Download - ITA – Israel Triathlon Association ITA – Israel Triathlon Association By Igal Dahan Senior Triathlon Coach.

ITA – Israel Triathlon Association ITA – Israel Triathlon Association

By Igal DahanBy Igal DahanSenior Triathlon CoachSenior Triathlon Coach

Presentation contentPresentation contentITA – Who we areITA – Who we areStatisticsStatisticsThe National TeamThe National TeamYearly Competition EventsYearly Competition EventsYearly Training ProgramYearly Training ProgramWeekly Training ProgramIndividual Training ProgramThe Athletes ScoreThe Athletes ScoreCooperation Cooperation Israel View by TriathlonIsrael View by TriathlonContact UsContact Us

ITA – Who we areITA – Who we are

The Israel Triathlon AssociationThe Israel Triathlon Association

A nonprofit organizationA nonprofit organization

Yearly Budget* of 300k $Yearly Budget* of 300k $

15 Associations (Clubs)15 Associations (Clubs)

1000 members 1000 members

Not including clubs budgetsNot including clubs budgets

StatisticsStatistics

15 Clubs15 Clubs

100 Athletes in the age of 8 to 18100 Athletes in the age of 8 to 18



20 Athletes in the age of 56 and 20 Athletes in the age of 56 and aboveabove

20 Competitions: Half Iron Man, 20 Competitions: Half Iron Man, Olympic, Sprint, DuathlonOlympic, Sprint, Duathlon

The National TeamThe National Team

ITA Professional Comity

National Coach Cadets:Yigal Dahan

National Coach Senior:Alon Hirsh

National Cadets team

National Senior team

Assistant Coach:Yakov Kushinski

Assistant Coach:Eli Gez

Yearly Competition EventsYearly Competition Events

Lake Of TiberiasHalf Iron Man ,

Olympic & Sprint

Eilat Israel Championship ,

Olympic & Sprint

CaesareaOlympic & Sprint

Acre Olympic & Sprint

Upper Galilee, Jordan River

triathlon ,Olympic & Sprint

Tel AvivOlympic & Sprint

Lehavim Super Triple Sprint

MegiddoOlympic & Sprint

Herzelia DuathlonSprint

Rishon Duathlon Sprint

Dead Sea Half Merton

Mountain Bike Triathlon Olympic & Sprint

Nitzana DuathlonOlympic & Sprint

Yearly Training ProgramYearly Training ProgramMonths Jan. Feb. Mar. Apr.

