Olympic Distance Racing:

SubTitle

Your Goals, Our Plans

Dan Salcedo

Your Goals, Our Plans

Genius is 1% inspiration and 99% perspirationThomas Edison

Objectives

Your Goals, Our Plans

1. To give you practical/useful advice2. To help you further understand training zones3. To help you further understand periodisation4. To give you the opportunity to ask questions

Planning Training Programs

•training history•target races •time available•present fitness•lifestyle review•strengths and weaknesses

• dietary requirements• group sessions• facilities & equipment

available• support – coach, family,

friends, etc

Your Goals, Our Plans

The 3 keys to success

1. Consistency2. Consistency3. Consistency

Your Goals, Our Plans

The 7 keys to success

1. Be consistent2. Real-world volume3. Maximize return on time invested4. Have a weekly template5. Be specific to you6. Understand your event7. Multi pace/intensity work

Your Goals, Our Plans

Power vs Lactate

Your Goals, Our Plans

Training Zones

Your Goals, Our Plans

Training Zones

Your Goals, Our Plans

Training Zones

Your Goals, Our Plans

Training Zones

Your Goals, Our Plans

Training Sets for each zone

Your Goals, Our Plans

Easy – Long ride/run (talking pace), drill session swim

LT – 30-60m Run, 1-2hr Bike, Warm Ups (swims)

T – 30-45m Run, 30-75m Bike, 6-9x300 Swim

AT – 4-6x1mile Run, 3-6x10min Bike, 6-9x200 Swim

VO2 – 5x800 Run, 5x3min Bike, 15x100 Swim

SE – 8x300 Run, 10x1min, 20x25 Swim

The 5 keys to success

1. Real-World Volume2. Maximize Return on Time Invested3. Have a weekly template4. Be specific to you5. Understand your event6. Multi pace/intensity work

Your Goals, Our Plans

Periodisation• Macro Cycles – Training Phases• Meso Cycles – Sub Cycle within phase• Micro Cycles - weeks

Your Goals, Our Plans

Periodisation• Macro Cycles – Training Phases• Meso Cycles – Sub Cycle within phase• Micro Cycles - weeks

Your Goals, Our Plans

Periodisation – macro cycles– Recovery (Oct) 2 wks– Transition (Oct-Nov) 3 wks– Base (Nov-Jan) 8-10wks training races 2-5

– Conditioning (Feb-Apr) 8-12wks training races 4-6

– Pre Comp (May-Jun) 4-8wks 2ary races 2-4 (2)

– Competition (Jul- Sep) 8-12wks priority races 3-6 (3-4)

Your Goals, Our Plans

PeriodisationRecovery (Oct) 2 wks

1.Some anti triathlon time2.Relax3.4-5 easy runs

Your Goals, Our Plans

Macro CyclesTransition (Oct/Nov) 3 wks

1.Focus gradual increase in volume2.Technical emphasis – speed development swim?3.Easy aerobic miles

Your Goals, Our Plans

Macro CyclesBase 1 +2 (4+4 weeks – Dec/Jan) 1. Focus building volume or intensity (if front loading bike)2. Long Sessions - control intensity! Intro LT/Tempo/AT 3. Cross Country/Cyclo Cross Races

or turbo’s and fartleks – 5-20min reps (AE session bike?)

4. Hill sessions (run) B 1+2 /over gear (bike) in B2/speed development in pool?

Your Goals, Our Plans

Macro CyclesConditioning 1/2/3 (4 week cycles Feb/Mar/Apr)

1.Focus on increase volume and intensity LT (over gear)/T/AT

2.Cross Country/Cyclo Cross Races or turbo’s and fartleks – 2-10min reps

3.AE sessions swimming/biking (turbo)

Your Goals, Our Plans

Macro CyclesPre Comp 1/2 (3-4 week cycles – May/Jun)

1.Slight decrease in volume – more rest2.Further increase in intensity3.Focus on T/AT - track/road/fast grass4.Duathlons/road races (run or bike) /TT’s 5.Longer sessions to keep LT in place

Your Goals, Our Plans

Macro CyclesComp 1/2 (3-4 week cycles – Jul/Sep)

1.Further decrease in volume2.Further increase in intensity – more rest!3.Focus on AT/vo2/SE - track/road/fast grass4.Priority races – REST…!!5.Strategies - Tactics/Nutrition/Evaluation6.Longer sessions to keep LT/T in place

Your Goals, Our Plans

Meso Cycles: Typical Triathlete Schedule…!!

Your Goals, Our Plans

Meso Cycles

• The importance of recovery: super-compensation• Over training• Under recovery• Reduction in health?

Your Goals, Our Plans

Gradual Adaptation Principles in Action

ENERGY LEVEL

INTENSITY OF WORKLOAD

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

WEEK 7

WEEK

COMPETITION

RECOVERY

FATIGUE

Meso Cycles: recovery

• The importance of recovery: super-compensation• Over training• Under recovery• Reduction in health/performance/immune system• Increase injury/illness risk• Compromise consistency

Your Goals, Our Plans

Meso CyclesVarious types

–2 week–3 week –4 week–5 week

Your Goals, Our Plans

14 day cycle

Your Goals, Our Plans

3 week cycle

Your Goals, Our Plans

4 week cycle

Your Goals, Our Plans

5 week cycle

Your Goals, Our Plans

Micro Cycle

• Weekly Template• Fit around work - Hard days and easy days• Be sensible and flexible• Time efficient

Your Goals, Our Plans

5 week cycle

Tapering• 2 weeks for No 1 race• 1st week 33% reduction• Short AT/V02/speed sessions plenty of rest• No LT/T• 2nd week 66% reduction• Very short sessions at race pace • Loads of rest• Climbing the walls 2 days out!

Your Goals, Our Plans

Tapering Problems

1. No real plan in the first place.2. Not enough bloody rest!3. Trial and error, we are all different.4. Don't get fat!

Reduced volume = burning less calories extra time to stare at fridge..!!

Your Goals, Our Plans

The 10 Commandments of training

1. Train Moderately

2. Train Consistently

3. Get Adequate Rest

4. Train with a Plan

5. Develop your profile

6. Plan to Peak (Targets)

7. Improve Weaknesses

8. Trust your Training

9. Listen to Your Body

10. Recover well (eat/drink)

Your Goals, Our Plans

Your Goals, Our Plans

Excuses?

Your Goals, Our Plans

http://www.youtube.com/watch?v=obdd31Q9PqA

Success?

Your Goals, Our Plans

1% inspiration

29% instruction +encouragement

70% perspiration

Questions?

Your Goals, Our Plans