Training for Triathlon

1
Training for Triathlon

• Louis Delahaije

2
The race

• Swimming
• You can loose the race, not win it!
• Fast start (150m.) stable in between (150-1300m.)
  fast end
• Dont loose energy
• Train efficiency and technique

3
The race

• Cycling
• You can loose the race not win it!

4
The race

• Running
• Disciplin where the decision is made
• Fast start, moderate in the middle and fast
  finish
• Running after the bike and the consequences for
  training

5
The Race

• In which intensity zone does the race take place
  and what are the consequences for training?

6
How fast should you be?

• Women
• 18.00-18.30 min.
• 59-61 min.
• 34.00-34.30 min.
• Men
• 17.00-17.30 min.
• 53-55 min.
• 30.15-30.30 min.

7
What do you need to be a good triathlete?

• Talent
• Endurance
• Allround technique
• Motivation
• Intrinsic
• Disciplin
• Training
• Nutrition
• Life style
• Training
• Structured built-up
• Training rules

8
What can you train?

• Endurance
• Aerobic
• Anaerobic
• Strength
• Strength-endurance
• Speed-strength
• Speed
• Acceleration
• Maximal speed

9
What can you train?

• Coordination
• Cycling technique
• Swimming technique
• Running technique
• Flexibility
• Only when hypertonic

10
How you can train it?

• Endurance
• Extensive endurance
• Normal endurance
• Tempo-endurance
• Extensive interval
• Normal interval

11
How you can train it?

• Strength
• Fitness
• Aerobic
• Anaerobic
• Core stability
• Bike
• When? How?
• Run
• Hill running
• Swim
• Paddles

12
How you can train it?

• Speed in Triathlon
• Acceleration
• Sprints from standing
• Maximal speed
• Flying sprints

13
Triathlon training rules

• Order of training during the day
• 3121 principle within the week
• 31 or 21 principle in the month
• Climbing, mixed or descending training cycles
• Quality training during the week
• Aerobic shower
• Transition training
• Importance of general training
• Training intensity for the 3 disciplines

14
Periodisation

• VP1
• Endurance
• Strenght
• Fitness
• specific
• Speed
• Races

15
Periodisation

• VP2
• Endurance
• Strength
• Fitness
• Specific
• Speed
• Races

16
Periodisation

• VP3/SRP
• Endurance
• Strength
• Fitness
• Specific
• Speed
• Races

17
(No Transcript)