Olympic Distance Racing: SubTitle Your Goals, Our Plans Dan Salcedo

Your Goals, Our Plans Genius is 1% inspiration and 99% perspiration Thomas Edison

Objectives Your Goals, Our Plans 1.To give you practical/useful advice 2.To help you further understand training zones 3.To help you further understand periodisation 4.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.Consistency 2.Consistency 3.Consistency Your Goals, Our Plans

The 7 keys to success 1.Be consistent 2.Real-world volume 3.Maximize return on time invested 4.Have a weekly template 5.Be specific to you 6.Understand your event 7.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 Volume 2.Maximize Return on Time Invested 3.Have a weekly template 4.Be specific to you 5.Understand your event 6.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

Periodisation Recovery (Oct) 2 wks 1.Some anti triathlon time 2.Relax easy runs Your Goals, Our Plans

Macro Cycles Transition (Oct/Nov) 3 wks 1.Focus gradual increase in volume 2.Technical emphasis – speed development swim? 3.Easy aerobic miles Your Goals, Our Plans

Macro Cycles Base 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 Cycles Conditioning 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 Cycles Pre Comp 1/2 (3-4 week cycles – May/Jun) 1.Slight decrease in volume – more rest 2.Further increase in intensity 3.Focus on T/AT - track/road/fast grass 4.Duathlons/road races (run or bike) /TT’s 5.Longer sessions to keep LT in place Your Goals, Our Plans

Macro Cycles Comp 1/2 (3-4 week cycles – Jul/Sep) 1.Further decrease in volume 2.Further increase in intensity – more rest! 3.Focus on AT/vo2/SE - track/road/fast grass 4.Priority races – REST…!! 5.Strategies - Tactics/Nutrition/Evaluation 6.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 Cycles Various 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 1 st week 33% reduction Short AT/V02/speed sessions plenty of rest No LT/T 2 nd 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

Excuses? Your Goals, Our Plans

Success? Your Goals, Our Plans 1% inspiration 29% instruction + encouragement 70% perspiration

Questions? Your Goals, Our Plans