How to Improve your Triathlon RUN Maior, Portugal 1st th9 September 2013 ITU World Junior & U23 Camp...

Rio Maior, Portugal 1st 9th September 2013

ITU World Junior & U23 Camp

How to Improve your Triathlon RUN

Sérgio Santos 2013

Running STYLES…

Did they always run like this???

Year 1981 1986 1995 2004 2008

Time 15:14,5 14:37,3 14:36,5 14:24,7 14:11,2

Pace 03:02,9 02:55,5 02:55,3 02:52,9 02:50,2

Dif. 00:00,0 00:37,2 00:00,9 00:11,8 00:13,5

4,07% 0,10% 1,34% 1,56%

Athlete Paula Fudge

(GBR)

Ingrid

Kristiansen

(NOR)

Fernanda

Ribeiro

(POR)

Abeylegesse

(TUR)

Dibaba

(ETH)

Location Knarvik

(NOR)

Oslo

(NOR)

Hechtel

(BEL)

Bergen

(NOR)

Oslo

(NOR)

Female 5k World Record Evolution


Male 5k World Record Evolution Year 1897 1904 1912 1924 1939 1954

Time 16:34,6 14:59,0 14:36,6 14:28,2 14:08,8 13:57,2

Pace 03:18,9 02:59,8 02:55,3 02:53,6 02:49,8 02:47,4

Dif. 00:00,0 01:35,6 00:22,4 00:08,4 00:19,4 00:11,6

9,61% 2,49% 0,96% 2,23% 1,37%

Athlete Daunis

(FRA)

Alfred Shrub

(GBR)

Kolenhaimen

(FIN)

Paavo Nurmi

(FIN)

Taisto Maki

(FIN)

Emil Zatopek

(TCH)

Location Paris

(FRA)

Glasgow

(GBR)

Stockolm

(SWE)

Helsinki

(FIN)

Helsinki

(FIN)

Paris

(FRA)

Year 1965 1972 1981 1987 1995 2004

Time 13:34,80 13:16,40 13:06,20 12:58,39 12:44,39 12:37,35

Pace 02:43,0 02:39,3 02:37,2 02:35,7 02:32,9 02:31,5

Dif. 00:22,4 00:18,4 00:10,2 00:07,8 00:14,0 00:07,0

2,68% 2,26% 1,28% 0,99% 1,80% 0,92%

Athlete Ron Clark

(AUS)

Laase Viren

(FIN)

Henry Rono

(KEN)

Said Aouita

(MAR)

Gebrselassie

(ETH)

Kenisa Bekele

(ETH)

Location Hobart

(AUS)

Helsinki

(FIN)

Knarvik

(NOR)

Rome

(ITA)

Zurich

(SUI)

Hengelo

(NED)


Female 10k World Record Evolution

Year 1981 1984 1986 1993

Time 32:17,2 31:13,8 30:13,7 29:31,8

Pace 03:13,7 03:07,4 03:01,4 02:57,2

Dif. 00:00,0 01:03,4 01:00,0 00:42,0

3,27% 3,20% 2,31%

Athlete

Helena

Sipatova

(RUS)

Olga

Bondarenko

(RUS)

Ingrid

Kristiansen

(NOR)

Wang

Junxia

(CHN)

Location Moscow

(RUS)

Kiev

(UKR)

Oslo

(NOR)

Beijing

(CHN)


Male 10k World Record Evolution Year 1911 1924 1939 1949 1954

Time 30:58,8 30:06,2 29:52,6 29:21,2 28:54,2

Pace 03:05,9 03:00,6 02:59,3 02:56,1 05:46,8

Dif. 00:00,0 00:52,6 00:13,6 00:31,4 00:58,4

2,83% 0,75% 1,75% 3,26%

Athlete Jean Bouin

(FRA)

Paavo Nurmi

(FIN)

Taisto Maki

(FIN)

Emil Zatopek

(TCH)

Emil Zatopek

(TCH)

Location Paris (FRA) Helsinki (FIN) Helsinki (FIN) Ostrava (TCH) Brussels (BEL)

Year 1965 1978 1989 1995 2004

Time 28:14,00 27:22,47 27:08,23 26:43,53 26:17,53

Pace 02:49,4 02:44,2 02:42,8 02:40,4 02:37,8

Dif. 00:40,2 00:51,5 00:14,2 00:24,7 00:26,0

2,32% 3,04% 0,87% 1,52% 1,62%

Athlete Ron Clark

(AUS)

Henry Rono

(KEN)

Arturo Barrios

(MEX)

Haile Gebrselassie

(ETH)

Kenisa Bekele

(ETH)

Location Turku (FIN) Knarvik (NOR) Rome (ITA) Hengelo (NED) Brussels (BEL)

Key Points to Improve your Run

1. Keep Injury Free and Healthy • Good Biomechanics • Running Shoes

• Adequate (Test) • Good Cushioning

• Running Surface • Grass / Clean Trails / Hard Sand • Avoid to much Asphalt

• Profile of daily running routes

• Good Nutrition • Enough Rest • Environment • Adequate Training Load


2. Have a Good Running Technique / Biomechanics



• Hips and shoulders position– Forward Lean • “Compact” running • Landing close under the body • Feet contact zone with ground (1/3)(Forefoot/Ball/Midfoot/Heel) • Legs not “Trailing” behind / Knees moving forward • Knees lined with progression • Relaxed quads • Minimal vertical Oscillation • Less Braking • “Reactive” ankle / time of impact with ground • High Cadence (180-200 spm)


