LosingIrene  

Yesterday I stopped by Borders at Atlas Mall and scoured the twenty or so books on triathlon training. After reviewing them all, I decided on Triathlete Magazine’s Complete Triathlon Book by Matt Fitzgerald. The book, so far, has been pretty good in explaining the type of training and why that particular training is important. Some of the information may seem obvious, but some of it I never would have thought of. Many of these methods work for training for most other sports as well. I am paraphrasing the important points of the book here. For more detailed info, buy the book. It’s a terrific resource.

Part One - Principles and Methods of Training for a Triathlon

Train for Endurance
If you consistently do longer workouts, you deplete the body’s carbohydrate storage. Your body will adapt to these longer workouts by producing more fat-burning enzymes, enhancing your body’s ability to use fat for fuel. This will decrease the rate at which you burn carbohydrates during aerobic exercise and greatly increase the duration you’re able to continue it.

b) Another big factor in the endurance equation is what’s called efficiency. Efficiency happens on two levels:

i) Neuromuscular

ii) Technique

2) Train Specifically

a) Performing a maximum-effort simulated triathlon every day is not the best way to prepare for an actual triathlon. You become better prepared for a triathlon by separating the various demands that racing places on the body and preparing for each of them individually.

b) In a typical triathlon, half of it is cycling; the rest is swimming and running. Your training should mimic this time distribution.

c) Simulate the topographical and climatic conditions of your next important race.

3) Train Progressively

In order to stimulate an adaptation in any given system of your body, you must overload that system. The principle of progressive overload is based on the fact that the body adapts best when it adapts gradually and consistently.

4) Train by Frequency, Intensity, and Duration

a) Frequency - You should train as frequently as possible without interfering with your body’s ability to recover from each workout.

b) Intensity -Intensity refers to the rate at which your body is presently converting energy into movement relative to your body’s maximum capacity to do so. Intensity is the most important training variable because it has the most direct relationship to the physical adaptations that result from training. Each workout you perform should emphasize one of the following:

i) Recovery

ii) Endurance

iii) Threshold

iv) Max Oxygen

v) Speed

c) Duration -Duration has to do with how long a given workout lasts.

5) Train in Phases

a) You Need a Solid Foundation

b) Your Training Should Get Increasingly Specific

c) You Need to Rest to Peak

6) Train in Cycles

A cycle is a pattern that recurs. Cycles in triathlon training help organize the training process and must recur if the program is going to result in progressively increasing fitness.

7) Rest and Recover Sufficiently

8 ) Customize and Evolve Your Training

a) Pre-adjustment – based on schedule restraints and individual weaknesses.

b) Post-adjustment – modifying your training according to the results of the training you’ve already performed.