Training Programs Richard Jones, Head Coach

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Training Programs Richard Jones,
Head Coach
Your goals, our plans.
www.theTriLife.com
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Devising Training Programs

• Base fitness
• Lifestyle review
• Goal setting
• Medical History
• Current training methods

• Dietary Requirements
• Motivation
• Strengths and Weaknesses
• Previous experience
• Support Coach, family, friends

Your goals, our plans.
www.theTriLife.com
3
What do you want to achieve on race day?

• Defining the demands of your event
• Have clear aims objectives
• Your body is only as strong as you make it!
• Pay attention to intensity

Your goals, our plans.
www.theTriLife.com
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• If your training racing is to change (improve)
• Then you must be willing to change first

Your goals, our plans.
www.theTriLife.com
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Periodisation

• Macro Cycles
• Base (Nov April)
• Pre Comp (May/June)
• Competition (July - Sept)
• Recovery (Oct)
• Meso Cycles 4 weeks
• Micro Cycles 7 days

Your goals, our plans.
www.theTriLife.com
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Macro Cycles Training Phases in a typical year

• Phase 1- Base Nov - April
• Phase 2- Pre Comp May/June
• Phase 3- Competition July - Sept
• Phase 4- Recovery Oct

Your goals, our plans.
www.theTriLife.com
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Traditional Meso Cycles
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Typical Triathletes Meso Cycle!
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Micro Cycle -gt Annual Plan

• Each training session should have a specific
  objective
• Active recovery aids recuperation
• Micro cycles provides focus on particular
  objective

Your goals, our plans.
www.theTriLife.com
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Base Phase

• Slow is smooth and smooth is fast
• Strength endurance
• Improve technique, skills, weaknesses
• Prepare body for higher build phase/period

Your goals, our plans.
www.theTriLife.com
11
Examples of Base Phase training.

• Swim
• Aerobic mix 6 x 400 30 (mixed with KWF PP)
• Bike
• Aerobic ride 90mins - 3hr (include chain
  gang!)
• Run
• Fartlek 5 Ez / 5 steady 80
• 4/4/3/3/2/2/1/1/3/3/2/2/1/1

Your goals, our plans.
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12
Pre Comp Phase

• To Prepare for the specific demands of the A
  priority race
• Increase of intensity and possible duration
• Possibly more recovery will be required

Your goals, our plans.
www.theTriLife.com
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Examples of Pre Comp Phase Training

• Swim
• Aerobic endurance 20 x 100m 10/15 sec
• Threshold 10 x 150 10/15
• Bike
• Wattage/ HR 5 x 3/5 mins 2min spin rec
• Run
• Track 4 x 800-400-200-200
• Miles at Goal RP
• Sunday
• Group ride 2hrs (chain gang) with a 20min easy
  run off

Your goals, our plans.
www.theTriLife.com
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Competition Phase

• Physiological peak for your first sprint /
  Olympic / IM distance triathlon
• Eliminating all training fatigue
• Tactics / Nutrition
• TAPER
• Race evaluation

Your goals, our plans.
www.theTriLife.com
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Examples of Competition Phase Training

• Swim
• 10 x 150 Threshold pace Short recovery
• Aerobic session 10 x 200 30
• Bike
• Aerobic ride (Possibly include chain gang of
  20-30mins)
• Run
• 4 x 1km (Full recovery)

Your goals, our plans.
www.theTriLife.com
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Monitoring and Evaluating

• All the key workouts depend on the objective
  the goal of each athlete
• The athlete must decide/evaluate what part of
  training will require topping up continually
  assess whether this goal is being achieved
• Design key workouts to ascertain whether the
  athlete is at the desired conditioning level

Your goals, our plans.
www.theTriLife.com
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• Getting faster fitter is like sharpening a
  pencil
• The sharper the tip, the more easily it will break

Your goals, our plans.
www.theTriLife.com
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Recovery and Over-training

• Possibly/Arguably the most important part
• Is to allow body to adapt to the training load
• Function to help the body remain healthy

Your goals, our plans.
www.theTriLife.com
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Traditional Meso Cycles
Your goals, our plans.
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Gradual Adaptation Principles in Action
RECOVERY
FATIGUE
COMPETITION
WEEK 7
ENERGY LEVEL
WEEK 3
WEEK 6
WEEK 2
WEEK 5
INTENSITY OF WORKLOAD
WEEK 1
WEEK 4
WEEK
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Typical Triathletes Meso Cycle!
Your goals, our plans.
www.theTriLife.com
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Over-training
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Harder may not be better!

• It takes a long time to get good (WC Scott
  Molina)
• Consistency is the key
• Moderation in training leads to consistency in
  training and continuous improvement
• Quality of training with adequate recovery is far
  superior.

Your goals, our plans.
www.theTriLife.com
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The 10 Commandments of training

• Train Moderately
• 2. Train Consistently
• 3. Get Adequate Rest
• 4. Train with a Plan
• 5. Train with Groups infrequently

• Plan to Peak
• Improve Weaknesses
• Trust your Training
• Listen to Your Body
• 10. Commit to Goals

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RACE SMART ANY QUESTIONS?

• Training programs
• One to one coaching
• Corporate team coaching
• Endless Pool swim stroke analysis

• Day camps
• Swim clinics
• Overseas training
• Bike set up and power analysis

Your goals, our plans.
www.theTriLife.com
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Once at a high level of fitness the aim is to
hold things in place, then move to a higher level
again

• Holding onto fitness has to be carefully managed.
• Due to the nature of working with three
  disciplines, work over a 4 weekly cycle inside
  each phase of training.
• Once we are happy again with our aerobic
  stability we can then start to develop and build
  in our critical velocity race pace work.

Your goals, our plans.
www.theTriLife.com
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2010 WHAT WILL IT TAKE TO ACHIEVE YOUR GOAL?

• SWIM 200/400m Goal time
• 1500m
• BIKE MAP LTP watts at target
  weight of ? kg.
• RUN Flat 5/10km in Target goal

Your goals, our plans.
www.theTriLife.com
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Add meaning to heart rate monitoring

• Monitoring heart rate tells you how fast your
  heart is pumping not how well you are improving
  on you bike or how hard you are working
• HR is dependant on many outside variables (levels
  of hydration, air temperature, core body temp,
  quality of sleep, etc.
• A power meter measures your rate of work, that is
  how hard you push on the pedals (amount of
  horsepower you are using)

Your goals, our plans.
www.theTriLife.com
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Analyze your race

• Understand why you succeed of failed
• Are you pedalling too much?
• Was your gearing correct?
• Replay the race in your head for a better
  understanding of the specific demands of the race
• Once your strengths and weaknesses are known,
  then and only then will you be able to develop a
  plan of action to improve those weaknesses

Your goals, our plans.
www.theTriLife.com
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LTP/FTP Testing (every 6 weeks)

• 10min warm up in small chain ring
• 3 x 10sec spin ups (max cadence) with 1min spin
  easy recovery
• 2min easy
• 5min max effort
• 10 minute easy spin
• 20minutes all out effort
• 10minute spin down

Your goals, our plans.
www.theTriLife.com