What I’ve learnt coaching for the triathlon is that the key behind a fantastic race lies within the high quality of your weekly coaching.
As now we have already seen in our first article “The highway to success begins right here“, planning performs a key position. This could embrace: work on creating/sustaining your cardio capability, high quality work and restoration time.
It’s typically thought that coaching extra means you might be extra possible to achieve success. Incorrect! The true key to success within the triathlon is discovering the best stability between restoration time and high-quality coaching periods.
A superb plan ought to embrace:
1. A winter interval specializing in method and bodily health, in addition to bettering your endurance.
2. A spring interval together with each over-distance and high quality work
3. A summer season interval with high-intensity high quality coaching periods and take a look at races.
Restoration: that is the actual key throughout all three of those durations. Your physique will let you know how intensely and for a way lengthy you possibly can practice. Ignoring the indicators it sends out could be a giant mistake, so: relaxation when mandatory!
The factor I’ve learnt throughout coaching is that your physique wants totally different stimuli aside from typical coaching. If you wish to enhance your health, attempt together with the next in your weekly periods:
- Adjustments of tempo: adapt your coaching by incorporating modifications of tempo, like, for instance, 30” accelerations each 2-5 minutes. This can assist your physique turn out to be extra environment friendly and your nervous system will get used to extra intense efforts.
- Towards the clock: after planning an intense week of swimming, biking and operating, take a look at your self in every self-discipline, for instance over a 5 km run or 10 minute run. This can let you know what can of form you might be actually in.
Lastly, I recommend you embrace 4 periods in your weekly coaching plan that can help you stability out the standard of your coaching completely:
1. Velocity work: swim towards the clock at the least as soon as every week and embrace some excessive depth periods
2. Units of 5×100 m quick freestyle at a gradual tempo with 20” relaxation. Or alternate cardio work (e.g. 400 m freestyle with 30” relaxation) and intense work (e.g. 6/8×50 m quick freestyle with 20” relaxation).
3. Work in your fundamental cardio conditioning. Don’t focus solely on high-intensity work but additionally sustain endurance coaching for all three disciplines. This type of work ought to represent roughly 70% of your coaching and can allow you to deal with high quality work extra simply.
4. Run “in ache”. The operating leg of a triathlon is all about ache, so practice to deal with this type of discomfort. No less than as soon as every week get used to operating with sore legs after a tough coaching session (swimming or biking) the day earlier than.
5. Use a turbo coach. When it’s raining outdoors and also you do not need a lot time to coach on the bike, do some periods on the turbo coach as an alternative of driving out on the highway. This can can help you focus particularly on each depth and your driving place for races.
