Triathlon: Half-Distance Training (eBook)

70.3 Miles - Swim/Bike/Run

Henry Ash, Marlies Penker (Autoren)

eBook Download: PDF | EPUB

2016 | 3. Auflage
192 Seiten
Meyer & Meyer (Verlag)
978-1-78255-414-1 (ISBN)

Infos

The half-distance triathlon consists of a 1.2-mile swim, 56 miles of cycling and a 13.1-mile run. It is anything but an easy option, but it represents a fascinating challenge for any well-trained endurance athlete. The book will guide any triathlete who wishes to finish his or her first half-distance triathlon from the beginning of the preparation until race day. A particular highlight of the book is its great amount of detailed training plans. There are in-depth examples of core and peripheral training and heart-rate dependent pace levels T1-T8, which help to illustrate the year-round training recommendations. It also features advice on swimming, cycling, and running training, cross training, equipment, strengthening and stretching, typical training errors, recovery, self-motivating performance testing and motivation tips, as well as anecdotes and emotional stories from competitions. With this guide, anyone can finish their first half-distance triathlon.

Henry Ash is a triathlete who has actively contributed to the development of the non-stop ultra endurance triathlon over the past 25 years. During this time, he has written 19 sports books that have been published worldwide. He is a coach, training companion and motivator for a great many triathletes. He has completed more than 250 triathlons around the world, including the Ironman® World Championship (3 times) and 37 other Ironman® distance competitions. Marlies Penker has been an enthusiastic triathlete since 1999. Her long distance personal record is 9:18.49 hours. She has successfully completed all distances from Olympic short distances to Ironman® distance. In addition, she also holds the Carinthian (Austria) Regional Marathon record at 2:45.08 hours.

Textauszug

4.3 Training periods

• Preparation

• Competition

• Transition

The periods are different for novice triathletes than ambitious and performance-oriented athletes.

4.3.1 Monthly organization of training

Monthly organization of training

Beginners and senior triathletes (over the age of 40) should organize their training year as follows:

Preparation phase:

February-May

four months

Competition phase:

June-September

four months

Transition phase:

October-January

four months

For ambitious and elite triathletes:

Preparation phase:

January-May

five months

Competition phase:

June-October

five months

Transition phase:

November-December

two months

If your motivation is dwindling, which can easily happen with a long-term competition program spanning several years, it is advisable to incorporate an active rest year. During this time, you should not enter any particular competitions; just do light, relaxed workouts without any competitive aspirations. Many athletes do this in the last year in their age group in order to enter the new age group with renewed enthusiasm. If two partners are very committed to the triathlon, it is possible to alternate every year.

4.3.2 Preparation period

After an active rest phase, most triathletes are glad to return to organized training. The first two months of this phase serve to build basic endurance. This is the basis for the occasionally more intensive training in the second phase. The volume is systematically increased from low to medium loading intensity. Adequate recovery and regeneration should not be neglected. The main training method is the endurance method.

Cross-country skiing and cycling on stationary rollers and other endurance sports all improve basic endurance. General conditioning can also be improved by strength endurance training during these months.

Who is block training for?

Block training is recommended during the preparation phase for triathletes with limited time available for training and those who cannot do cycling training during the whole year due to weather conditions. This block training extends over a period of four weeks and can work like this:

January

swimming

February

running

March

cycling

The running and swimming months can also be swapped. What this actually means in practice is that during the swimming month, swimming training is increased and running training is reduced. Increased swimming training can mean doubling your training. If you normally practice swimming once a week, double this to twice. If you normally train twice a week, double it to four times. If the weather is suitable, now is the time to start your first bike rides.

During the running month, running training is increased and swimming and cycling training are reduced. Increased training can mean doubling your training. If you usually run twice a week, double it to four times a week. Please be careful not to increase your running training too suddenly, but do so gradually. If your basic training consists of running 20 miles per week, then you should gradually increase it as follows:

25 miles, 30 miles, 35 miles, 40 miles then back down to 20 miles again. If you run three times per week, you should increase to five times per week. If the weather permits, go cycling too.

During the cycling month, cycling is increased and swimming and running training are reduced. If you are able to organize a one- or two-week training vacation with your family that emphasizes cycling, this emphasis should also be adequately prepared in training. Otherwise, days off should be used for the organization of the cycling month. If you manage a few gentle bike rides a week for a whole month, you will have a good base for the whole triathlon season.

