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Should Triathletes’ Run Training Differ from Elite Runners’ Training?

Should Triathletes’ Run Training Differ from Elite Runners’ Training?. Comparison of physiological demands Comparison of athletes and training Which physiological variables matter? Implications for training Can swimming/cycling replace running mileage? Individuality Mistakes to avoid.

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Should Triathletes’ Run Training Differ from Elite Runners’ Training?

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  1. Should Triathletes’ Run Training Differ from Elite Runners’ Training? • Comparison of physiological demands • Comparison of athletes and training • Which physiological variables matter? • Implications for training • Can swimming/cycling replace running mileage? • Individuality • Mistakes to avoid

  2. How do the Physiological Demands of O.D. Triathlon compare to 10,000M/1/2 Marathon?

  3. How do the Physiological Attributes of the Athletes Compare?

  4. Training Comparison

  5. Training Comparison

  6. Which Physiological Variable is the Best Predictor of Running Performance? • Best predictor of performance = pace @ LT (lactate + economy)

  7. Implications for Triathlon Run Training • Strategies to reduce difference from optimal conditions at start of run • Train to improve lactate threshold • Train to improve running economy (running only & off the bike) • Use “creative periodization” to accomplish these objectives

  8. Reducing Differences from Optimal Conditions @ Run Start • Excellent cycling fitness, to reduce relative demand • Strategic effort on bike (team-work, high cadence) • Controlled first km run • Carbohydrate/fluid intake

  9. Training to Improve Lactate Threshold • Peripheral adaptations ( capillarization, mitochondria,  aerobic enzyme activity, etc.) in muscle, which  lactate accumulation ( formation/  clearance) • Greatest stimulus to improve LT is to train at or slightly above LT effort • LT Pace = ~15 km race pace =~One hour race pace = 10 km race pace +~10 seconds/km • Tempo runs (20-45 min) or cruise intervals (5-15 min with short recovery) • Increased running volume helps too

  10. Training to Improve Running Economy (run only) • Accumulated running experience/volume • Improved technique (drills)  economy • Maintenance of technique (drills and core stability)  economy • Increased strength (wtlifting) may  economy • Hill running may  economy • Tapering  economy • Economy is specific to speed and terrain

  11. Training to Improve Running Economy off the Bike • Cycling must be strong so athlete can run well off the bike = bike racing fitness • Strategies to run close to “fresh” 10 km pace = Sustained fast running when fatigued • Bricks (discussed shortly) • Run hills followed by intervals (brick without the cycling) • Fatigue legs with exercises (e.g. burpees) before intervals • Long drills to maintain technique

  12. How Important are Bricks in Improving Running Economy off the Bike? • Highest specificity for racing • Insert hard brick sessions carefully due to recovery requirement • Periodize, but include some type of brick year-round • What types of bricks are optimal at different stages of preparation?

  13. Do Swimming & Cycling Training Improve or Hinder Running Performance? • Positives: • Swimming & cycling improve cardiovascular fitness with less risk of injury than additional running • Swimming & cycling help recovery • Negatives: • Lactate threshold and running economy improve due to peripheral adaptations in the muscles (lack of specificity) • Cycling tends to develop tight hip flexors and hamstrings • Cycling may overdevelop quads • Swimming and cycling increase overall fatigue

  14. Implications for Triathlon Run Training • Replacing “non-specific junk miles” with swimming and cycling develops general aerobic fitness & helps recovery • Effects of increased running volume in developing peripheral adaptations cannot be replaced • Cannot substitute specific run training to improve LT and economy

  15. Designing Training for Different Stages of Development • Large differences between triathletes in ability to adapt positively, depending on: • Biological/training age (changing canvas) • Gender • Genetics (“Plumbing” and “Adaptability”) • Injury history • Biomechanics • Some young swimmers have  bone density • Volume/intensity dictated by current ability to adapt positively (increase 10-25%/yr?)

  16. Mistakes to avoid: • Ramping up running volume or intensity too quickly (or at same time = stress fractures) • Emphasizing specific sessions and speedwork before building up a big aerobic base • Charging out of transition as though racing 3km (invariably leads to slower time) • Not taking steps to improve poor running technique • Training O.D. triathletes like 5,000m runners (lower mileage/more speedwork) • Not progressing training from year-to-year

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