LIMITING FACTORS
Here's some good information that will go some way to answering those... 'Why can't I?' 'What can I do to...' 'Why is that?' type of questions. Take this opportunity to change your training methods to improve your season.
www.novicecoaching.com (see coaching session download)
| PROBLEMS |
WEAKNESS
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REMEDY TRI THIS! |
| Breathing rate suddenly increases as a result of small increase in pace |
Low Anaerobic Threshold Level (ATL)
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Short recovery sessions |
| Small heart, small lungs |
Hill sessions |
| Poor rate of 02 absorption into lungs/muscles |
Long steady runs |
| Poor lactic acid tolerance |
Fast sustained runs/reps |
| Poor recovery rate (HR and breathing take a long time to drop) |
Poor capillarisation
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Long steady runs |
| Small lung capacity |
Short recovery sessions |
| Low ATL |
Fartlek |
| Poor stamina |
Weak/small heart and lungs
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Steady runs a) little and often b) long continuous |
| Poor capillarisation |
Fartlek, reps, hills etc |
| Short stride |
Poor technique/co-ordination
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Drills - high knees |
| Poor leg/stomach strength |
Hills/stomach exercises Sand/XC running |
| Feet and ankles |
Jumping, foot exercises |
| Slow legs |
Poor technique |
Drill - quick feet, bum kicks |
| Feet and ankles |
Jumping and foot exercises
Downhill running |
| Poor co-ordination |
Poor skill/ technique
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Drills |
| Specific muscle weaknesses |
Specific exercises and weights |
| Poor speed endurance |
Poor relaxation |
Split sessions; ie 6x600m run as (6,4/2,2/2/2) twice |
| Poor efficiency, lack of confidence, low ATL |
Downhill running |
| Tired arms |
Poor style, tension |
Relaxation, drills |
| Weak upper body |
Weights, press-ups, curls |
| No training partners |
Smelly kit |
Wash your kit, use deodorant! |
| Too serious |
Laugh a bit more |
Join STC and get involved with
Tri-Novice-Team activities! |
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Don't fall into a common triathlon trap and spend too much time training on your strongest sport and ignoring your weakest and, probably, less enjoyable event(s). The pie chart shows recommended time allocation for each discipline. Try to stick with these percentages for the next few months and chart your progress in a training diary. |
Top triathlon tips
Welcome to the world of triathlon – where regardless of age or ability you can compete – and choose new distances to increase the challenges. From the introduction of the Super Sprint to the full sprint, Olympic, middle distance (half Ironman) and long distance (Ironman) there really is a race for everyone. But before you get to the start line there are a few things worth remembering:
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Try and work with a qualified triathlon coach. They understand the influences of the three disciplines in your training and can save you time and effort by providing you with the right programme |
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Join a local triathlon club and meet like-minded athletes who will be only too willing to help you – as well as their coaches |
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You can also join local swimming clubs, cycling clubs and running clubs – if there is no specialist triathlon club near you or available when you need to train |
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Become a member of the British Triathlon Association – and gain all their benefits and insurance schemes |
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For the swim why not hire or borrow a wetsuit for your first few triathlons. Buy one once the bug has caught you |
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Bike – use a mountain bike (MTB) – or Miss-Marple-style bike – before you buy Lance Armstrong's go-faster bike. Visit a local bike shop to get the correct size of frame |
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Run - invest in good quality trainers and change them regularly, to protect your feet |
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Heart rate monitor – buy one to help you train at the correct pace. It doesn't have to be an expensive, all singing, all dancing one either |
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Get your hands on a turbo trainer – which allows you to train inside or out. Used especially for quality work-outs, and recovery spinning |
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Try and work on your weakest discipline. This is where the most gains and benefits will come |
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Weekly training pattern – you MUST have at least one day of REST per week |
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Monthly pattern – you should have at least one easy training week per month |
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Use lunch hours to pop into the pool or local gym for a workout. Join the spinning class or circuit training group. Use the rower for a warm up or cool down |
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Treadmills are great for running – no impact damage and it can vary not only the speeds but also the the incline for hill and strength work |
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Use the weekends for the longer workouts on the bike and the run |
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Seasonal planning – plan lead-in races even if they are just running road races, cross country, bike, local time trials, etc |
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Get used to working at three speeds – in ALL disciplines – Easy – Moderate – Hard |
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Finally, remember it is supposed to be FUN |
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Coaching Sessions... TRI THIS!
