strong and energized from your training.
Rule
#2: Always be 100% physically energized and mentally
refreshed when you conduct an anaerobic workout. Never force your
body to do intense exercise when your spirit is not willing
Rule
#3: Never conduct anaerobic exercise for more than six
weeks without a break. Benefits will dwindle the longer you exercise
intensely without a break. This is true even if you are observing
rule #4 and limiting frequency of anaerobic workouts in your schedule.
Rule
#4: Limit anaerobic exercise to 10% of total weekly exercise
time. Even during anaerobic training periods, time spent at high
heart rates is only a fraction of total weekly exercise time.
After
six weeks of anaerobic exercise, you should introduce a micro-rest
period of at least two weeks. During this period, you should cut
back on workout time and frequency by at least 50% to ensure that
you are totally rested when you resume training.
What
are the best kinds of anaerobic workouts? I feel that it doesn't
really matter whether you do intervals, hill repeats, time trials,
group rides, etc. When you establish a strong aerobic base and
conduct your anaerobic workouts sensibly when you are energized
and motivated, you will benefit by going fast any way you want.
In the old days before heart rate monitors, coaches and dozens
of training books, athletes did pretty well just getting out onto
the roads and going fast.
You
can collect a file of magazine articles or dog ear book pages
to conduct inspiring and sensible anaerobic workouts, so I will
leave detailed specific workout suggestions to another time and
place.
July:
Rest Period
Plan
on taking three weeks in the middle of the summer/competitive
season for a serious break in training, racing and worrying about
either of them. Coinciding this break with a summer vacation is
a great idea.
August-October:
Anaerobic/Competitive Period
Micro-periodizations
take place to allow you to enjoy maximum time and number of peak
competitive efforts as a result of all your preparation in the
previous months of the year. The micro-periodizations may be of
varying lengths, but I recommend that you proceed in the same
order: rest, aerobic base, anaerobic.
Thus,
after your extended mid-season break, you would return to training
with an aerobic base building period lasting 3-6 weeks. After
which, you can return to anaerobic training/competition for up
to six weeks. Follow that with a rest period, a little bit of
base training and a final block of races.
Then
you will complete the circle with an off-season macro rest period
and a macro base building period beginning the next season.
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Important
Training Concepts
Stress
and Rest
The concept of stress and rest should be the most important element
of your training schedule. To do well at long distance triathlon,
you need to push your body really hard in training with workouts
that approximate what you face on race day. You also need to rest
and recover from these workouts so that they benefit you, and
also protect your mental and physical health so that you enjoy
the sport and maintain a healthy balance. This is the Key Workouts
Strategy in a nutshell. Power Month goes into more detail during
Week 2 – Exercise.
Aerobic Base Building
This is the most important factor for success in endurance sports.
Even during an Olympic distance triathlon, 95-99% of your energy
production is from the aerobic system. Becoming efficient at burning
fat is what brings you success in endurance athletics. A strong
aerobic base also helps you properly absorb and benefit from the
stress of anaerobic exercise. This concept is covered in Week
2 of Power Month. Be patient, keep the heart rate below 80% and
progress naturally and effortlessly.
The
biggest improvements in performance will come when you continue
to build the aerobic system and improve your efficiency exercising
at aerobic heart rates. Please perform the MAF test regularly
to track progress with aerobic function. Regression in MAF test
results is a sign that your training program needs to be altered.
Key
Workouts Strategy
This is the most powerful training concept for uninterrupted improvement
in fitness and protection against burnout and exhaustion from
overtraining. This concept is covered in detail in Power Month.
Basically, the Key Workouts Strategy involves designing your training
schedule around a selecte few workouts that are difficult and
challenging enough to stimulate a fitness improvement.
Key
Workouts must only be undertaken when you are 100% rested and
motivated to push your body to a challenging workout. Key Workouts
can be either long or intense depending upon your training cycle
and race goals. You should aim to conduct only 1-2 Key Workouts
per week. Athletes who claim they conduct "3-4 Key Workouts
a week" are either trained professionals with no life or
they are conducting 3-4 workouts that are challenging, yet where
performance in each is compromised due to the frequency of challenging
workouts.
The
balance of stress and rest is so critical for triathletes that
the majority of your training should be comfortably paced, energizing
workouts designed to maintain fitness, improve technique and prepare
the body for occasional sessions that are extremely difficult.
