1. TRIATHLON NEW ZEALAND – TRI SCHOOLS Planning the Training

2. PART 1: Methods of Training (Pgs 65-78 Workbook) PART 1: Methods of Training (Pgs 65-78 Workbook) PLANNING THE TRAINING

3. PLANNING YOUR TRAINING Triathlon encompasses various components of fitness Endurance Strength Speed Muscular endurance In order to perform well in triathlon your training programme needs to use accurate methods to improve the above fitness components

4. PLANNING THE TRAINING OVERVIEW – METHODS OF TRAINING Training is the process we go through to improve our ability to perform at a greater intensity for a longer period of time It is important to understand the various methods of training to implement an effective training programme There are four broad training methods: Continuous Training Weight Training Circuit Training Interval Training

5. PLANNING THE TRAINING CONTINUOUS TRAINING Continuous training > 30 mins Duration – should be in excess of the length of competitive performance (e.g. triathlon run takes 30 minutes to complete so training should be longer) Advantages for athletes: Increase in volume of training which can be tolerated in a session Recovery from intense exercise within a training session is enhanced Recovery from general training is enhanced

6. PLANNING THE TRAINING CONTINUOUS TRAINING - cont. Comparison Factors for the Responses to Low and High intensity Continuous Training FactorLow-IntensityHigh-Intensity Duration30 min – 3 hours15 min – 1 hour Intensity as a % of max performance 70-80%80-90% Heart rate bpm %max 140-160 70-80% 160-180 80-90% % VO 2 max55-70mL.kg -1.min -1 70-80mL.kg -1.min -1 Rushall, B.S. & Pyke, F.S. (1990). Training for sport and fitness.

7. PLANNING THE TRAINING WEIGHT TRAINING Used to develop the capacity to express strength and power and also to protect from injury Initial gains in strength are attributed to neuromuscular adaptations Athletic performance encompasses several types of strength 4 types of muscle contraction

8. PLANNING THE TRAINING WEIGHT TRAINING cont. Watson, A.W.S (1995). Physical Fitness and Athletic Performance. New York: Longman

9. PLANNING THE TRAINING WEIGHT TRAINING cont. Watson, A.W.S (1995). Physical Fitness and Athletic Performance. New York: Longman ComponentLoadRepsSetsSpeedRest Advanced Strength Beginner 2-6 RM2-63-6Slow/med3- 5 minutes 8-12 RM8-122-3Slow/med2-3 min Power8-20 RM4-83-6 Fast/ explosive 3-5 min Endurance15+ RM15-302-3MediumMinimal

10. PLANNING THE TRAINING CIRCUIT TRAINING Consists of a series of exercises in a rotation format Circuits can be tailored to the fitness goals of the athlete for example strength, speed, muscular endurance or even skill development Circuits can be performed against the clock or number of repetitions

11. PLANNING THE TRAINING CIRCUIT TRAINING cont. Step-ups (weights my be used) Press ups Squats Chin ups Shuttle Runs Reverse Crunch Burpees Tricep Dips Straddle Jumps Crunches

12. PLANNING THE TRAINING INTERVAL TRAINING Involves alternating periods of activity and recovery Can be used to develop anaerobic and aerobic capacities Interval training provides greater amounts of exposure to intensive training without experiencing excessive fatigue Increases the quality of work by allowing athletes to work at a greater intensity (when compared to continuous training)

13. PLANNING THE TRAINING INTERVAL TRAINING – cont. Interval Training Characteristics Duration of work30 seconds to 2 min Intensity of work90-95% of best performance standard Duration of recovery period2-6 min Work: recovery ratio1:2 to 1:3 Repetitions3-12 Rushall, B.S. & Pyke, F.S. (1990). Training for sport and fitness.

14. PRESENTATION TITLE PART 2: Principals of Training

15. Training Principles 1.Individual Differences 2.Adaptation 3.Overload 4.Progression 5.Reversibility 6.Specificity 7.Recovery

16. Individual Differences Each individual has a unique anatomy, physiology, psychology & history Athletes have different training responses to the same training programme

17. PLANNING THE TRAINING INDIVIDUAL DIFFERENCES & TRIATHLON

18. Adaptation Is the way the body responds to the training programme The parts of the body that are active stressed during exercise adapt to those stresses, leading to an increase in performance

19. PLANNING THE TRAINING ADAPTATION & TRIATHLON The main adaptations that occur in response to triathlon specific training are: Decreased resting heart rate Increased glycogen stores in the muscle tissue Increased efficiency in oxygen uptake (increased red blood cells and blood volume) Increase in mitochondria

20. Specificity  Is the least complex training principle  ‘In improve one’s ability to perform a certain task involves working specific muscles or organ systems at an increased resistance’ (Foss et al., 1998)  We don’t train for triathlon by doing gymnastics!

