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Training Programs Richard Jones, Head Coach

Richard Jones, Head Coach of The TriLife, offers personalized training programs to help athletes reach their goals. From base fitness to race preparation, nutrition, and recovery, we cover it all. Join us at www.thetrilife.com to start your journey today.

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Training Programs Richard Jones, Head Coach

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  1. Training ProgramsRichard Jones, Head Coach Your goals, our plans. www.theTriLife.com

  2. 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

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

  5. Periodisation Your goals, our plans. www.theTriLife.com • Macro Cycles • Base (Nov – April) • Pre Comp (May/June) • Competition (July - Sept) • Recovery (Oct) • Meso Cycles – 4 weeks • Micro Cycles –7 days

  6. Macro Cycles; Training Phases in a typical year Your goals, our plans. www.theTriLife.com • Phase 1- Base Nov - April • Phase 2- Pre CompMay/June • Phase 3- Competition July - Sept • Phase 4- Recovery Oct

  7. Traditional Meso Cycles Your goals, our plans. www.theTriLife.com

  8. Typical Triathletes Meso Cycle! Your goals, our plans. www.theTriLife.com

  9. Micro Cycle -> 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

  10. 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 P&P) • 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. www.theTriLife.com

  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

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

  14. 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

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

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

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

  18. Recovery and Over-training Your goals, our plans. www.theTriLife.com Possibly/Arguably the most important part Is to allow body to adapt to the training load Function to help the body remain healthy

  19. Traditional Meso Cycles Your goals, our plans. www.theTriLife.com

  20. 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

  21. Typical Triathletes Meso Cycle! Your goals, our plans. www.theTriLife.com

  22. Over-training

  23. Harder may not be better! Your goals, our plans. www.theTriLife.com 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.

  24. 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 The 10 Commandments of training

  25. 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

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

  27. 2010 WHAT WILL IT TAKE TO ACHIEVE YOUR GOAL? Your goals, our plans. www.theTriLife.com • SWIM: 200/400m: Goal time • 1500m: • BIKE: MAP & LTP: watts at target weight of ? kg. • RUN: Flat 5/10km in: Target goal

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

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

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

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