Training for Triathlon Louis Delahaije

The race Swimming – You can loose the race, not win it! – Fast start (150m.) stable in between ( m.) fast end – Don‘t loose energy – Train efficiency and technique

The race Cycling – You can loose the race not win it!

The race Running – Disciplin where the decision is made – Fast start, moderate in the middle and fast finish – Running after the bike and the consequences for training

The Race In which intensity zone does the race take place and what are the consequences for training?

How fast should you be? Women – min min. – min. Men – min. – min. – min.

What do you need to be a good triathlete? Talent – Endurance – Allround technique Motivation – Intrinsic Disciplin – Training – Nutrition – Life style Training – Structured built-up – Training rules

What can you train? Endurance – Aerobic – Anaerobic Strength – Strength-endurance – Speed-strength Speed – Acceleration – Maximal speed

What can you train? Coordination – Cycling technique – Swimming technique – Running technique Flexibility – Only when hypertonic

How you can train it? Endurance – Extensive endurance – Normal endurance – Tempo-endurance – Extensive interval – Normal interval

How you can train it? Strength – Fitness Aerobic Anaerobic Core stability – Bike When? How? – Run Hill running – Swim Paddles

How you can train it? Speed in Triathlon – Acceleration Sprints from standing – Maximal speed Flying sprints

Triathlon training rules Order of training during the day 3:1:2:1 principle within the week 3:1 or 2:1 principle in the month Climbing, mixed or descending training cycles Quality training during the week Aerobic shower Transition training Importance of general training Training intensity for the 3 disciplines

Periodisation VP1 – Endurance – Strenght Fitness specific – Speed – Races

Periodisation VP2 – Endurance – Strength Fitness Specific – Speed – Races

Periodisation VP3/SRP – Endurance – Strength Fitness Specific – Speed – Races