1. This is the place!!

2. 1. Newcomers? 2. Membership cards / T-shirts – see Bob - $25 13 month membership and T-Shirt - $15 Re-up membership - $15 T-shirt (two for $25) Membership gets you: 10% off accessories at Santa Fe Bikes, Gary Gribble’s, Metro Walk & Run, Body Kneads Massage, 50% off XTERRA Wetsuits, and reduced prices of Accel Sports products. 3. Bikes / TRI stuff for sale? Post on our Facebook page (Groups). 4. Tonight’s classes: Training Strategies / Plans 5. Upcoming Events: - Jan 30 Groundhog Run: 5 & 10k www.childrenstlc.org/Events_GroundhogRun.html - Feb 23 & Mar 2: Bicycle Maintenance (at Santa Fe Trails shop)

3. Triathlon Training Eric Crispino 20 January 2011

4. Outline Training Systems Training Resources Keys to effective training

5. TRAINING SYSTEMS Random, Mixed, & Periodization

6. Random Training Good for – novices, recreational athletes, and children under 16 Advantages – Little structure – Fun and social Disadvantages – Cannot attain high fitness levels

7. Mixed Training Avoid this system Disadvantages – Rest and recovery is usually not included – May lead to overtraining – May lead to boredom and burnout – Risk for overuse injuries

8. Periodization Good for – anyone (except young children) Advantages – Effective at producing peak fitness – Designed to prevent overtraining – Most common way to reach peak fitness – Proven over years - developed in 1960s Disadvantages – Burnout and/or injury

9. Periodization Dividing time into periods that emphasize different aspects of fitness “Using periodization means that the closer in time you get to the race, the more like the race your workouts must become.” – Joe Friel

10. Like Phases in a Military OPORD PrepBase 1Base 2Base 3Build 1Build 2PeakRace General Preparation Specific PreparationCompetition Recovery

11. Linear Periodization Weeks Hours

12. RESOURCES How do I use a training system based on periodization?

13. Training Resources Books - $ – Triathlete’s Training Bible – Joe Friel – Training Plans for Multi-Sport Athletes – Gale Bernhardt – Essential Week by Week Training Guide – Matt Fitzgerald – Your Best Triathlon – Joe Friel Magazines - $ – Triathlete Magazine – monthly plans Websites for training plans - $$ – BeginnerTriathlete.com (free and pay) – TrainingPeaks.com Personal Coach - $$$-$$$$ Other Websites for free tips and news – USAT.com – Slowtwitch.com

14. KEYS TO EFFECTIVE TRAINING A few nuggets of wisdom

15. Keys to Effective Training Consistency Understand Intensity Have a clear Goal Train with a purpose Recovery Train for the specifics of your race Skill is critical