Training for Endurance

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Training for Endurance

• You CAN do Triathlons

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Getting started

• The first step is to determine what it is you
  want to accomplish.
• Determine what event or events you may want to
  use to accomplish it.
• Set goals for those events
• Determine How you will know you are successful at
  the end

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Medical Screening

• If you have any chronic health problems or family
  history of chronic illnesses you may want to
  consult your physician. A self administered
  Par-Q form can help you make the decision.

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Equipment

• Shoes are the fundamental piece of equipment for
  any runner. Take your time and get informed
  before you buy.
• Socks can make all the difference between
  blistered, bloody feet and happy toes.
• Hi-Tech clothing can make running much more
  comfortable but basic clothing for activity can
  be fine for most runners.
• A watch that measures in seconds (preferably
  digital) is very useful, GPS is becoming more
  common

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Equipment (cont)

• A Bike this can be anything from a basic hybrid
  to a specialized tri-bike depending on your
  personal goals
• A swim suit and goggles can be enough but you may
  want a wetsuit for warmth and buoyancy (not
  permit when water is warm but not usually an
  issue around here, TriCan rules are 20 degrees C
  for elite, 22 C for age-group)

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What is the Point of Training

• Training is designed to put a stress on the body
  to cause it to change in a way that will reduce
  that stress. If the stress we apply is too light
  the body will not change, if it is too heavy the
  body will break down. SAID principle.
• We apply that stress using a simple formula
  called the FITT Principle

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SAID Principle

• Specific
• Adaptations to
• Imposed
• Demands

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Understanding the FITT Principle

• Frequency How often we should exercise
• Intensity How hard we should exercise
• Time How long we should exercise
• Type The method we should use

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Simple Linear Method

• Run 4-6 times per week for 30-45 minutes. Extend
  one of the runs each week by 1 to 2 kms.
  Continue to increase it until you get between 80
  and 100 of your event.
• Runners may use walking bouts during their weekly
  long run. Start at 4 mins run and 1 min walk and
  build to 9 mins run and 1 min walk.

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Determinants of Performance

• Central Factors Heart, Lungs, Circulation
• Peripheral Factors Muscle tissue, energy
  pathways
• Neuromuscular Factors Technique
• Behavioral Nutrition, rest, equipment etc

We use Training to affect these factors
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The Training Continuum
Fun Runs, Recreational running 5 10 Kms.
Completing Half and Full Marathons
Competing at Half and Full Marathons
From non Runner to Runner
Basic Program Run/Walk
Building distance and endurance. Regular training
Building high end endurance and anaerobic
threshold
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Training Intensity

• Long Slow Distance (LSD)
• Anaerobic Threshold Runs
• Intervals for developing VO2Max
• Repetitions and Hills for strength and power

• 65-75 VO2Max
• 86-88 VO2Max
• 98-100 VO2Max
• gt100 VO2Max

Intensity
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Easy Training Runs

• LSD
• These runs are designed to improve our
  ability to burn fat as a fuel. Slow continuous
  movement is the key, not speed. In this case,
  slower is better! Going slower now will help you
  go faster in a race

• Race Pace Runs
• These are runs done at race pace for shorter
  distances to help get the body use to the way it
  will feel to run in the event.

Easy shorter runs may be used the day after a
race or tough workout to stimulate recovery.
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Moderate Intensity Runs

• Threshold Runs
• These runs are a little faster than race
  pace, lasting between 15 and 30 mins and are
  designed to help tolerate the acidic environment
  created in our muscles, and to better use our
  fuel systems.

• Cruise Intervals
• Similar to Threshold Runs except done in
  shorter intervals (about 5 mins) and repeated
  several times.

Tempo Runs is another term for these types of
runs.
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High Intensity Runs

• Intervals
• These are usually runs of between 400 and
  1200 meters, repeated with short rest periods.
  They are designed to improve the ability of our
  body to use oxygen to produce energy

• Hills and Repetitions
• These are short intervals of less than 2
  minutes with very high intensity and plenty of
  rest. They are designed to strengthen our
  muscles and improve our running form

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Periodized Training

• Phase 1 FOUNDATION
• Frequent long slow running is the hallmark
  of this phase. Some hills and reps may be used
  to build strength

• Phase 2 EARLY QUALITY
• Start of speed work with Intervals added to
  the reps and Hills. Still 80 or more of the
  running is LSD

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Periodized Training (cont)

• Phase 3 TRANSITION QUALITY
• High quality training specific to your event.
  Lots of Intervals Tempos and Race Pace running
  but LSD is still 75 of training

• Phase 4 FINAL QUALITY
• Race pace and Tempo running predominates as
  you prepare for the big event. LSD with Race
  Pace middle sections are common here

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Periodized Training (Cont)

• Phase 5 TAPER
• Reduced volume for 3-14 days prior to an
  event. The length is determined by the
  individuals training status and the importance
  of the event

• Phase 6 OFF SEASON
• A time for rest and recovery. Is also
  sometimes used to do weight training or improve
  specific elements of running

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The Training Week
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Sample Training
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Triathlon training

• The principles remain the same
• Consider the strength of the individual athlete
  in each event
• Account for crossover training and crossover
  fatigue
• Quality not quantity determines success

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Basic Program for Sprint Tri

• 8 workouts per week
• 30-90 minutes per workout
• 1 rest day per week
• Weights only in off season or early season
• 1 Long (L), 1 Tempo (T), 1 Speed(S) per
  discipline per week

• Mon off
• Tues Run(S)
• Wed Swim(S)/Bike(T)
• Thurs Run(T)
• Fri Swim(T)/Bike(S)
• Sat Run(L)
• Sun Bike (L)

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Basic Program for Olympic Tri

• 9 workouts per week
• 30-120 minutes per workout
• 1 rest day per week
• Weights only in off season or early season
• 1 Long (L), 1 Tempo (T), 1 Speed(S) per
  discipline per week

• Mon off
• Tues Run(S)
• Wed Swim(L)/Bike(T)
• Thurs Run(T)
• Fri Swim(T)/Bike(S)
• Sat Run(L)
• Sun Swim(S)/Bike(L)

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Basic Program for Ironman Tri

• 10-12 workouts per week
• 30-600 minutes per workout
• 1 rest day per 2 weeks
• Weights in Phase 1-3 and maintenance in 4
• 1 Long (L), 1 Tempo (T), 1 Speed(S) per
  discipline per week plus bricks and individual
  discipline training as required

• Mon Brick (Run Bike)
• Tues Run(S)
• Wed Swim(L)/Bike(T)
• Thurs Run(T)
• Fri Swim(T)/Bike(S)
• Sat Run(L)
• Sun Swim(S)/Bike(L)

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