How to Nail the 70.3 Bike & Run
by Joe Friel
“The transition to higher training loads must happen
gradually to allow the body time to adapt. This is where
athletes typ...
Your Race Goal?
A personal best race performance…
For those who train to compete in the race:
…approaching your physiologi...
What’s important…
Compete:
In the build period, intensity - not duration (nor volume) -
is the primary emphasis.
Complete:...
70.3-Specific Training Philosophy
Regardless of athlete type…
•  The race outcome is largely determined on the bike
•  A l...
The 2 Keys to 70.3 Bike Performance
Proper Intensity Proper Pacing (compete & complete)
•  Power: IF 0.70-0.85 Ÿ Power: V...
Compete: Primary Training Ability
Muscular Endurance
•  Long intervals
•  Just below lactate/functional threshold (z3-4)
•...
Muscular Endurance Workout
© 2013 TrainingPeaks. All rights reserved.
Complete: Primary Training Ability
Aerobic Endurance
•  Steady endurance
•  Zone 2
•  Power/Pace: Observe relative to HR (...
Aerobic Endurance Workout
© 2013 TrainingPeaks. All rights reserved.
Aerobic Endurance Workout
© 2013 TrainingPeaks. All rights reserved.
Efficiency Factor (EF)
Indicates changes in aerobic fitness
•  As aerobic fitness improves, HR decreases for any given out...
If you “held back” on the bike…
The 2 Keys to 70.3 Run Performance
Proper Intensity Proper Pacing (compete & complete)
•  ...
Run Training Abilities
Muscular Endurance (compete)
Ÿ Long intervals (or steady state)
•  Just below lactate/functional t...
Other Keys to 70.3 Performance
Bike-to-run transition
Ÿ Get to efficient & conservative run tempo quickly and easily
Equi...
Bike & Run
Workouts
© 2013 TrainingPeaks. All rights reserved.
Key Race-like Bike Workouts (Build)
INTERVALS (compete):
3h with 3-6 x 20min at race intensity (5min rec) + 15min T2 run
Ÿ...
Key Race-like Run Workouts (Build)
MUSCULAR ENDURANCE BRICK (compete):
1h bike with last 20-30min at race intensity
- T2 -...
Typical Build Period Week (Compete)
Monday Recovery (Off or Swim or Bike or Strength)
Tuesday Run form strides / Bike easy...
Typical Build Period Week (Complete)
Monday Recovery (Off)
Tuesday Bike easy / Swim
Wednesday Run easy / Bike hilly course...
Resources
For more triathlon training advice:
Visit blog.trainingpeaks.com and JoeFrielsBlog.com
© 2013 TrainingPeaks. All...
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How to Nail the Boulder 70.3

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Author of "The Triathletes Training Bible" and "The Power Meter Handbook" Joe Friel will give you tips on how to race the Boulder 70.3 triathlon. Come and listen to one of the premier coaches in the sport to learn about the course and how you can have your best race.

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How to Nail the Boulder 70.3

