1. Belpark Triathlon Club Limerick training camp 2012
Planning effective programmes
Belpark Triathlon Club 2012
Belpark Triathlon Club 2012 *

2. Science Vs Experience
It’s not about working like another team/ player/ athlete, its about working with what you have got.
You need to start by asking the right questions
Know what you have got,
Know what you need,
And work with that
Moneyball Trailer 2011 HD.mp3
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3. What am going to get out of this?
Belpark Triathlon Club 2012
What am going to get out of this?
Factors involved in decision making
Goal setting
Building a frame
Structuring the framework
Laying foundations
Monitoring progress
Specificity
Down time
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4. First steps to designing your programme
What is your objective? Improve performance, change in Lifestyle, Social vent
Work/life balance. What factors may cause challenges?
Reassess. Be realistic.
What is my physical/ sporting background?
Belpark Triathlon Club 2012
Belpark Triathlon Club 2012 *

5. Belpark Triathlon Club 2012 lynne.algar@gmail.com
The Blue Prints
Designing a training programme Training an athlete to perform requires principles for training
However, the quantity and type of ingredients will vary for each athlete.
There is no single recipe that works for everyone.
Each plan must be adapted to match the needs, characteristics, strengths, and weaknesses of each athlete.
Principles of training
Individuality
Overload and progression
Adaptation
Rest and regeneration
Readiness
Variability
Maintenance
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6. The Overload Principle
Frequency – Increasing the number of sessions or repetitions of the sport
Intensity – Increasing the pace (or resistance) of the activity
Volume – Increasing the duration (time) or distance of the activity
Progression involves a combo of overload and rest/ regeneration.
F I V dependent on strengths, weaknesses, stage of development, response to training, experience level, and requirements of sport.
Belpark Triathlon Club 2012
Belpark Triathlon Club 2012 *

7. Belpark Triathlon Club 2012 lynne.algar@gmail.com
Meso cycles
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8. Planning you week (microcycle)Where, when, what, why?
Mon
Tues
Wed
Thurs
Fri
Sat
Sun AM PM
Energy system
Supply
Duration
Distance
Lactate
mmol/L
HR, bpm
Rec
Aerobic (Oxidative)
3k+
0-2
-120
End. 1 (A1)
12min+
1500-3k
2-4
End. 2-3 (A2-3)
Mix Aerobic + Anaerobic
3-12min
4-8
Spd. 1-2
Anaerobic (non ox)
10sec-3min 8+
175+
Spd. 3
Anaerobic Creat. Phosph.
0-15sec
15-50
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9. Belpark Triathlon Club 2012 lynne.algar@gmail.com
Measures
Bike
30min TT, familiar controlled route
10min easy HR<120 , 20mins hard to full effort.
Record: Ave HR, Ave Cadence, Time taken over fixed distance, RPE
Run
2K Track, full effort, or fixed time ~20min
Ave. HR, max. HR, RPE, Time taken
Swim
400m TT
Time taken, stroke rate, distance per stroke, HR max. HR ave.
Strength
Core - 2 min/ 8 stage Plank
Upper body strength end. - Wide forward grip pull ups
Lower body strength end. - 30s VJs, 30s R, 30s Burpees w. jump,
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10. What to monitor in a training diary?
Lab results – run, bike. Meso/macro cycle
Field test – run, bike, swim, strength. Meso cycle
Medical/ Physio/ Therapist results, blood tests. Meso/macro cycle
HR – Field tests to determine you Max HR
RPE – The Borg scale. Subjective. Correlates with HR. Intensity
Duration – Session length
Training load – Duration x RPE
Recovery index- profiling mood state
Belpark Triathlon Club 2012
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11. Belpark Triathlon Club 2012 lynne.algar@gmail.com*

12. Monitoring Recovery Index
Date
Weight (kg)
RHR
Motivation
Mood
Appetite
Soreness
Sleep
Home life
College/
School life
Sum of
recovery
5BT
Max
16/03/2011 72
48.5 5 3 4 2 23
11.5
31/03/2011 48 31
11.85
17/10/2011
74.1 49 28 11
24/10/2011
74.8 51 26
31/10/2011
74.7 32
10.6
07/11/2011 74 50 1
14/11/2011
74.9
21/11/2011
73.9 47 30
05/12/2011
73.3
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13. Belpark Triathlon Club 2012 lynne.algar@gmail.com
Sum of recovery index
Belpark Triathlon Club 2012
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14. Belpark Triathlon Club 2012 lynne.algar@gmail.com
Flagging system
Green Zone
Amber Zone
Red Zone
No injury
Injury Grade 1
Fatigue index score <14
No pain/soreness
Fatigue index of <21
RHR increase 10bpm
Fatigue index score +21
15cm decrease in bound
20cm decrease bounds
Norm RHR
RHR increase 5bpm
Injury Grade 2-3
Improved bound
HR not recovering as expected
HR not recovering between training sets
Action
Race time
Check training diary
No race
gradual change in training load or intensity
Revise previous traininig block
Question athlete
Reduce training load
Be cautious
Consider rest week or cross-train
Consult secondary coaches or specialist
Consult parents
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Belpark Triathlon Club 2012 *

15. Belpark Triathlon Club 2012 lynne.algar@gmail.com
Take home points
Keep the bigger picture in mind.
All training programmes are flexible and when designed correctly, specific, from the macro to the micro level.
Prepare, plan, assess, evaluate.
Set realistic goals.
Sometimes just switch off; no gadgets, no numbers, no alarms, no rules.
Just swim bike run
Belpark Triathlon Club 2012
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16. Belpark Triathlon Club 2012 lynne.algar@gmail.com*

17. Stroke analysis measures
Stroke Rate
Measured within the 15-25m & 35-45m mark in every 50m or Time (Seconds) For 3 Full Stroke cycles calculated using the following formula:
[(3/Time For 3 Strokes) * 60] = SR
Stroke Count
Measured during each full 50m segment
Stroke Length (DPS)
Measured Within The 15-25m & 35-45m mark in every 50m. Swim speed = Distance/ Time (m/secs)
Calculated Using The Following Formula:
(Swim Speed)/(Stroke Rate/60) = SL
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18. Belpark Triathlon Club 2012 lynne.algar@gmail.com
Lynne Algar, BSc, MSc
Doctorate Researcher & Tutor
Department of PE and Sport Sciences
University of Limerick
Ireland
Physical Therapist
Coach and Tutor Triathlon Ireland
Mobile: +353 (0)
Belpark Triathlon Club 2012
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