Training Plans• Desire – set a goal• Design – develop a plan• Discipline – stick to the  plan• Determination – race  day
Minimal Math• 1+1=2 – For each sport, at least one interval session  and one endurance session per week.• 2x3=6 – Two sess...
Effect of effort on fuel source      1.5      1.4      1.3      1.2                      Lactate                          ...
Optimal training zones    Zone 1 and 2                 Zone 4– Low HR                   – Speed work– Fat burning zone    ...
Zone 3: No-man’s land           “Pro’s”                        Cons• Feels like a good hard       • Not fast enough to  wo...
• Endurance Work  – 80% in Zone 1 + 2     • Shift fat burning  – Easy pace  – HR < 70% max  – 9-12 min miles running  – Ea...
• Speed Work  – 20% in Zone 4     • shift LT  – Intervals     • Race pace or faster     • Equal or less time recovery     ...
Periodization• 4-5 week build in number of intervals.• Drop back 2 weeks in schedule• Build again for 4-5 weeks.
Interval Strategy             (train smart then train hard)• Alternate race pace and recovery.  – Gradually build duration...
Intervals • Three variables: distance, pace, recoveryWeek       200m 100 200m 100 200m   1       200m 100 200m 100 200m 10...
REST!• One day off per week.• Recovery week every 4-5 weeks.• Cross train to avoid burn out.• Get plenty of sleep.• If you...
3 ways to view swimming• Muscle                 • Holistic  – Move as much water      – Long glide    as possible         ...
Swimming• Technique and drills (2-4 laps each)  –   S - swim  –   K - kick  –   I – Individual Medley (back and breast str...
Bomb proof combat roll
Bomb proof combat swim
Biking• Balance:  – Aero  – Power  – Flexibility
Key Workouts• Intervals  – 3-5 min (sprint, Olympic)  – 10-15 min (1/2 IM, IM)• Hills  – Speed work in disguise• High cade...
Running• Good form  – Lean at ankles  – Flat foot  – Chin down  – Minimize injuries• Increase speed  – Lean forward  – Do ...
Key workouts• Endurance:                 • Bricks  – Build gradually adding     – 20+ mile bike    a few miles a week.    ...
Preparing for Race Day• Swim in waves• Bike in wind• Run in heat
Multiple races• Pick “A” and “B” races• May need to train through B races• 3-4 weeks between A races.  – Recover  – Short ...
Off season• Don’t get out of shape• Best time to lose weight• Work on technique and weaknesses• Rest
Cross training                   (zone 1-2)• Walking               • Skiing/skating  – Back pack              –   Classica...
Triathlon Training Plans• Personalize  – How fit are you now?  – What is your weakest event? (early focus)  – What is your...
Upcoming SlideShare
Loading in …5
×

Seminar 2-Training Plans

1,067 views

Published on

Scott Cooper
February 18, 2013

0 Comments
0 Likes
Statistics
Notes
  • Be the first to comment

  • Be the first to like this

No Downloads
Views
Total views
1,067
On SlideShare
0
From Embeds
0
Number of Embeds
707
Actions
Shares
0
Downloads
6
Comments
0
Likes
0
Embeds 0
No embeds

