Piranha Triathlon Club Season Plan 2016

1. Piranha Triathlon ClubSeason Plan 2016 9th Jan 2016 Ronan Lambe

2. Agenda • Responsibilities • Principles of Training • Periodisation • Season Plan • How to Plan Your Week • Swim • Bike • Run • Key Points • Key Events • Q & A

3. Responsibilities • Training Committee is responsible for; • Providing a simple & coherent season plan • Providing education on how to use the plan • Provide coached sessions in each discipline • Provide coaches to provide advice to individuals • Reschedule sessions based on members needs • Members are responsible for; • Attending club sessions with a smile • Maximising training schedule for own race plan • Avoid overtraining • Adjusting set for long distance (Club sets aimed at Sprint & Oly) • Complete Training set by coach at club sessions

4. Principles of Training • Specificity • Overload • Progression • Reversibility

5. Periodisation • Who is periodisation for? • Supports ‘Principles of Training’ • Linear • Reverse Linear • Undulating Model • Macrocycle • Mesocycle • Microcycle

6. Piranha - Linear Model • Base • Aerobic Capacity • Capillary Development • Fat Adaptation • Build • Increased Intensity with each block • Pre-Competition/Peak • Peak Training Volume & Intensity • Focus on Specificity • Competition • Maintain intensity, reduce volume. • Focus on regeneration/recovery, prioritise freshness, transitions etc • Recovery & Prep • Unstructured Training or None. • Strength/Technique/Imbalances

7. Mesocycle • T – Train, R = Recovery, AR = Active Recovery • Each week has two recovery days • Week 4 of training block alternates between Rest only and Rest/Test. i.e. Tests every 8 weeks

8. Season Plan - Piranha

9. Where to Find Trg Plan A ‘member only’ section of the web-site has been built on which block training plans, weekly training sets and related materials will be posted. You must have logged-in to the system to access this page.

10. How to Plan Week • Frequency • Intensity • Time • Type

11. Training Week

12. Example - Improver

13. Swimming • Technique should always be focus • 3 training sessions recommended per week • 1 day per week, ability dominated session • Mon – Improver ONLY - Technique • Tues – Adv (2 lanes) & Upper Inter – Aerobic • Thurs – ALL – Technique & Speed • Fri – ALL – Aerobic • Sat – ALL – Aerobic (1.5hr) • Sun – Inter ONLY – Tech & Speed

14. Bike • Primary focus of Triathlon training for intermediate / advanced members • 3 training sessions recommended per week • Session 1: Club Turbo – Wed or Thurs • Session 2: Home Turbo – Tues (alt with run) • Session 3: Club Spin (Sunday) • Focus on endurance early in season • Wed Turbo will change in Spring • Sets will be posted on weekly plan • Time Trial Series – 4 x TT’s with Belpark

15. Run • 3 training sessions recommended per week • Session 1: Club Intervals(Tuesday or Thurs) • Session 2: Fartlek/Tempo (Alt Thursdays) • Session 3: Long Run (Sat) • Club Session will follow periodised block • Sets will be posted on weekly plan • Time trials will be completed every 8 weeks • Running – err on side of caution – highest risk.

16. Key Points • No two triatheletes’ training week will be the same. Understand FITT & ask advice. • Select 1-2 ‘A’ Races – Piranha National Series Strategy. Minimum of 4 NS Races. • Get involved in club sessions as much as possible. Quality coaches & athletes. • Consistency

17. Key Events • WWT Camps; Lanzarote – 13th Feb – SOLD OUT Algarve (SMTB) – 27th Mar – Places Available (Roger Rice) • Killarney Training Weekend 17th March – 4 Day Piranha Training Camp • Time Trial Series – 4 x Races Jan 31st - N2 Feb 28th – N11 Mar 13th – N 2 April tbc (90km TT) • National Series – 4 Races Minimum • DCT – 27th & 28th Aug • John Davis Run - Oct • Dublin Marathon – 31st Oct

18. Questions