21. PLANNING THE TRAINING SPECIFICITY & TRIATHLON ‘You are what you train for’  In order for a training programme to be effective it must be specific for the sport and position of the performer. Examples of specificity related to Triathlon: Swimming Cycling Running

22. Overload  In order to adapt (or improve) we must overload the system so that it is forced to adapt to the new load  This makes our body systems stronger/more efficient  But … if we get it wrong, we breakdown and get performance decreases  Training gains are maximized up to a critical point where training becomes excessive  Below the critical point, it’s the Under training zone; above it’s the overtraining zone.

23. Overload  Training gains are maximized up to a critical point where training becomes excessive  Below the critical point, it’s the Under training zone; above it’s the overtraining zone.

24. PLANNING THE TRAINING OVERLOAD & TRIATHLON In triathlon the overload principle is influenced by the intensity, duration and frequency of training Training variablesSwimmingCyclingRunning Frequency2-5 x per week; new swimmers can benefit from more sessions 2-4 x per week2-3 x per week; less than swimming & cycling; injury prevention IntensityAble to swim at a range of intensities every session Able to cycle at a range of intensities every session Mainly low intensity, aerobic work; running history Time20-90min40min-3hr20-60min; less than swimming & cycling TypePool & sea; wetsuit & non-wetsuit; drills, variety, confidence Road, wind trainer, MTB, skills, confidence, safety Soft surfaces, hills, drills, shoes

25. Progression  The overload imposed on an athlete must be progressive  If a training programme stays at the same intensity for a whole year, adaptations will only be evident at the beginning, as after this the body will no longer be overloaded

26. PLANNING THE TRAINING PROGRESSION & TRIATHLON MonthMayJune-AugustSeptemberOctoberNovember- December January-April Competition PhasesTRANSITIONPREPARATIONCOMPETITION GeneralSpecificPre-CompetitionCompetition Macro-cycle1 4 4 12 2226 Number of Micro-cycles 4443 Goals Active rest, Psychological regeneration, Attend to chronic medical problems, Analysis of past performances & planning for next training year. Endurance (high volume), Technique changes No competition, Sport- specific technique increased, More Variety, Energy output peaks at end of phase, Intensity increases towards end of phase, Flexibility, mental skills, nutrition Specialised training, Emphasis on intensity, Speed & Power, Sport- specific development at end of phase, Competition schedule starts to dictate training Maintain fitness capacities through intensity, Competition schedule starts dictating training, Taper, Tactical and mental focus.

27. Reversibility  The adaptations that take place as a result of training are all reversible  Adaptations to endurance training can be lost more quickly than it takes to achieve them while strength gains are lost more slowly

28. PLANNING THE TRAINING REVERSIBILITY & TRIATHLON Like all sports if you do not keep the relevant muscles or organ systems working they will be lost.

29. Recovery  One of the most overlooked principles of training  It is during the recovery sessions that the adaptations to training take place!  Recovery sessions may not necessarily mean complete rest  Periods of lower intensity activity will allow the body to adapt without increasing the stress placed on it. These periods are excellent opportunities for work on technique and tactics.

30. Variation  If training programmes are repetitious, athletes can soon become bored and lose their motivation

31. Super-Compensation Applying the principles effectively will lead to Super- Compensation (improved Performance)

32. PART 3: Periodisation

33. Periodisation “The optimal training program would be one that maximally stimulated positive adaptations, while minimizing the cellular and systemic stress thrown at the body in order to trigger the changes” - Stephen Seiler

34. Periodisation Systematic planning of training and competitive activities Peak for particular events Develop and overlap specific components of fitness at different stages of training and competition season

35. Periodisation Recognises and plans for the fact athletes can’t maintain the highest level of performance all year round Recognises that a regeneration period after a heavy training load will allow athletes to progress to a higher level at a later training date

36. Periodisation Build-up 2 Time Training Load Regeneration Period Build-up 1 Low High Progression

37. Periodisation Macrocycles –Season to years Mesocycles –Week to months Microcycles –Session to week

38. Periodisation Standard approach to a macrocycle (i.e., a single competition build-up)  Endurance  Strength  Speed  Power  Taper In  Competition  Taper Out