No notes for slide

Seminar 2-Training Plans

  1. 1. Training Plans• Desire – set a goal• Design – develop a plan• Discipline – stick to the plan• Determination – race day
  2. 2. Minimal Math• 1+1=2 – For each sport, at least one interval session and one endurance session per week.• 2x3=6 – Two sessions in each sport per week, six sessions total. – 80% endurance and 20% speed
  3. 3. Effect of effort on fuel source 1.5 1.4 1.3 1.2 Lactate ThresholdRQ 1.1 1 0.9 0.8 50 60 70 80 90 100 % Max HR Zone 1 2 3 4 5
  4. 4. Optimal training zones Zone 1 and 2 Zone 4– Low HR – Speed work– Fat burning zone – Shifts LT to right– 18 months to see shift – Fat burning for 6-8 in RQ hours afterwards– 80% of training – 20% of training
  5. 5. Zone 3: No-man’s land “Pro’s” Cons• Feels like a good hard • Not fast enough to workout. increase LT.• Out of breath, legs burn, • Not slow enough to burn fat.• Ran steady pace just slower than race pace. • Won’t help you race faster.• May be target pace for IM.
  6. 6. • Endurance Work – 80% in Zone 1 + 2 • Shift fat burning – Easy pace – HR < 70% max – 9-12 min miles running – Easy spinning on the bike – Long glide on swim
  7. 7. • Speed Work – 20% in Zone 4 • shift LT – Intervals • Race pace or faster • Equal or less time recovery • 30 sec to 5 min – Tempo • Slower than race pace. • 10-30 min.
  8. 8. Periodization• 4-5 week build in number of intervals.• Drop back 2 weeks in schedule• Build again for 4-5 weeks.
  9. 9. Interval Strategy (train smart then train hard)• Alternate race pace and recovery. – Gradually build duration and decrease recovery – Short recoveries • keep heart rate up • work on technique and form • condition body to recover while still moving – Pacing • have a target race pace in mind • discipline to hit it
  10. 10. Intervals • Three variables: distance, pace, recoveryWeek 200m 100 200m 100 200m 1 200m 100 200m 100 200m 100 200m 2 200m 100 200m 100 200m 100 200m 100 200m 3 200m 100 200m 100 200m 100 200m 100 200m 100 200m 4 5 400m 200m 400m
  11. 11. REST!• One day off per week.• Recovery week every 4-5 weeks.• Cross train to avoid burn out.• Get plenty of sleep.• If you feel over trained adjust your plan.
  12. 12. 3 ways to view swimming• Muscle • Holistic – Move as much water – Long glide as possible – Feel body position – High turnover – Contact points• Mechanical – Arm as paddle – Body roll as lever
  13. 13. Swimming• Technique and drills (2-4 laps each) – S - swim – K - kick – I – Individual Medley (back and breast stroke) – P – pull• Intervals – 50-100m (sprint and Olympic) – 200-400m (1/2IM and IM)• Active recovery between intervals with drills – Fist and one arm – Catch-up and finger tip drag
  14. 14. Bomb proof combat roll
  15. 15. Bomb proof combat swim
  16. 16. Biking• Balance: – Aero – Power – Flexibility
  17. 17. Key Workouts• Intervals – 3-5 min (sprint, Olympic) – 10-15 min (1/2 IM, IM)• Hills – Speed work in disguise• High cadence – Small front ring
  18. 18. Running• Good form – Lean at ankles – Flat foot – Chin down – Minimize injuries• Increase speed – Lean forward – Do not lengthen stride
  19. 19. Key workouts• Endurance: • Bricks – Build gradually adding – 20+ mile bike a few miles a week. – 4-5 sprints in second• Speed: half – Start race pace intervals early – 1st 10 min of run at – Discipline to stay at race pace target pace – 800m (sprint, Olympic) – IM: added 1 mile @ – Mile (1/2IM, IM) race pace each week
  20. 20. Preparing for Race Day• Swim in waves• Bike in wind• Run in heat
  21. 21. Multiple races• Pick “A” and “B” races• May need to train through B races• 3-4 weeks between A races. – Recover – Short build – Taper
  22. 22. Off season• Don’t get out of shape• Best time to lose weight• Work on technique and weaknesses• Rest
  23. 23. Cross training (zone 1-2)• Walking • Skiing/skating – Back pack – Classical ski – Pole hiking – Skate ski – Snow shoeing – Double poling – In-line/roller skate• Paddling – Ice skate – Canoe – Kayak
  24. 24. Triathlon Training Plans• Personalize – How fit are you now? – What is your weakest event? (early focus) – What is your strongest event? (late focus) – What is your target race? – What are your goals for the season? – How many hours a week can you train?

×