3. Be Patient and be part of a LTD • Some very successful Athletes only started very late as Runners • To create a proper running base it can take 8-10 years • At 30 athletes are able to support sessions not possible at 18 or 20 • You need to respect your body and increase the training volume

gradually in order to not get injured (10%...) • Don’t copy what some successful athletes are doing. Everybody is

different and we never know what they have done in younger ages to be able to do what they are doing later

Sport Beginning Specialization High Performance

Swimming: Girls Boys

7-9 7-8

11-13 13-15

18-22 20-24

Cycling (road) 12-15 16-18 22-28

Running (distance) 14-16 17-20 25-28


3. Be Patient and be part of a LTD

* Sports with Late Specialization (Istvan Balyi Model)

• 10 or 10.000 Hours Rule (Ericsson and Charness, 1994 and Salmela et al., 1999);

• This rule means more than 3 daily hours of training for 10 years to accomplish the 10.000 hours;

• This Rule means a maximum of 10 % in training volume from one year to another;

• This Rule means that we need 10 years to “build” an High Performance Triathlete.

Triathlon Men Progression on 10k – Alistair Brownlee

Source: HPNZ, 2012



Triathlon Men Progression on 10k – Alistair vs Frodeno

Source: HPNZ, 2012




4. Be Stronger Swimmer and Cyclist…

Sometimes to Run Faster, you just need to improve your SWIM-BIKE…

• Less energy expenditure before the Run • Well positioned out of water will reduce probability of hard bikes • More rested after T2 • Motivational aspects of starting to run in front • Will give possibility to recover faster from Swim and Bike Sessions

in order to maintain more training quality in Run sessions / Not so tired when going to Run sessions

The “Common mistake” is to seek for solutions only on the run


5. Improve SPEED

• 29:00 on 10k Run is an average pace of 2:54km/min. • If your best on 1k is 2:45: 94,83% • If your best on 1k is 2:35: 89,08% • If you best on 1k is 2:55: No way to Run 10k on 29:00… • Strides (Accelerations) of 100-200m (20’’-45’’) 2-3/week at the

end of run session • “Hiperspeed” on Treadmill • Slightly downhill strides and short Repetitions • Race on shorter distances on regular bases • Lower volume for repetition on track, but slightly faster and

with more rest


6. Improve POWER

• Hill Repetitions (treadmill good solution) • Plyometric/Reactive Ankle Exercises • Belts • Gym • Running on Sand


7. Run Proper Volume and at adequate Intensity

Adap. Prep. I Prep. II Prep. III Comp. Trans.

Elite

10k

Runner

Volume

km 110 130 120 160 150 180 170 220 100 160 0 80

Weekly

Hours 9:00 11:00 10:00 13:00 12:30 16:00 15:00 19:00 08:00 13:00 0:00 7:00

Uni. 6-7 8-10 10-12 11-13 9-11 4-5

How much do they Run?

• Only Running / PRO Runners • Light body weight • Very large Training Base • Recovery strategies • “only” under 20 hours weekly Training Volume

Key Points to Improve your Run 7. Run Proper Volume and at adequate Intensity

Triathlon Training Volumes

Adapt. César Varela

Career 1 Year 2 3 4 5 Years 6 7 8 9 10 Years

Age 16 Years Old 17 18 19 20 Years Old 21 22 23 24 25 Years Old

Sessions km Time Sessions km Time Sessions km Time

SWIM 5-6 / 3-4k 20 6:30 5-7 /4-5k 30 10:00 6-8 / 4-6k 45 15:00

BIKE 2-3 / 40-60k 150 5:30 3-4 de 40-90k 240 8:30 4-5 de 60-120k 350 13:30

RUN 4-5 / 6-10k 40 3:30 5-6 / 6-16k 60 5:00 6-8 / 8-25k 110 9:00

GYM/CORE 2 / 30' 1:00 2 / 45' 1:30 2-3 / 45'-1h00 2:15

TOTAL 16:30 (2:45/day x 6) 18:00 19:30 21:30 24:00 (3:30/day x 7) 26:30 28:30 31:00 34:00 38:15 (5:30/day x 7)

Sport Season Week Session Max.

Sessions/week

Min.

Sessions/week

Swimming 1500m 2300-2600 50-120 4-10 12-14 8-10

Triathlon 800-1100 15-50 2,5-6 8-9 2-3

Cycling Road 28000-36000 600-1200 90-240 7-9 5

Triathlon 10000-15000 250-500 40-140 6-7 1-2

Running 10k-Marathon 6000-8000 120-250 12-40 12-13 6-8

Triathlon 2500-2800 50-100 6-25 7-8 2

Total Triathlon (Hours) 900-1:100 16-35:00

Adapt. C

ésar

Vare

la


• Not possible to Run hard everyday… • Run at individual adequate Intensity – Testing • Clear information about training Zones / Speeds • Run the right amount of training volume per zone • Adequate and be prepared for Race Intensities

The 60-64’’ Generation…

7. Run Proper Volume and at adequate Intensity


8. Adequate Individual Body Weight/Composition

The lighter the Better???

Runners vs Triathletes • Need of Power for the Swim-Bike • Body position in water

• Nutrition • Test and Control

• Everybody is Different


9. Other Factors

• Race Strategy and Tactics • Team Work? • Breakaway? • Wait for the Run…

• Energy Supply and Hydration • Distance • Weather Conditions

• Adaptation to Race Profile • Individual characteristics • Preparation focused on a specific course

• Race Conditions • Weather • Water Temperature (Wetsuit? / Warm-up in water?) • Time of the start (last meal? When and what to Warm-up)


10. How BAD do you want to RUN FAST?

How to Improve your Triathlon RUN Maior, Portugal 1st th9 September 2013 ITU World Junior & U23 Camp...

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