  1. 1. How to Nail the 70.3 Bike & Run by Joe Friel
  2. 2. “The transition to higher training loads must happen gradually to allow the body time to adapt. This is where athletes typically go wrong. Don’t be greedy.” © 2013 TrainingPeaks. All rights reserved.
  3. 3. Your Race Goal? A personal best race performance… For those who train to compete in the race: …approaching your physiological & mental potential. For those who train to complete the race: …within the time constraints of family, work, & lifestyle. © 2013 TrainingPeaks. All rights reserved.
  4. 4. What’s important… Compete: In the build period, intensity - not duration (nor volume) - is the primary emphasis. Complete: Throughout the training season, duration and frequency are always emphasized. © 2013 TrainingPeaks. All rights reserved.
  5. 5. 70.3-Specific Training Philosophy Regardless of athlete type… •  The race outcome is largely determined on the bike •  A lackluster run almost always means that bike performance was lacking, not that run fitness was poor •  For most triathletes, swim performance results from focusing primarily on stroke mechanics – efficiency and effectiveness – not “fitness.” © 2013 TrainingPeaks. All rights reserved.
  6. 6. The 2 Keys to 70.3 Bike Performance Proper Intensity Proper Pacing (compete & complete) •  Power: IF 0.70-0.85 Ÿ Power: VI <1.06 •  Heart rate: ~z2-3 Ÿ Heart rate: No spikes >2 zones •  RPE: 5-7 (0-10 scale) Ÿ 50-40-30-20-10 Rule •  “Hold back 5-10%” Ÿ Think “steady” © 2013 TrainingPeaks. All rights reserved.
  7. 7. Compete: Primary Training Ability Muscular Endurance •  Long intervals •  Just below lactate/functional threshold (z3-4) •  Short recoveries (4:1) © 2013 TrainingPeaks. All rights reserved.
  8. 8. Muscular Endurance Workout © 2013 TrainingPeaks. All rights reserved.
  9. 9. Complete: Primary Training Ability Aerobic Endurance •  Steady endurance •  Zone 2 •  Power/Pace: Observe relative to HR (“Decoupling” and “Efficiency Factor”) © 2013 TrainingPeaks. All rights reserved.
  10. 10. Aerobic Endurance Workout © 2013 TrainingPeaks. All rights reserved.
  11. 11. Aerobic Endurance Workout © 2013 TrainingPeaks. All rights reserved.
  12. 12. Efficiency Factor (EF) Indicates changes in aerobic fitness •  As aerobic fitness improves, HR decreases for any given output (power, pace) •  Compare power/pace & HR for similar workouts or workout segments (NP ÷ HRavg) •  Example: 2hr steady ride @ aerobic threshold (low z2) o  Nov 30 1.63 o  Dec 16 1.62 o  Dec 23 1.69 o  Dec 31 1.67 o  Jan 4 1.70 o  Jan 9 1.87 o  Jan 16 1.85 o  Jan 23 1.84 NOTE: Environmental variables may affect (e.g., heat and altitude). © 2013 TrainingPeaks. All rights reserved.
  13. 13. If you “held back” on the bike… The 2 Keys to 70.3 Run Performance Proper Intensity Proper Pacing (compete & complete) •  Pace: IF 0.55-0.75 Ÿ Try to negative split – conservative start •  Heart rate: ~z2-3 (drifting) Ÿ Think only of this mile •  RPE: 5-7 (0-10 scale) •  Run “how you feel” © 2013 TrainingPeaks. All rights reserved.
  14. 14. Run Training Abilities Muscular Endurance (compete) Ÿ Long intervals (or steady state) •  Just below lactate/functional threshold (z3-4) •  Short recoveries (4:1) Aerobic Endurance (compete & complete) Ÿ Long duration Ÿ Zone 2 heart rate Ÿ Steady © 2013 TrainingPeaks. All rights reserved.
  15. 15. Other Keys to 70.3 Performance Bike-to-run transition Ÿ Get to efficient & conservative run tempo quickly and easily Equipment Ÿ Especially aerodynamics on bike & bike fit Race-day nutrition Ÿ Must be practiced at race intensity, approaching race duration Anticipated race-day weather conditions Ÿ Especially heat, humidity & wind Course Ÿ Especially climbs, descents & corners Altitude Ÿ ~2% loss of aerobic performance per 1000 ft gain (unadapted) Mental Ÿ Always patient, determined, positive. © 2013 TrainingPeaks. All rights reserved.
  16. 16. Bike & Run Workouts © 2013 TrainingPeaks. All rights reserved.
  17. 17. Key Race-like Bike Workouts (Build) INTERVALS (compete): 3h with 3-6 x 20min at race intensity (5min rec) + 15min T2 run Ÿ Rehearse equipment, nutrition, course, conditions HILL REPS (compete): 3-8 x 5-12min on a hill at 90% FTP (~HR z4) Ÿ 20-40min total interval time AEROBIC THRESHOLD (complete): 3h ride primarily in zone 2 + 15min T2 run Ÿ Rehearse equipment, nutrition, course, conditions © 2013 TrainingPeaks. All rights reserved.
  18. 18. Key Race-like Run Workouts (Build) MUSCULAR ENDURANCE BRICK (compete): 1h bike with last 20-30min at race intensity - T2 - 90min run with 1-3 x 20min at race intensity (5min rec) Ÿ Rehearse equipment, nutrition, course, conditions AEROBIC ENDURANCE (compete & complete): 1.5-2h run with 60-90min HR z2 Ÿ Rehearse equipment, nutrition, course, conditions © 2013 TrainingPeaks. All rights reserved.
  19. 19. Typical Build Period Week (Compete) Monday Recovery (Off or Swim or Bike or Strength) Tuesday Run form strides / Bike easy / Swim Wednesday Run easy / Bike hill reps Thursday Run easy / Bike easy / Swim Friday Recovery (Swim and/or Bike and/or Strength) Saturday Swim / Bike 1h + Run 1.5h intervals (alt week: Run 2h z2) Sunday Bike intervals (alt week: T2 to 15min Run) Every 3rd-4th week include ~5 days of recovery © 2013 TrainingPeaks. All rights reserved.
  20. 20. Typical Build Period Week (Complete) Monday Recovery (Off) Tuesday Bike easy / Swim Wednesday Run easy / Bike hilly course z2-4 fartlek Thursday Bike easy / Swim Friday Recovery (Off or Swim or Bike or Strength) Saturday Swim / Run 1.5-2h mostly in z2, race-like course/conditions Sunday Bike 2-3h mostly in z2 on race-like course + T2 run 15min Every 3rd-4th week include ~5 days of recovery © 2013 TrainingPeaks. All rights reserved.
  21. 21. Resources For more triathlon training advice: Visit blog.trainingpeaks.com and JoeFrielsBlog.com © 2013 TrainingPeaks. All rights reserved.

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