Training 101 Triad Triathlon Team October 10 th, 2014.
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Training 101 Triad Triathlon Team October 10 th , 2014
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Transcript of Training 101 Triad Triathlon Team October 10 th, 2014.
Training 101Triad Triathlon Team
October 10th, 2014
Triad Triathlon Team
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?10/10/2014
Triad Triathlon Team
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?
10/10/2014
Triad Triathlon Team
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.
10/10/2014
Triad Triathlon Team
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
10/10/2014
Triad Triathlon Team
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
10/10/2014
Triad Triathlon Team
Principles of Training
• Fitness is Reversible– Fitness is constantly fluctuating– Repetitive patterns or interruptions can have
negative impact on fitness.– Return to previous fitness levels will take ~2x as
long as the duration of the interruption.
10/10/2014
Triad Triathlon Team
Principles of Training
• Training is Unique to the Individual– Different people respond differently to same
stimulus.
10/10/2014
Triad Triathlon Team
Training Stress
• Your body only improves when recovering from stress.
• Stress can be induced by varying 3 elements of training: Frequency, Duration, Intensity
10/10/2014
Triad Triathlon Team
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.
10/10/2014
Triad Triathlon Team
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.
10/10/2014
Triad Triathlon Team
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
10/10/2014
Triad Triathlon Team
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 lactate10/10/2014
Triad Triathlon Team
Training Zones
10/10/2014
Source: Fink
Source: Training Peaks
Triad Triathlon Team
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 goal10/10/2014
