1. Coaching Athletes With A Time Restricted Schedule–Focusing on Quality vs Quantity
Presented by: Dave Burgess
USA Triathlon L2 Coach, USA Cycling L2
ASCA L2

2. Info / About USAT USAC / USA Swimming ASCA Podium Swim Club
USMS Coach Instructor

3. Primary Objectives Don’t need to train 22+ hours a week for an Ironman
Applies to most distances
Quality is key
How do you ensure quality?
Test sets
Key points.

4. Volume Doesn’t Rule The days of 24 hour weeks for an Ironman are gone
Quality over quantity. Focus on time required, not the miles.
Applies to 70.3 as well.
Speed endurance.
Typically, long-course athletes focus on base and strength endurance.
Very often they ignore speed and speed endurance.

5. Typical Training Efforts and Pace
Lactate Curve Z2 Z3 Z4 Z5
Deflection Point – Lactate Threshold
HR / Power Zones

6. Typical Training Efforts and Pace
Lactate Curve
HR / Power Zones

7. Training Zones & Race Paces
Goal Race Pace
Training Pace
Sprint
Olympic
70.3
Lactate Curve
Ironman
Deflection Point – Lactate Threshold
HR / Power Zones

8. Training Zones & Race Paces
Goal Race Pace
Training Pace
Sprint
Olympic
70.3
Lactate Curve
Ironman
Deflection Point – Lactate Threshold
HR / Power Zones

9. Pre-Season Analysis Early in the season – Need to know:
Pace per mile or wattage in each zone
Regression rates
Pace per 100m/y in the pool
Mechanical efficiency
Bike fit / Analysis

10. Initial Performance / Benchmark Testing
Lactate Threshold
Key for HR or wattage-based training
Multiple ways to go about it:
Run: Regression test
Bike: LT step test or FTP
Swim: Base 100 testing
Use these zones to dial in training and add specificity. Takes “perceived effort” out of the equation.

11. Plan Creation So what does a plan look like?
Typical volumes – is there such a thing?
Max volumes
Specificity
Goal of workout
Quality early in week, endurance later / weekend.
Swimming, running, cycling – all applies. Quality early in week.
Testing after rest / adaptation week.

12. Peak Weekly Load Schedule

13. Typical Swim Session
Warm up: 200 S, 200 K, 200 P 8 x 50 – Descend 1-4 on 1:00 (:50) Main set 3 x (7 x 100) Descending from base 1st set on 1:30, 2nd set on 1:25, 3rd set on 1:20. :90 between sets. Cool down: 150 easy. Total Yardage: 3,450.

14. Typical Swim Session
Warm up: 200 S, 200 K, 200 P 6 x 50 on :30 rest. Build up or steady. Optional: 6 x 75 on 1:15 – 1st length hard. Main set 8 x (4 x 25) on :45 – 1:00 Or 8 x ( ) on :45 – 1:00 – :45 Cool down: 150 easy. Total Yardage: 2,150.

15. Typical Bike Session
Warm up: minutes Z2-low Z3. Including some efforts towards the end to get HR up and down. Main set: 5 x 10 minute efforts at upper Z4. 2:00-3:00 recovery between. Or 5 x 6 minute efforts with :30 at Z5, :30 at Z2. Full recovery between rounds. 6 x :30 second 100% efforts – slight incline. 4 mins recovery between rounds.

16. Typical Run Session
Warm up: mins at easy Z2. Stride outs, dynamic stretching as needed.
Main set:
Fartlek or K-Pump
4 x 8 min at mid Z4
Long runs: Still have a main set.
4 x 20 low Z4 w/ 5-10 mins easy recovery.

17. Things to Remember Quality over quantity.
It’s not about volume, it’s about recovery
Quality early in week.
Endurance later in week.
Pre-load key weeks
Benchmark testing
Know your athlete lactate threshold / FTP
Train at a zone higher than target race pace

18. Questions?
Dave Burgess