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Training for Endurance

Training for Endurance. You CAN do Triathlons. Getting started. The first step is to determine what it is you want to accomplish. Determine what event or events you may want to use to accomplish it. Set goals for those events Determine How you will know you are successful at the end.

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Training for Endurance

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  1. Training for Endurance You CAN do Triathlons

  2. Getting started • The first step is to determine what it is you want to accomplish. • Determine what event or events you may want to use to accomplish it. • Set goals for those events • Determine How you will know you are successful at the end

  3. Medical Screening • If you have any chronic health problems or family history of chronic illnesses you may want to consult your physician. A self administered Par-Q form can help you make the decision.

  4. Equipment • Shoes are the fundamental piece of equipment for any runner. Take your time and get informed before you buy. • Socks can make all the difference between blistered, bloody feet and happy toes. • Hi-Tech clothing can make running much more comfortable but basic clothing for activity can be fine for most runners. • A watch that measures in seconds (preferably digital) is very useful, GPS is becoming more common

  5. Equipment (con’t) • A Bike: this can be anything from a basic hybrid to a specialized tri-bike depending on your personal goals • A swim suit and goggles can be enough but you may want a wetsuit for warmth and buoyancy (not permit when water is warm but not usually an issue around here, TriCan rules are 20 degrees C for elite, 22 C for age-group)

  6. What is the Point of Training • Training is designed to put a stress on the body to cause it to change in a way that will reduce that stress. If the stress we apply is too light the body will not change, if it is too heavy the body will break down. SAID principle. • We apply that stress using a simple formula called the FITT Principle

  7. SAID Principle • Specific • Adaptations to • Imposed • Demands

  8. Understanding the FITT Principle • Frequency: How often we should exercise • Intensity: How hard we should exercise • Time: How long we should exercise • Type: The method we should use

  9. Simple Linear Method • Run 4-6 times per week for 30-45 minutes. Extend one of the runs each week by 1 to 2 kms. Continue to increase it until you get between 80 and 100% of your event. • Runners may use walking bouts during their weekly long run. Start at 4 mins run and 1 min walk and build to 9 mins run and 1 min walk.

  10. Determinants of Performance • Central Factors: Heart, Lungs, Circulation • Peripheral Factors: Muscle tissue, energy pathways • Neuromuscular Factors: Technique • Behavioral: Nutrition, rest, equipment etc We use Training to affect these factors

  11. The Training Continuum Fun Runs, Recreational running 5 & 10 Kms. Completing Half and Full Marathons Competing at Half and Full Marathons From non Runner to Runner Basic Program: Run/Walk Building distance and endurance. Regular training Building high end endurance and anaerobic threshold

  12. Long Slow Distance (LSD) Anaerobic Threshold Runs Intervals for developing VO2Max Repetitions and Hills for strength and power 65-75% VO2Max 86-88% VO2Max 98-100% VO2Max >100% VO2Max Training Intensity Intensity

  13. LSD These runs are designed to improve our ability to burn fat as a fuel. Slow continuous movement is the key, not speed. In this case, slower is better! Going slower now will help you go faster in a race Race Pace Runs These are runs done at race pace for shorter distances to help get the body use to the way it will feel to run in the event. Easy Training Runs Easy shorter runs may be used the day after a race or tough workout to stimulate recovery.

  14. Threshold Runs These runs are a little faster than race pace, lasting between 15 and 30 mins and are designed to help tolerate the acidic environment created in our muscles, and to better use our fuel systems. Cruise Intervals Similar to Threshold Runs except done in shorter intervals (about 5 mins) and repeated several times. Moderate Intensity Runs “Tempo Runs” is another term for these types of runs.

  15. Intervals These are usually runs of between 400 and 1200 meters, repeated with short rest periods. They are designed to improve the ability of our body to use oxygen to produce energy Hills and Repetitions These are short intervals of less than 2 minutes with very high intensity and plenty of rest. They are designed to strengthen our muscles and improve our running form High Intensity Runs

  16. Phase 1 FOUNDATION Frequent long slow running is the hallmark of this phase. Some hills and reps may be used to build strength Phase 2 EARLY QUALITY Start of speed work with Intervals added to the reps and Hills. Still 80% or more of the running is LSD Periodized Training

  17. Phase 3 TRANSITION QUALITY High quality training specific to your event. Lots of Intervals Tempos and Race Pace running but LSD is still 75% of training Phase 4 FINAL QUALITY Race pace and Tempo running predominates as you prepare for the big event. LSD with Race Pace middle sections are common here Periodized Training (con’t)

  18. Phase 5 TAPER Reduced volume for 3-14 days prior to an event. The length is determined by the individual’s training status and the importance of the event Phase 6 OFF SEASON A time for rest and recovery. Is also sometimes used to do weight training or improve specific elements of running Periodized Training (Con’t)

  19. The Training Week

  20. Sample Training

  21. Triathlon training • The principles remain the same • Consider the strength of the individual athlete in each event • Account for crossover training and crossover fatigue • Quality not quantity determines success

  22. 8 workouts per week 30-90 minutes per workout 1 rest day per week Weights only in off season or early season 1 Long (L), 1 Tempo (T), 1 Speed(S) per discipline per week Mon off Tues Run(S) Wed Swim(S)/Bike(T) Thurs Run(T) Fri Swim(T)/Bike(S) Sat Run(L) Sun Bike (L) Basic Program for “Sprint” Tri

  23. 9 workouts per week 30-120 minutes per workout 1 rest day per week Weights only in off season or early season 1 Long (L), 1 Tempo (T), 1 Speed(S) per discipline per week Mon off Tues Run(S) Wed Swim(L)/Bike(T) Thurs Run(T) Fri Swim(T)/Bike(S) Sat Run(L) Sun Swim(S)/Bike(L) Basic Program for “Olympic” Tri

  24. 10-12 workouts per week 30-600 minutes per workout 1 rest day per 2 weeks Weights in Phase 1-3 and maintenance in 4 1 Long (L), 1 Tempo (T), 1 Speed(S) per discipline per week plus bricks and individual discipline training as required Mon Brick (Run Bike) Tues Run(S) Wed Swim(L)/Bike(T) Thurs Run(T) Fri Swim(T)/Bike(S) Sat Run(L) Sun Swim(S)/Bike(L) Basic Program for “Ironman” Tri

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