Basics of Triathlon Training
TRIATHLON TRAINING PRESENTATION HANDOUT. ... Between each of the three parts of the triathlon is a transition stage. ... Because triathlon is an endurance type event, training focuses firstly on the aerobic aspect of an athlete’s fitness and secondly on muscle endurance of the important muscle groups. ... To compete in the sport of triathlon, the athlete must train towards the maximum use of the Aerobic System. Aerobic efficiency is the area with the largest potential for improvement, but when training for endurance events, training should work on developing both systems. The body requirements of a triathlon are the heart, the lungs and various muscle groups. Following are a series of steps to look at what training is required, why the training is needed, how it will be measured and how it will be done. ... PURPOSE OF TRIATHLON TRAINING An individual will have their own special needs for the content, volume and intensity of training. The training should revolve around the weaknesses that need improvement, with maintenance on the areas that are already well developed. This means that a personal training schedule should be tailor made and constantly changing as skills improve. ... GAMES ANALYSIS Before a training schedule can be developed, a complete understanding of the event must exist. ... If we analyse triathlon, we see the following fitness components for SWIMMING: Cardio-respiratory endurance: This means the ability to perform tasks for extended durations where aerobic energy systems are needed. ... If we analyse triathlon, we see the following fitness components for CYCLING: Cardio-respiratory endurance: This means the ability to perform tasks for extended durations where aerobic energy systems are needed. ... If we analyse triathlon, we see the following fitness components for RUNNING: Cardio-respiratory endurance: This means the ability to perform tasks for extended durations where aerobic energy systems are needed. ... This has a small amount of importance when it is a sprint length triathlon. ... SELECT SUITABLE TESTS: If we summarise the fitness areas for all three parts of the triathlon, we can determine a series of tests that can be used at several points of your triathlon training schedule. ... The follow tests are appropriate for triathlon as an overall event. ... SELECT SUITABLE TRAINING METHODS. The training methods used will vary depending on the end result that is required. ... Your coach should be able to advise you on what is best for your training. ... An example of appropriate triathlon training when coming out of maintenance into the lead up to a season of racing is; · at least 3 swim training sessions per week including stroke work and endurance work. · at least 2 cycle training sessions per week. ... TRAINING SESSIONS A typical swim training session should be roughly 60 minutes and be made up of; - Warm up for 10 minutes - Stretching for 5 minutes - Stroke Work for 15 minutes - Endurance Work for 25 minutes - Warm Down for 5 minutes a. ... Stretching: This initial part of a training session is important in that it ‘awakens’ those muscles that are to be worked during the main training session. ... Endurance Work: This is the conditioning part of training and therefore the most intense. ... A typical cycle training session should be roughly 10 kilometres. - Warm up cycle for 5 minutes - Stretching for 5 minutes - Training method for about 10-20 minutes - Warm Down jog for 5 minutes a. ... Endurance Work: This is the conditioning part of training and therefore the most intense. ... Also, there should be two cycle training sessions a week. ... A typical run training session should be roughly 30 minutes during the first three weeks then 45 minutes from the fourth week. The session would be made up of; - Warm up jog for 10 minutes - Stretching for 5 minutes - Fartlek Training method for about 10-20 minutes - Warm Down jog for 5 minutes a. ... Stretching: This initial part of a training session is important in that it ‘awakens’ those muscles that are to be worked during the training session. ... Endurance Work: This is the conditioning part of training and therefore the most intense. It should concentrate on improving aerobic efficiency by using maybe a Fartlek Training method.