ITA – Israel Triathlon Association
By Igal Dahan
Senior Triathlon Coach
Presentation content
ITA – Who we are
Statistics
The National Team
Yearly Competition Events
Yearly Training Program
Weekly Training Program
Individual Training Program
The Athletes Score
Cooperation
Israel View by Triathlon
Contact Us
ITA – Who we are
The Israel Triathlon Association
A nonprofit organization
Yearly Budget* of 300k $
15 Associations (Clubs)
1000 members
Not including clubs budgets
Statistics
15 Clubs
100 Athletes in the age of 8 to 18
500 Athletes in the age of 19 to 40
200 Athletes in the age of 40 to 55
20 Athletes in the age of 56 and
above
20 Competitions: Half Iron Man,
Olympic, Sprint, Duathlon
The National Team
ITA
Professional Comity
National Coach National Coach
Cadets:Yigal Dahan Senior:Alon Hirsh
Assistant Coach: Assistant Coach:
Eli Gez Yakov Kushinski
National Cadets National Senior
team team
Yearly Competition Events
Mountain Bike Triathlon Upper Galilee,
Olympic & Sprint Jordan River
triathlon,
Acre Olympic & Sprint
Olympic & Sprint
Lake Of Tiberias
Half Iron Man,
Caesarea Olympic & Sprint
Olympic & Sprint
Tel Aviv Megiddo
Olympic & Sprint Olympic & Sprint
Rishon Duathlon
Sprint Herzelia Duathlon
Sprint
Lehavim
Super Triple Sprint
Dead Sea Half Merton
Nitzana Duathlon Eilat Israel
Olympic & Sprint Championship,
Olympic & Sprint
Yearly Training Program
Apr. Mar. Feb. Jan. Months
18 17 16 15 14 13 12 11 10 9 8 7 6 5 4 3 2 1 Weeks
25-1 18- 11- 4-10 28-2 21-27 14- 7- 1-6 29 28- 15-21 8- 1-7 31- 23- 11- 4-10 1-2 Days
24 17 20 13 22 14 25 18 17
Passover 28/03-12/04 Holiday
V+
4 4V+ V+
4 4 V+ 4 V+ 3 V2 +V 3V+ V+
3 3V1 +V Same as above 2V+ 7 V+ V+
7 V+
2 V1 +V
2
Quality
V
2 3V V
3 2 V 2 V 2V V
2 1V 2 V V
1 V
1
strengthening Developing Preparation Pre Meso
cycle
2-4-6-7-9 1-2-5-6-8 1-2-4-6 1-2-4-6 Content
1
2 4 3 2.5 4.5 4.5 4 3 7.5 7 6 2 / 6 4.5 3.5 2.5
Volume training in km
Test Test 2
4 4 3 4 4 4 4 4 4 4 4 4 4 4 4 4 Frequen.
Passover Training Camp
10 10 10 12Test 21 18 16 7 14 12 10 5 10 8 6 5 Run
Passover Vacation
3 3 1 2 2 2 3 3 2 3 3 2 3 3 2 2 Frequen.
40 40 40 35Test 50 60 50 50Test 60 50 50 30 50 40 40 40 Cycling
Test
3 3 1 3 3 3 3 3 2 3 3 2 3 3 3 2 Frequen.
15 12 9 10 18 18 16 12 30 28 24 10 24 18 14 10 Swim
Weekly
Volume in
km
30 30 10 24 42 38 48 21 28 36 30 10 30 24 12 10 Run
120 120 40 105 150 18 150 150 120 150 150 60 150 120 12 80 ו
0 0
36km 62km 94km 76km Swim
Volume in
Monthly
km
70km 152km 115km 86km Run
280km 585km 570km 530km Cycling
+Transition +++++++ Training Camp
2X 2X 20' 2X 20' 2X 20' 20' 2X 20' 2X 20' 2X 20' 2X 20' 2X 20' 2X 20' 20' 3X 3X 2X 20' 20' Stretching +
20' 20' 20' 20' 20' Elasticity
3X 3X 45' 3X 45' 3X 45' 3X 45' 3X 45' 3X 45' 3X 3X 45' 3X 45' 3X 45' 3X 3' X 30' 3' X 3' X 3' X 3' X 3' X Weight-training
45' 45' 45' 30' 30' 30' 30' 30' minutes
The Training Program - Week
TRI – LEHAVIM
22/5 -ש תSaturday 20/5 - הThursday 19/5 - דWednesday 18/5 - גTuesday 17/5 - Monday 16/5 - Sunday
Weight training: rep 30
Weight training: rep 30 Football field: Weight training:
Warming: S- 300 m
Warming: 200 m i.m. 16.00 Rep : 30
Bike–60 km to sea 70% B- 2.5 km
Butterfly: 200 m / fins 1- run easy 5mn Each strength
S – 300 m R- 1.0 km
200 m / 50 D 2-warming joint 5' exercise
80% R – 2 km R – 2 min
10 x 15 m –V– to 50 m Tennis field: 16.00 3-intensification of Swimming pool :
3 times S- 200 m
5 { 100 + 100 + 100} Rotation training efforts x 6 Warming :
R – 2 min 75% B-2 .5 km
f h c B – 10 km 4-sp 20m x 6 400 i.m.