For
example, the jogger who runs 5 miles daily will have a very difficult
time running a marathon. In contrast, consider an athlete who
runs 3-4 days a week for workouts of 2 miles, 5 miles, 7 miles
and 12 miles, with an escalation of the weekly long run over time
to 14, 18, 22 miles, etc. The weekly mileage is similar to the
5-mile daily jogger, but it's obvious the progression of difficulty
in the Key Workouts and the fluctuation of stress and rest in
the training schedule will prepare the second athlete for a marathon
in a superior manner.
Remember
always that the body improves by the principle of stress and rest.
Push your body hard once in a while and then rest and recover
to get better. Always protect your health in the quest for fitness!
Swim
Training For Triathletes
Technique is everything for the swimming triathlete. Most adult
triathletes lack a strong swimming background and also lack a
decent stroke. A triathlete with a high fitness level and many
hours a week of endurance training has the cardiovascular system
to swim well. Devoted time spent in the pool also develops a decent
level of muscular endurance to swim well.
Okay,
so why can't you break an hour for a 2.4-mile swim? Why are those
skinny 11-year-old girls from the age group team lapping me on
my 500-yard repeats?
Technique
is far more critical to performance in swimming that in sports
like cycling and running. This is because air resistance is minimal
compared to the resistance offered by water. Most swimmers fail
to maintain leverage on the water for the entire length of their
stroke. This causes the arms to "slip" through the water.
Forward propulsion is compromised and so is body position. That's
why a poor swimmer has to kick so hard. Kicking helps maintain
body position but comes at a huge cost. There is lots of blood
in yo big legs but they are not very effective to move you through
the water.
If
you are swimming-challenged triathlete, I suggest that you focus
nearly all of your efforts on refining your stroke technique.
If possible, hire a private instructor and video tape a few stroke
technique lessons. Meanwhile, swim at an easy pace for all of
your workouts and just perfect your stroke. Instead of your weekly
hard interval session, take a single workout where you extend
the duration of the workout, while maintaining a comfortable pace
during all the intervals.
Swimming
at a slow, comfortable pace allows you to ingrain positive technique
improvements into your nervous system. This is not possible when
you are swimming fast, trying to make the send off interval at
the master's workout. It is also difficult to refine technique
when your arms become fatigued. When your arms get tired, you
should get out of the water.
Only
when you have a serviceable technique should you consider improving
your swimming fitness with intervals or other race-pace swimming.
I recommend the Open
Water Swimming DVD to help you implement good technique and
pick up tips for swimming in open water.
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Race
Day Tips
Peaking
strategy before a race
The best way to get ready for a big race is to totally rest early
in the week of big race, then steadily build in the final three
days before the race. For example for an Olympic dist race - Mon
moderate, Tuesday hard workout (like 20k bike time trial), Wed
easy, Thursday off, Friday moderate, Sat moderate with 10 minutes
of pickups at race pace in each event (like 10 x 50 in pool, 10
min time trial on bike at race pace, 5 x 2 min at race pace running),
Sunday race. Just like in the pool with workout sets, the best
performances usually come after you proceed thru a few warmup
sets and then head into the main set.
Nutrition
The old school approach of ‘carbo loading’ for a big
race has rightfully been discarded and updated with advice to
always eat a healthy, nutritious diet. Especially in the final
weeks before a big event, it is helpful to cut back or eliminate
some of your vices like sweets, junk food and caffeine and make
efforts to eat clean, healthy, natural nutritious foods.
The
day before the race I counsel athletes to eat a huge breakfast,
a big lunch and a very, very small dinner. It is critical to get
your muscles and your liver completely fueled by race morning,
but just as critical to have digestive system light and empty
when the gun goes off.
Here
are some quick tips to help you improve your diet:
1) Increase awareness of junk food habit
• Eat plenty of fruit for dessert
• Notice when you are satisfied vs. idle snacking
2)
Eat more healthy food throughout day
• Stimulates metabolism, regulates appetite
• Large balanced breakfast and lunch, healthy snacks
5)
Shop exclusively at an alternative grocery like Whole Foods or
Trader Joes. These stores do the homework for you!
