PART 1 Swimming:

I think the best way to go about your training for this new endeavour is to keep it as specific as possible. In other words, don’t go thinking that running a lot and biking /swimming a little will cut it. Try to think of triathlon in terms of it being one sport not three and train accordingly. Normally, when I arrange a programme for someone it is long term and periodised but, in this case, as there is only weeks to go, you are better to just focus on being able to complete the distance and to do some fitness / race pace work in order to enjoy your race experience. If after your race you want to go to the next level then speak to people within the sport and get some advice on how to go about implementing a programme that will see you progress, enjoy the sport and stay injury free.

Below is a Rating of Perceived Exertion (RPE) scale {below} proposed by G. A. Borg in 1982 (Med Sci in Sports Exer. 14(5): 377-81, 1982) which is a self assessment level of effort and a somewhat cheaper option than using a heart rate monitor and having your heart rate zones tested. The RPE scale ranges from 6 to 20, and includes a literal description for each level of exercise intensity. This will be useful for you to use in conjunction with your training over the following weeks.

RPE scale

• 6 - resting
• 7 - very, very light
• 9 - very light
• 11 - fairly light
• 13 - somewhat hard
• 15 - hard
• 17 - very hard
• 19 - very, very hard
• 20 - maximal effort

I could go on and baffle you with science and all the energy systems and what they do but I think our best option is to just keep it simple and give you some advice on what sessions to cover in your lead-up to getting you swimming properly for triathlon. If you plan on swimming 3 times a week for instance, this is how I would advise you set it out -

session #1: Long easy

It would be an advantage for you to swim this in open water if possible, and at an easy  pace say around level 10 to 11 . It should be a nice comfortable level of effort and a constant workout with as little rest as possible.

session #2: Steady to solid

Sets in a pool say of 3-4mins around level 13-15. should be a solid but not hard effort at an intensity that you could hold for around 20mins if you had to. Incorporate a 20 second rest between each 3-4min effort and make sure you have a light warm-up/down.

session #3: Fast or speed work

Sets again in the pool with efforts of around 25-50m maximum usually best to have a long rest on these to promote the quality of the session an example would be a set of -3x 50m hard around level 19 on a 2:00 rest break then an easy 150m you can repeat the set up to 4 times if you have the energy but make sure you have substantial rest between your effort set and if you start to fail and lose form it’s time to end the session and do a warmdown.

There are a lot of different ways to improve your swimming and this is just a touch on that but the main point to remember is to keep your effort levels varied and include 1 hard session per week in the swim section will be enough as long as you maintain the other sessions at a lesser effort level. It is actually counter productive to hammer all your sessions so keep that in mind.

PART 2 Cycling:

Cycling can be tricky because if it is done at the wrong intensity and pedal cadence it can make for a very unpleasant run. So lets go with some tips that will make your cycling more fun and lead to a better run.

Pedal efficiency and cadence are the 2 most important factors that need to be considered by triathletes who are looking to improve their bike / run splits. It is a subject that many people often mention and one that many new triathletes have difficulty with, especially those who don’t have a cycle background.

Usually a higher cadence or pedal frequency of around 95rpm, in my opinion, is the optimum for short course (sprint or Olympic distance). Due to the fact it seems to have less adverse effects on the running muscles, it would seem that a higher cadence on the bike would translate into faster run splits once your feet hit the tarmac. Pushing bigger gears in a short course race @ low rpm say around 70-75rpm is going to make running fast off the bike a more difficult prospect and you can’t afford to use the first few kms of your run trying to loosen up from pushing monster gears. You’ll end up suffering on the run before you even get to the 1km mark..

I think that a bike computer with cadence is a very good investment for new triathletes as it promotes good habits right from the start. If you don’t have a cadence computer then you can count your pedal revs every now and again so you can keep tabs and make sure you are not overgearing.

So, with this in mind, here are a few tips to get you using your bike sessions more effectively throughout your build-up:Let’s work off 3 slots a week for your riding -if you can do more that’s good but 3 will be more than enough to get you through your first season of triathlons.The first area to look at is the long ride easy ride which is the staple of the week. Build up to 2hrs plus at an easy conversation pace staying in the seat as much as you can including hills, Use a light gear and spin the pedals at high revs of around 90-100rpm if you have the computer or counting +15revs per 10sec if you don’t. On the hills use your rearend muscles to work the hills and stay as still as possible. This will give you good pedal form and help increase your strength.The second area to look at is some intervals which will help to increase your fitness and help you deal with the higher intensities of the race. These are higher pace sections with a light recovery in between as below.

RPE scale

• 6 - resting
• 7 - very, very light
• 9 - very light
• 11 - fairly light
• 13 - somewhat hard
• 15 - hard
• 17 - very hard
• 19 - very, very hard
• 20 - maximal effort

Example Cycle threshold

w/u-10mins @ level 7-9 - 85rpm
5mins @ level 11-13 - 90rpm
5mins @ level 13-15 - 95rpm
set- 7x 2:30 @ level 15-17- 95rpm
with a 1min easy recovery @ level 7-9 in between the efforts,
w/d-8mins @ level 7-9

The third area is strength. You could find yourself a gradual hill and do repeats of that hill. Try to climb the hill in the seat and use a pedal action like wiping mud off your boots, dropping the heel at the base of your pedal stroke. It is best if you try to maintain a still upper body while you do the repeats. Use the decent of the hill for an easy recovery an example of this session is below.

