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Training 101

Training 101. Triad Triathlon Team October 10 th , 2014. Why do you Train?. Weight Loss? Better Health? Injury Prevention? Enjoy Exercise? Social Experience? To be faster than your friend/sibling/spouse? To overcome a personal challenge? To win?. What is Training?.

kylie-adkins
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Training 101

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  1. Training 101 Triad Triathlon Team October 10th, 2014

  2. Why do you Train? • Weight Loss? • Better Health? • Injury Prevention? • Enjoy Exercise? • Social Experience? • To be faster than your friend/sibling/spouse? • To overcome a personal challenge? • To win? Triad Triathlon Team

  3. What is Training? • Training is purposeful • Training without purpose is called working out • Turn your wishes into goals by being specific and honest with yourself: • How much? How fast? Triad Triathlon Team

  4. What is Training? • Training is a Science • Sports Science is continuously evolving • Training is an Art • Learning to better understand yourself as an individual through training. Triad Triathlon Team

  5. Principles of Training • These are derived from science and are generally accepted in athletics. • Progressive Overload • Body responds to stress. • Too much and you get injured • Too little and you don’t maximize improvement Triad Triathlon Team

  6. Principles of Training • Fitness is Specific • Training needs to be specific to the goal. • You can’t achieve peak triathlon performance by cross country skiing. • Training should simulate conditions of goal race Triad Triathlon Team

  7. Principles of Training • Fitness is Reversible • Fitness is constantly fluctuating • Repetitive patternsor interruptions can have negative impact on fitness. • Return to previous fitness levels will take ~2x as long as the duration of the interruption. Triad Triathlon Team

  8. Principles of Training • Training is Unique to the Individual • Different people respond differently to same stimulus. Triad Triathlon Team

  9. Training Stress • Your body only improves when recovering from stress. • Stress can be induced by varying 3 elements of training: Frequency, Duration, Intensity Triad Triathlon Team

  10. Training Stress • Frequency: How often you train • Duration: Measured in units of time or distance. • Intensity: A critical aspect of training requiring close attention. • Volume: Frequency x Duration • Workload: A combination of frequency, duration, and intensity. Best used for relative comparison of an individual athletes training blocks. Triad Triathlon Team

  11. IntensityThresholds • Lactate Threshold • Lactate is a by-product of the glucose used by your muscles. Exits muscle through blood stream. • Occurs when lactate is produced faster than it can be cleared out of the muscle. Linked to that “burning” sensation in your muscles • Aerobic Threshold • Lower than LT, marked by slight increase in breathing effort. Significant part of long-distance triathlon training. Triad Triathlon Team

  12. Measuring Intensity • Rate of Perceived Exertion (RPE) • Requires subjective self quantification. • Valuable tool when used in conjunction with other methods. • Heart Rate (HR) • Uses Heart Rate Monitor to read heart rate during exercise. • Has become the benchmark for athletes • Has some of the same limitations as RPE • Power • Primarily applies to cycling. Although perhaps analogous to training by pace when running. • Removes all variability introduced by the human body/mind Triad Triathlon Team

  13. Training Zones • Zones • Based on a percentage of Lactate Threshold Heart Rate (LTHR) or Maximum Heart Rate • Z1 (Easy/Recovery) • Used for recovery workouts or rest periods between hard intervals • Z2 (Aerobic Endurance) • Maintained effort well below LT. Used extensively during long course efforts (HIM, IM) • Promotes development of slow-twitch muscles and improves muscles ability to use oxygen • Z3 (Anaerobic Endurance) • No mans land zone sometimes effective for medium length race efforts • Z4 (Threshold) • Critical training zone. Helps increase LT • Very hard effort. Can only maintain this intensity for short period (<1 hr) • Z5 (Anaerobic / Power) • Extreme effort. Promotes speed through development of fast-twitch muscles and ability to process lactate Triad Triathlon Team

  14. Training Zones Source: Training Peaks Source: Fink Triad Triathlon Team

  15. Training Lessons Learned • Believe in yourself! • Recover, Recover, Recover • Train the mental aspects • Be honest with yourself • Use proper technique. Develop Skill • Have a well defined goal • Develop a plan and measure progress • Do only what is necessary to achieve your goal Triad Triathlon Team

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