• Discover healthy snacks to have around at all times
• Discover replacements for common foods that contain offensive
ingredients
6)
Eliminate BIG THREE offending foods from diet:
• Refined carbs – replace with whole grain products
• Hydrogenated fat – TOTAL elimination (deep fried,
frozen, boxed junk food)
• Caffeine – Build energy naturally and cut back immediately
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Benefits
and Guidelines For Heart Rate Training
A
heart rate monitor can be your most valuable tool to control workout
intensity and the overall stress of your exercise program, prevent
overtraining and measure fitness progress. It is essential to
use a heart rate monitor at every workout to ensure that the desired
training effect is achieved.
Whatever
your fitness level, the most important use for your heart rate
monitor is to distinguish between aerobic and anaerobic
exercise. The main scientific difference between these two intensities
is the type of fuel you use for energy.
Aerobic
exercise uses primarily fat for fuel (fatty acids). This indicates
that sufficient oxygen is available to convert fatty acids into
energy; the term aerobic literally means "with oxygen".
Anaerobic
exercise uses primarily sugar (glucose) for fuel. Exercising anaerobically
deprives your body of oxygen and causes lactic acid to accumulate
in your bloodstream, making these sessions more difficult and
stressful to your system.
You
can accurately determine exercise intensity with a heart rate
monitor because changes in heart rate correspond to changes in
oxygen utilization by your lungs, breathing rate and lactate (lactic
acid) accumulation in your muscles.
When
you are at rest or exercising moderately at a low heart rate,
other functions are at a moderate level also. At low intensity
your body is aerobic - it uses mostly fat for an energy source.
As you increase exercise intensity, your heart rate climbs and
energy requirements increase.
Vigorous
exercise causes more blood to be pumped to your extremities, more
oxygen to be utilized by your lungs, and more quick-burning sugar
to be used for fuel in proportion to fatty acids. As more and
more sugar is used for fuel, your body becomes anaerobic and lactate
accumulates in your working muscles.
I have evaluated research from numerous resources and determined
80% of max heart rate to be the cut off point between a workout
that is primarily aerobic and one that has anaerobic energy production
components. I believe this number to be an accurate representation
of the complete body of work on the subject, including the training
methods of Finnish cross country skiers (where heart rate training
originated), anecdotal evidence from elite professional and Olympic
endurance athletes, the work of Dr. Phil Maffetone, a pioneer
in heart rate training and practical experiences from my own training
with a heart rate monitor for the last 16 years. This is a very
important number to remember because there are dramatic differences
between an aerobic workout and an anaerobic one.
Using
your heart rate monitor to remain below 80% during an aerobic
workout will ensure that your workout has the desired effect.
There are numerous other heart rate percentages to follow to achieve
desired workout effects, such as not exceeding 65% for a recovery
session.
Heart
rate guidelines for warmup and cooldown
Another
excellent use of your heart rate monitor is to ensure that you
warm up and cool down properly at the beginning and end of each
workout. A proper warmup and cooldown consist of simply exercising
for 10 minutes at the beginning and 10 minutes at the end of each
workout, at heart rates between 50-65% of maximum.
These
periods on either side of your main session will allow your body
to function at its peak, recover quickly afterwards, and reduce
the cumulative stress of your exercise routine. A warmup or cooldown
at 50-65% gradually elevates (or declines for cooldown) your heart
rate and body temperature and shifts blood gradually to or from
organs to the extremities.
An
additional benefit of proper warmup is energy utilization. Easing
into your training session helps your body choose fat for the
preferred source of fuel during your exercise. Jumping right into
strenuous exercise requires you to utilize quick burning sugar
for fuel, a metabolic change that is not easily reversed even
if you slow down later in your session.
Remember,
almost all of your sessions should be energizing, giving you more
energy because you exercised rather than less. With a proper heart
rate-monitored warmup and cooldown at every session, and proper
observance of the desired heart rate ranges, you will experience
the full energizing benefits of your exercise program.
The
wide-ranging benefits of heart rate training far outweigh the
short-term sacrifices of adopting a more structured exercise program.
These benefits include higher energy levels, both during exercise
and throughout the day, enhanced physical performance, improved
health and immune protection, reduced risk of injury, less frequent
bouts with overtraining and exercise-induced exhaustion, a stronger
connection between mind and body and dramatic improvements in
your focus and discipline to achieve goals.
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