Example cycle hill strength reps

Do a thorough warmup then do the following set- 5x 3min gradual hill on roll down very easy and slow recovery-ride the hill seated and with good form @ levels 13-15, warmdown-very easy spinning home.

There you have it, your sessions don’t need to be long other than the long easy ride and if you keep it varied you will enjoy it more and get more from your race at the same time.

PART 3 Running:

There is no need to go overboard with your running efforts during your build-up to your race as running a lot when you don’t have a solid grounding can see you injured in very quick time. It is best to err on the side of caution with your running and if your running background is a little less than solid it would probably be best to have a day off running between each session. 1 day on 1 day off say 3 times a week should be plenty to get you across the line. It is also important to note that you will get a cross training effect from the other 2 disciplines. So you can afford to, and should, schedule in plenty of recovery time from running. Recovery aspects should always be a consideration of any good fitness programme as it is your ability to recover from your workouts that make you stronger.

Ok so lets say you have 3 runs a week up your sleeve. The best option here is to try to cover the intensities which will help you during your race, so it would be best to break it up like this: 1 longer run @ an intensity that is low. This allows your body to develop the essential oxygen pathways. Not so important is the length of time you do it for, but more important is the intensity as everyones fitness levels are different. You should not try to overstretch yourself on a long run and do more than you are used to. It is best to increase your run mileage by 10% a week. This should see you staying injury free.

Do 1 run session of what we call threshold work.This will usually be an intensity that you would like to race at but broken into parts so you would run a portion at race pace then have some recovery time before starting your next effort. This allows you to run your race pace or higher for good periods of time without becoming too fatigued or losing form. Example below-

RPE scale

• 6 - resting
• 7 - very, very light
• 9 - very light
• 11 - fairly light
• 13 - somewhat hard
• 15 - hard
• 17 - very hard
• 19 - very, very hard
• 20 - maximal effort

Example Run - fartlec intervals

1. 2x 90sec on same recovery time
2. 4x 60sec on same recovery time
3. 4x 30sec on same recovery time
4. 4x 15sec on same recovery time
5. Do these efforts at race pace or level 15-17 and do the recovery at a very light jog or walk level 7-9.

Your third run session could be used to run at a solid level but an intensity that you can maintain for a long time or a pace that allows you good pace with good rhythm. This pace is called Tempo. You can either run this in long interval sections as below or use a brick section which has you running off the bike -this we will discuss in section #4.

Example Run-tempo intervals

4x 7mins @ level 13-15 maximum best to work in the middle of the range Recover with 2mins easy jog in between the efforts - these efforts should not Have you flailing.The idea is to work in a comfortably uncomfortable range that you can hold for a long time. Note:all sessions that are intense should have a thorough warm-up and warm-down segments.This is very important to avoid injury. There you have some ideas for your run sessions so go to it and enjoy.

PART 4 Brick sessions: (Race Simulations):

One of the best training sessions on offer to athletes in the quest for better race day fitness is the brick session. It is under-utilised and overlooked by many who concentrate on one discipline at a time. However, much improvement can be made by looking at one big picture rather than breaking it into three. It would be advantageous to use these bricks or race simulation sessions over the last 2-3 weeks of your build-up so you can get used to the situation that you will be faced with in the race. The brick session is really just a matter of running straight off your bike session. Bricks are a training tool that can be used for athletes racing from 20min sprint races right up to long course. They are efficient on time and they can take the boredom out of the training programme as they can be done at the track , the pool, in the garage or out on the road. Bricks can be done by running off your bike or a better option is to use a turbo trainer which you can put your bike on and ride in a stationary position. This takes out the need to stop at traffic lights etc and is time efficient and the fitness benefits are great because you don’t get a chance to coast or stop. Usually a 1hour turbo session is compared to a 2 hour session in hills on the road hence it is time efficient. Below is an example of the brick session. There are many different variances that you can use but this should give you an idea of how to set it up. Again we are using the scale below to gauge your intensity -this will just make your life a bit easier.

RPE scale

• 6 - resting
• 7 - very, very light
• 9 - very light
• 11 - fairly light
• 13 - somewhat hard
• 15 - hard
• 17 - very hard
• 19 - very, very hard
• 20 - maximal effort

Sample 1:

Super sprint races that last 20mins up to classic distance 1.5/40/10

turbo-brick for sprint distance-

warmup-10mins @ level 9-11,

1. 5mins building from easy to solid level 11-14,
2. set- cycle - 3mins @ hard level 15-17 on the turbo or bike - then
3. run-3mins @ solid race paceoff the bike level 1
4. complete the set 4 times through and recover 5mins easy rolling on the turbo or bike between each set @ level 9-11,
5. warmdown-15mins @ level 7-9

Sample 2:

Super sprint races that last 20mins up to classic distance 1.5/40/10

1. w/u-easy 20mins as
2. 5mins @ level 7-9
3. 5mins @ level 9-11
4. 5mins @ level 13
5. 4 x4 mins on turbo with 5mins recovery @ level 15
6. w/d-properly - 10-15mins @ level 9-11,
7. run- 4km's off the bike over hills constantly@ level 13-15

These sessions can be performed on a running track so the athlete can keep tabs on speed over the run section and it makes a great break from the normal training monotony. Another version of the track brick can be done by taking the turbo to the pool and setting it up on the edge of the pool and doing reps such as 400swim- 5min turbo - 1000m run. Of course there are plenty of variables that can be included into this session depending on what your focus is. This is the last instalment in the 4 part training series. Best of luck with your training and your first season of racing. I hope you have a lot of fun and that you achieve your goals.

 

 

 

TRIATHLON TRAINING