Just a small observation beforehand about training your weakest discipline: The ideal time to work on this is during the preparation phase. There is just one snag though. This is usually the discipline you enjoy least. There is a simple way to get around this:

Make sure you train for your weakest discipline in an appropriate group. This makes it easier to overcome any unwillingness to train, as group training is more motivating, and the relaxed banter will help you get over your lack of enthusiasm. As soon as you have reached a certain standard in your weakest discipline, you may really start to enjoy it.

To have the greatest prospects of success, practice your weakest discipline at least 3 times a week. The second stage of the preparation phase (6-8 weeks) is characterized by a reduction in volume and a moderate increase in intensity. Fartlek running training or the occasional fun run can be added to spice up training. In cycling, carry out a few time trials cycling between signs or markers, such as those that note city limits.

Brick training, especially the bike-run combination, can be added to the training program in April.

Bike-run brick training

• Short, sharp bike session, e.g., 40-45 minutes + longer, more relaxed run 70-80 mins

• Longer, more relaxed bike session, e.g., 90 minutes + shorter, sharper run over 20-30 mins

Under no circumstances should you forget the regeneration week after three training weeks.

Ambitious athletes should do over-distance, low intensity training once a week throughout the preparation phase. This is not appropriate for beginners, as we are talking about running or cycling for several hours. This is intended to improve the fat burning (60-70 %) that is so important for endurance athletes. One way this can be achieved is by running for 2 hours or cycling for 3 hours at a relaxed pace (T2-T3).

4.3.3 Competition period

No triathlete can be in peak form for the whole four or five months. It is therefore advisable to aim to peak two or, at most, three times. The first section of this phase is the time for warm-up competitions. These enable us not only to test form but also to try out equipment, different tactics and refreshment strategies. Between the first test triathlons you should still train at a fast pace, apart from the last three days before the race. Normal training sessions alternate with regeneration weeks. Make sure you get enough rest after every competition, which is determined by the length of the triathlon, your fitness level and age.

Very fit athletes regenerate faster than others. The competition intensity is also a factor. If this was only 90 % instead of the usual 100 %, then the regeneration phase will be shorter. It will take a triathlete with very good endurance a week to recover from a short triathlon, while beginners may need two weeks. Thereafter, normal training can be resumed. After a half-distance triathlon, 2-3 weeks recovery should be taken. Obviously, no other competitions should be entered during this period.

Triathletes with many years of experience may also tend to break this rule, if they don’t intend to give 100 % in the next triathlon. The number of competitions per year is determined first by the course length and then by fitness, age and attitude. By attitude, I mean:

There are a number of triathletes who are completely relaxed about competing in triathlons and enjoy them. They just like measuring themselves against others in fair rivalry, not fighting with them. They fight against the length of the course, not the other competitors! Other athletes, on the other hand, are a little obsessive and believe that the triathlon is the be-all and end-all and put themselves under great psychological pressure. They completely forget that our sport should be fun and that there are other things in life apart from swimming, cycling and running.

4.3.4 Transition period: the time for regeneration

The last peak performance of the season is over. Now it is time for everyone to take a deep breath and even to take a whole week off, without feeling guilty, before looking forward to the next training month.

In this phase, avoid silly ideas, like running a marathon. This will work for a year or two, but then the body will react to the inadequate regeneration with illness or injury. The triathlete quite simply needs a long regeneration phase at the end of a strenuous season. Now you have the time to practice other pursuits that you didn’t have time for during the rest of a year.

These pursuits should include interpersonal relationships, i.e. spending more time with friends, acquaintances and, of course, your own family.

During this time, your aim should be to recover physically and psychologically in order to gain new strength and motivation for the coming season. The importance of motivation is very often underestimated. Someone who is not motivated cannot perform to the best of his ability. Motivation is one of the prerequisites...

Produkt-Details

• Erscheint lt. Verlag: 23.5.2016
• Verlagsort: Aachen
• Sprache: englisch
• Themenwelt: Sachbuch/Ratgeber ► Sport
• Schlagworte: Cycling • distance competition • endurance • equipment • Ironman • middle distance • Motivation • Preparation • Race • Recovery • Running • swimming • training guide • training plans
• ISBN-10: 1-78255-414-9 / 1782554149
• ISBN-13: 978-1-78255-414-1 / 9781782554141