Weeks 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18

Days 1-2 4-10 11-

17

23-

18

31-

25

1-7 8-

14

15-21 28-

22

29 1-6 7-

13

14-

20

21-27 28-2 4-10 11-

17

18-

24

25-1

Holiday Passover 28/ 03-12/ 04

Quality 2V+ 1 V 2V+

1V

7V+

1V

7V+

2V

2V+

1V

Same as above 3V + 1 V 3V+

2V

3V+

2V

3V+ 2 V 4V+

2V

4V+

2V

4V+

3V

4V+

3V

4V+

2V

Meso

cycle

Pre Preparation Developing strengthening

Content 1-2-4-6 1-2-4-6 1-2-5-6-8 2-4-6-7-9

2.5 3.5 4.5 6 21/

2

6 7 7.5

Test

3 4 4.5 4.5 2.5

Test

3 4 2

Frequen. 4 4 4 4 4 4 4 4 4 4 4 4 4 3 4 4

Run 5 6 8 10 5 10 12 14 7 16 18 21 12 Test 10 10 10

Frequen. 2 2 3 3 2 3 3 2 3 3 2 2 2 1 3 3

Cycling 40 40 40 50 30 50 50 60 50 Test 50 60 50 35 Test 40 40

Test

40

Volu

me t

rain

ing in k

m

Frequen. 2 3 3 3 2 3 3 2 3 3 3 3 3 1 3 3

Swim 10 14 18 24 10 24 28 30 12 16 18 18 10 9 12 15

Run 10 12 24 30 10 30 36 28 21 48 38 42 24 10 30 30

Weekly

Volu

me in

km

ʡkm

ʭ ʩʩhɹ ʥʠ 80 12

0

120 150 60 150 150 120 150 150 18

0

150 105

Pass

ove

r Tra

inin

g C

am

p

Pass

ove

r Vaca

tion

40 120 120

Swim 76 km 94 km 62 km 36 km

Run 86 km 115 km 152 km 70 km

Month

ly

Volu

me in

km

Cycling 530 km 570 km 585 km 280 km

Training Camp +++++++ + Transition

Stretching +

Elasticity

'20 2X '20 3X

'20

3X

'20

'20 '20 2X

'20

2X '20 2X '20 '20 2X

'20

2X '20 2X '20 '20 2X '20 2X '20 2X '20 2X

'20

Weight-training

minutes

'3 X

'30

'3 X

'30

'3 X

'30

'3 X

'30

'3 X

'30

'3 X '30 3X

'45

3X '45 3X '45 3X '45 3X

'45

3X '45 3X '45 3X '45 3X '45 3X '45 3X '45 3X

'45

The Training Program - WeekThe Training Program - Week - Sunday16 א/ 5

- Monday17 ב/ 5

- Tuesday18 ג/ 5

- Wednesday19 ד/ 5

- Thursday20 ה/ 5

- Saturday22 שבת/ 5

Weight training: Rep : 30 Each strength exercise Swimming pool : Warming : 400 i.m. 200m/50 D 10 flip turn-V- 200m : chrono pyramid-V2- rest 200m

Football field: 16.00 1- run easy 5mn 2-warming joint 5' 3-intensification of efforts x 6 4-sp 20m x 6 rest 30 sec. 5-main training: 2000m x 2 -85%- rest-2mn 6- run relax – 3mn 7- stretching

Weight training: rep 30 Warming: S- 300 m 70% B- 2.5 km R- 1.0 km R – 2 min

S- 200 m 75% B-2 .5 km R-1.0 km

R – 2 min S- 200 m 80% B- 2.5 m

R- 1.0 km R – 2 min

S- 200m - 2.5 km 90% B

R- 1.0 km

200 m Swim relax Stretching

Tennis field: 16.00 Rotation training B – 10 km 70% R – 5 km R – 1 min B – 5 km 75 % R – 2.5 km R – 1 min B – 2.5 km 85% R – 1 km R – 2 min B – 1 km 90% R – 0.5 km R – 3 min B – 0.5 km 90% R – 0.3 km Run / Bike relax Stretching

Weight training: rep 30 Warming: 200 m i.m. Butterfly: 200 m / fins 200 m / 50 D 10 x 15 m –V– to 50 m 5 { 100 + 100 + 100} f h c 2 ' max. cl-str hypo – 400 m / 50 m 2 {5,7,9,11} 45'' each rest – 30 sec rest – relax: 400 m

Bike–60 km to sea S – 300 m 80% R – 2 km 3 times R – 2 min Relax: 200 m swim Stretching Back home.

Month: May Date: 16-22 Work-out plan no: 20

TRI – LEHAVIMTRI – LEHAVIM

Main Competitions

International Competitions

NationalCompetitions

Tests & SmallCompetitions

TrainingCamps

MedicalCheck-Ups

Competition

Transmutation Mesocycle

AccumulationMesocycle

Active Rest

Taper

Fadd Dombory 9.8-15.8

Europe Ch-pSwitzland

04.07. Ch-p Israel Eilat

03.12

Annual Training Plan 2004Triathlon: Einat Shalev

Coach: Zahave Shmoeli

Adviser: Alon Hirsh

Version from 10.02.2004

1st stage 2nd stage 3rd stage4th stage

1 2 3 4 5 6 7 8 9Months 10 11 12

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 2526 27 2829 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52Weeks

Ch-p Running

5000 m’Track 22.5.

Hungary 14/8

Europe 28.6-4.7

Duathlon Ch-p Israel

30.10Triathlon Naharia

15.10.

Triathlon Megido

29.05.

Triathlon Tel-Aviv

16.06.04

Duathlon

Gali- Hadar13.3.

A.T-Check -Up15.3.04 A.T-Check -Up15.9.04

Iftah 5.3-6.3

Ramat H .Test20.3.

CeasereaTriathlon

15.10.

Ailat 11.11-13.11

Ch-p women tri

05.6.04

Test lahavim 20.3.04

Test For Eurupe Ch-p

29.05

Test Upper Galili06.11

The Athletes ScoreThe Athletes Score Tests performed

during the past year checking capability of the athletes

Distances of various branches, according to different age groups.

AgeSwimBicycleRun

15-16750 m18.5 km3 km

14-15400 m10 km2 km

12-13300 m10 km2 km

10-11300 m 8 km2 km

Distances of Triathlon Competitions in Israel.