BALANCING work and training is a problem we all encounter,but it is possible to achieve a lot on a limited amount of training, so long as the principals behind that training are sound. Here we look at three levels of base training - assuming Five, Seven and Ten hours every week are available.
|
| 5Hrs Training per week |
| Day |
Session |
Time |
Key Points |
| Sun |
Hilly bike ride |
1-2hrs |
Don't stand up while hill climbing |
| Mon |
Recovery run |
30mins |
Relax |
| Tues |
a Swim
b Weights |
a 30mins
b 30mins |
a 15 mins interval, use paddles for strength training
b include leg press 4x12. This will give you power |
| Wed |
Run 10x75m Hill strides |
30mins |
Keep on your toes, ensure you bound, and aim for power not speed |
| Thur |
Bike track or turbo trainer |
30-60mins |
Cycle Fartlek style |
| Fri |
Rest |
N/A |
Rest means rest |
| Sat |
a Swim intervals
b Track interval run or similar |
a 30mins
b 30mins |
a Race pace
b Race pace |
| 7Hrs Training per week |
| Day |
Session |
Time |
Key Points |
| Sun |
Hilly bike ride |
2hrs |
Don't stand up while hill climbing |
| Mon |
Recovery run |
30mins |
Relax |
| Tues |
a Swim intervals
b Bike on track or turbo |
a 30mins
b 30-60mins |
a 15x100m on a 1:30 (eg 1 min for 100m, 30secs rest)
b Fartlek style, but aerobic |
| Wed |
a Run 10x75m Hills
b Weights |
a 30mins
b 30mins |
a bound and aim for power
b Include leg press 4x12 |
| Thur |
Bike track or turbo trainer |
30-60mins |
Fartlek style @ race pace |
| Fri |
Rest |
N/A |
Learn to relax |
| Sat |
a Swim intervals
b Track interval run |
a 30mins
b 30mins |
a Use paddles for strength
b Keep to race pace |
| 10Hrs Training per week |
| Day |
Session |
Time |
Key Points |
| Sun |
Hilly bike ride |
2hrs |
Don't stand up while hill climbing |
| Mon |
Recovery run |
60mins max |
Relax |
| Tues |
a Swim intervals
b Bike track or turbo |
a 45mins
b 60mins |
a Main set: 15x100m on 1:40 (eg 1min for 100m, 40sec rest
b Fartlek style, but aerobic |
| Wed |
a Run hill strides 10x75m
b Weights |
a 30mins
b 60mins |
a Keep on your toes, ensure you bound, and aim for power
b Do 30mins aerobic circuit before heavier weights |
| Thur |
a Swim intervals
b Bike |
a 45mins
b 60mins |
a Use paddles and do longer intervals such as 200m b Fartlek style @ race pace |
| Fri |
Rest |
N/A |
Rest means rest |
Sat
|
a Swim drills
b Weights
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a 30mins
b 30mins
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a Don't overdo your swim if your weights session is immediately following
b Ensure you include leg press when doing heavy weights |
| TRAINING TIPS - SWIMMING |
| Get more out of swimming - but aim to improve your fitness levels and technique as well: |
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Stretch before you enter the water. Follow a basic warm-up routine. |
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Warm up in the water before you begin the session in earnest, swim two or three slower lengths, varying your stroke |
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Interval train. Instead of swimming up and down at the same speed, vary your pace. For example, swim one length very fast, then swim two lengths at a more leisurely pace |
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Alternate strokes. Swim one length of a stroke you find more difficult, then swim two lengths of a stroke you find easier |
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Improve technique and strength by practicing with floatation boards |
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Cool down at the end of the session. Do two lengths at a comfortable pace, then dry off and follow a basic cool down routine |
| TRAINING TIPS - CYCLING |
| The following tips will help you to get the most benefit from your cycling sessions: |
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Interval train. Choose a moderate resistance that allows you to work in your optimum training zone, then raise the intensity by increasing the resistance, rising out of the saddle and sprinting for short periods |
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When cycling outdoors, plan routes that will involve cycling over hills as this will vary the intensity of your work out |
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Maintain good posture at all times, especially when fatigued – there may be a tendency to hunch over the handle bars when tired |
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If you cycle for long periods, wear padded cycling shorts that help to cushion your groin against the saddle |
| TRAINING TIPS - RUNNING |
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Always maintain a heel-toe action when running |
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Always build up the distance and the time that you run in small increments, particularly if you are new to running |
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When you want to quicken your pace, ensure that you work the arms harder as well as the legs |
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When running up hills, alter your body weight forwards in the stride to allow for the steeper gradient |
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When sprinting, alter your running action so that you run on the balls of your feet, rather than maintaining the heel to toe action |
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When possible, run on the grass rather than tarmac so that there is greater shock absorption for the legs |
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Seek advice from a good sports shop about the trainers that are most suitable for the way that you run |
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Always wear cotton socks that allow your feet to breathe |
| TRAINING TIPS - ROWING |
| Try these training tips to help you get the most of your rowing session: : |
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Keep your grip on the handle or 'oar' relaxed, otherwise your forearms will tire prematurely |
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Exhale with the effort, as you pull back, and inhale as you return to the start of the position |
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If you wear lose clothing such as a t-shirt, tuck it in, otherwise it may get caught in the sliding seat |
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Record your best 500m time, then keep re-testing yourself and work towards beating it. |
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Interval train for a time-efficient, high-calorie-burning workout. Work at a high intensity, ease off slightly and recover, then work at high intensity again |
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