UT TRIathlon Club: Training Notes 2003
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Overview of topics for the semester:
- Mtg 1 . Developing a training program
- Mtg 2 . Strength - Core - Injury Prevention
- Mtg 3 . Recovery & Nutrition
- Mtg 4 . Transitions
- Mtg 5 . Mental Prep
- Mtg 6 . Racing and "Racing"
Our coach, Allan Besselink, gives a training and preparation lecture at each weekly meeting. Here are notes taken by a team member summarizing each of Allan's lectures:
Allan's Lecture #1: Developing a Training Program
2003 Oct 7th
-----------------------------------------------------------------------
Texas Triathletes Club
Allan's Notes On Training
Meeting 1: Developing a Training Program
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*****************************
Parts of a Training Program
*****************************
What's important for training?
Training
Discipline / Motivation
Nutrition
Stretching
Sleep
Recovery <------------------- most important element
When you work out, your body is broken down, then over a period of a couple
days rebuilds and the relaxes back to before:
Fitness vs. Time:
_ Body responds & recovers
Most | / from workout
Fit | /
| workout ---__ Body creeps back
|/ ,' ----_____ / to crapulence
+------------.-------------------------------------------> Time
|\ .'
| \ .'
Least| `____'
Fit | Body is less fit:
broken down by workout
So your goal is to allow enough recovery time that your next workout occurs
after rebuilding and before decline. You want to ride the fitness sawtooth
ever upwards:
_ ,'
| wo_ .
| wo_ ,' \ /
| ,' \ . \ /
+------.----\----/------\_/-------
|\ / \__/
| \__/
|
But many intense triathletes overtrain, riding it down, down, down:
_
|
|
+--------------------------------
|\ wo_
| \__/ \
| \ wo_
| \_/ \
This is bad.
Allan's #1 point for building a workout: Recovery is most important.
***************************
How to plan your workouts
***************************
1) Make a two week grid (two weeks is the response period of your body). If
you are training for a race, work BACKWARDS from race day in two week
increments.
M T W Th F S Su
+--------+--------+--------+--------+--------+--------+--------+
| | | | | | | |
| | | | | | | |
| | | | | | | |
+--------+--------+--------+--------+--------+--------+--------+
| | | | | | | |
| | | | | | | |
| | | | | | | |
+--------+--------+--------+--------+--------+--------+--------+
2) START by putting in your rest days, two per week spaced out. Just find
what days are worst for you to work out on, and label them OFF. (So in this
example, Mondays and Fridays will be OFF; but you can choose any separated
pairs of days).
M T W Th F S Su
+--------+--------+--------+--------+--------+--------+--------+
| | | | | | | |
| OFF | | | | OFF | | |
| | | | | | | |
+--------+--------+--------+--------+--------+--------+--------+
| | | | | | | |
| OFF | | | | OFF | | |
| | | | | | | |
+--------+--------+--------+--------+--------+--------+--------+
3) Now there are four blocks of time in your schedule, two three-day blocks
and two two-day blocks. You can get away with over-swimming, and to some
extent, with over-biking.... but over-running will quickly destroy your
fitness. Most triathletes should fit a swim, bike, and run in each block,
giving you four of each in a two-week period. Here is an example with (2x
Swim, 2x Bike, 2x Run)/Week:
M T W Th F S Su
+--------+--------+--------+--------+--------+--------+--------+
| | | | | | | |
| OFF | Swim | Bike | Run | OFF | Swim | Bike |
| | | | | | | Run |
+--------+--------+--------+--------+--------+--------+--------+
| | | | | | | |
| OFF | Swim | Bike | Run | OFF | Swim | Bike |
| | | | | | | Run |
+--------+--------+--------+--------+--------+--------+--------+
Of course, may other permutations are possible.
Allan STRONGLY cautions against exceeding (3x Swim, 3x Bike, 3x Run)/week.
Those starting out, or less committed, can do a lighter workout, e.g.
(1x-Swim, 1x-Bike, 2x-Run); they will still make progress but see a smaller
payoff. Here is a lighter schedule:
M T W Th F S Su
+--------+--------+--------+--------+--------+--------+--------+
| | | | | | | |
| Bike | Run | OFF | Run | Swim | Bike | OFF |
| | | | | | | |
+--------+--------+--------+--------+--------+--------+--------+
| | | | | | | |
| Bike | Run | OFF | Run | Swim | Bike | OFF |
| | | | | | | |
+--------+--------+--------+--------+--------+--------+--------+
4) What does the OFF day mean? It means, DON'T WORK OUT: stay off the bike,
out the pool, don't lace up. Many triathletes get to a point where this is
a difficult concept. What can you do on your off day?
-- Stretching or Light Yoga (but never the "Bikram" or "Hot Box" Yoga)
-- Weight Training, if done right. This should be done at loads
commensurate with 1-2 sets of 7-10 reps and should not have
any aerobic component (that is, no circuit training).
More on these final points in the next lecture.
Allan's Lecture #2: Strength Training & Injury Prevention
2003 Oct 21stKey to balance: Strength Training
- injury prevention comes from strength training
- at least one/ week; two/ week is better
- 1 set of 8-10 reps @ 11 reps. Max (11 reps max means can do 11 but not 12, however you still only do 8-10 reps)
- Can put strength training on off day or workout day (your call).
- However, off day is still off day.
- "HURT NOT HARM"
Hurt- If aware during workout, right after, but not later, ok
Harm- If aware much later after workout, not ok
- Regime:
"For triathletes, keep it simple."- Warm-up (5 mins on bike or whatever)
- Upper body:
- Biceps
- Triceps
- Bench
- Row
- Lats
- Lower body:
- Squats/ Leg Press
- Calf raises (knees locked and unlocked)
- Hamstrings
- Hips (use light weight, working on stationary leg)
- Core:
- Abs (lift up, not curl) - normal and diagonal for obliques, can use weight, pick point - lift towards it
- Back - rev. crunches - lay on stomach and lift shoulders
- Planks - lay on elbows and toes, raise pelvis or lay on side and elbow, raise pelvis
- **more power is beneficial
Allan's Lecture #3: Nutrition
2003 Nov 04thAllan's Lecture #4: Transitions
2003 Nov 18th- Can practice at home before race
- Get 2 reference points when at race (you don't want to forget
which row your bike is on)
- 1 for when coming in from swim to transition area and
- 1 when coming in from bike and going to run
- In Your Transition Area:
(Box is your towel in transition area)For swim: For bike: For run: Goggles Helmet Race belt w/ race number Cap Sunglasses Running shoes Small towel Shoes Socks Wetsuit Socks Hat Bodyglide Nutrition Nutrition sunscreen -
To right of towel keep your bag
In your bag keep:- Extra goggles
- Extra cap
- Tire pump
- CO2
- Extra tubes
- Tire
- When coming in from swim:
- Put on helmet and sunglasses in which ever order you prefer
- Shoes can already be on your bike and then you just hop on and start to go
- Have any nutrition you want already attached to bike
- Have tube, levers, and CO2 in bike pouch
- Special note: baby powder tube (and put in Ziploc if you want) before putting it in the bike bag to reduce friction when it comes time to use it.
- When coming in from bike:
- Get race belt w/ race number first since this is something you are likely to forget.
- Put on socks and shoes and go.