Category / AgeSwimBicycleRun

Sprint - until 19 y.o750 m20 km5 km

Super Sprint - 14-15 y.o500 m15 km3 km

Children - 9-13 y.o300 m 8 km2 km

The Athletes ScoreThe Athletes Score

Test results

Name / Age grp.SwimBicycleRunNadav Pinkas - 1988 9'50''37 km/h11'15''

Tomer Segev - 198810'30''36 km/h11'00''

Bar Fogel - 1989 5'01''38 km/h 6'30''

Ron Sabag - 1989 5'30 ''35 km/h 6'50''

Aviad Cohen - 1991 4'20''34 km/h 6'50''

Yudar Shafrir - 1991 4'10''33 km/h 7'15''

Ron Dermond - 1992 4'45''30 km/h 8'00''

Eden Sror - 1993 4'30''29 km/h 8'15''

CooperationCooperation

We look for:We look for:– Athletes exchange Athletes exchange – A joint venture for summer camps A joint venture for summer camps

trainingtraining

We invite Groups and individuals to We invite Groups and individuals to participate : participate : – in our leading competition in our leading competition – in the Israeli championship in Eilat in the Israeli championship in Eilat

Israel View by TriathlonIsrael View by Triathlon

Contact UsContact UsContact Us:Contact Us:Israeli Triathlon AssociationIsraeli Triathlon Association

Address: Israeli Triathlon AssociationAddress: Israeli Triathlon Association Kfar Maccabia Ramat Gan 52105 IsraelKfar Maccabia Ramat Gan 52105 Israel

Telephone: 972-3-6764008Telephone: 972-3-6764008Fax: 972-3-6764260 Fax: 972-3-6764260

E-mail: E-mail: Office: Office: office@[email protected]: Chairman: chairman@[email protected]:Pr: pr@[email protected]

General Secretary: Michael Katz Cel: 972-52-3898019General Secretary: Michael Katz Cel: 972-52-3898019Senior Triathlon Coach: Igal Dahan - Senior Triathlon Coach: Igal Dahan - [email protected]@kms.org.il

RRaaccee

CCaalleennddaarr

22000044

dateName of RaceLocation

113.3Galei Hadar Duathlon Sprint&Children Palmachim

23.4Nitzan Duathlon Olympic,Sprint&ChildrenNitzana

317.4Herzeliya Duathlon Sprint &ChildrenHezeliya Country Club

41.5Jordan Valley TriathlonHalf Iron Man&Olympic&Sprint&Children

AHaon

515.5Lehavim Triathlon Children &Triple Super SprintLehavim

629.5Armagedon TriathlonSplit Sites Olmpic&Sprint

Start Maagan MichaelFinish Ein Hasofet

75.611th Women's TriathlonSprint & Popular

Accadia Beach

819.6Tel Aviv Triathlonin memory of Ltc Eyal WeisseOlympic&Sprint&Children

Tel Aviv Mezizim Beach

93.7RJordan River TraithlonOlympic&Sprint&Children

Kfar Bloom

1021.8Acre TriathlonOlympic&Sprint&Children

Aco

1111.9Hof CarmelCaesarea TriathlonOlympic&Sprint&Children

Ceasarea Marine Center

1215.10Natanya Speedo TriathlonOlympic&Sprint&Children

Speedo beach

1330.10Nir Poraz DuathlonOlympic Israel Duathlon Championship & Mountain Tracks

Ramat Hashron

1412.11Petach Tikva DuathlonAnd IDF championship in memory of Aduram Ben drorSprint & Children

Petach Tikva

153-4.12Eilat Sport Club TriathlonIsrael Open ChampionshipOlympic&Sprint&Children

Eilat

Competition Dates

Contact UsContact Us::Israeli Triathlon AssociationIsraeli Triathlon AssociationAddress:Address: Israeli Triathlon Association Israeli Triathlon Association Kfar Maccabia Ramat Gan 52105 IsraelKfar Maccabia Ramat Gan 52105 Israel

Telephone:Telephone: 972-3-6764008 972-3-6764008Fax:Fax: 972-3-6764260 972-3-6764260

E-mail:E-mail: Office: Office: office@[email protected]: Chairman: chairman@[email protected]:Pr: [email protected]@triathlon.org.ilWeb:Web: http://www.triathlon.org.ilhttp://www.triathlon.org.il

General Secretary:General Secretary: Michael Katz Cel: 972-52-3898019 Michael Katz Cel: 972-52-3898019