Relax: 200 m swim R-1.0 km
2 ' max. cl-str 70% R – 5 km rest 30 sec. 200m/50 D
Stretching R – 2 min
hypo – 400 m / 50 m R – 1 min 5-main training: 10 flip turn-V-
Back home. S- 200 m
2 {5,7,9,11} 45'' each B – 5 km 2000m x 2 -85%- 200m : chrono
80% B- 2.5 m
rest – 30 sec 75 % R – 2.5 km rest-2mn pyramid-V2-
R- 1.0 km
rest – relax: 400 m R – 1 min 6- run relax – 3mn rest 200m
R – 2 min
B – 2.5 km 7- stretching
S- 200m
85% R – 1 km
90% B - 2.5 km
R – 2 min
R- 1.0 km
B – 1 km
90% R – 0.5 km Swim relax 200 m
R – 3 min Stretching
B – 0.5 km
90% R – 0.3 km
Run / Bike relax
Stretching
Month: May Date: 16-22 Work-out plan no: 20
Coach: Zahave Annual Training Plan 2004 Version from
Shmoeli Triathlon: Einat Shalev 10.02.2004
Europe Ch-p
Adviser: Alon Hirsh Triathlon Switzland
Main Megido 04.07. Hungary Ch-p Israel
Competitions 29.05. Ceaserea
14/8 Eilat
International
Ch-p Triathlon Duathlon 03.12
Duathlon women tri Triathlon Ch-p Israel
Competitions Gali- Hadar 05.6.04 Tel-Aviv 15.10.
Triathlon
16.06.04 30.10
13.3. Ch-p Running Ramat H. Naharia
National
5000 m’Track Test 15.10.
Competitions 22.5. Test Upper
Test 20.3.
Test
lahavim Galili
Tests & Small 20.3.04
For Eurupe Ch-p
Competitions 29.05 06.11
Months 1 2 3 4 5 6 7 8 9 10 11 12
Weeks 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 2829 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52
Competition
Taper
Transmutation
Mesocycle
Accumulation
Mesocycle
Active Rest
Training Europe Ailat 11.11-13.11
Iftah 5.3-6.3 Fadd Dombory 9.8-15.8
Camps 28.6-4.7
Medical
Check-Ups 15.3.04 A.T-Check -Up 15.9.04 A.T-Check -Up
4th stage
2nd stage 3rd stage
1st stage
The Athletes Score
Tests performed during the past year Distances of Triathlon Competitions
checking capability of the athletes in Israel.
Distances of various branches, Category / Age Swim Bicycle Run
according to different age
groups. Sprint - until 19 y.o 750 m 20 km 5 km
Age Swim Bicycle Run Super Sprint - 14-15 y.o 500 m 15 km 3 km
Children - 9-13 y.o 300 m 8 km 2 km
15-16 750 m 18.5 km 3 km
14-15 400 m 10 km 2 km
12-13 300 m 10 km 2 km
10-11 300 m 8 km 2 km
The Athletes Score
Test results
Name / Age grp. Swim Bicycle Run
Nadav Pinkas - 1988 9'50'' 37 km/h 11'15''
Tomer Segev - 1988 10'30'' 36 km/h 11'00''
Bar Fogel - 1989 5'01'' 38 km/h 6'30''
Ron Sabag - 1989 5'30 '' 35 km/h 6'50''
Aviad Cohen - 1991 4'20'' 34 km/h 6'50''
Yudar Shafrir - 1991 4'10'' 33 km/h 7'15''
Ron Dermond - 1992 4'45'' 30 km/h 8'00''
Eden Sror - 1993 4'30'' 29 km/h 8'15''
Cooperation
We look for:
– Athletes exchange
– A joint venture for summer camps
training
We invite Groups and individuals to
participate :
– in our leading competition
– in the Israeli championship in Eilat
Israel View by Triathlon
Contact Us
Contact Us:
Israeli Triathlon Association
Address: Israeli Triathlon Association
Kfar Maccabia Ramat Gan 52105 Israel
Telephone: 972-3-6764008
Fax: 972-3-6764260
E-mail:
Office: office@triathlon.org.il
Chairman: chairman@triathlon.org.il
Pr: pr@triathlon.org.il
General Secretary: Michael Katz Cel: 972-52-3898019
Senior Triathlon Coach: Igal Dahan - dahan@kms.org.il
r
date Name of Race Competition Dates Location
1 13.3 Galei Hadar Duathlon Sprint&Children
2 Palmachim
0
2 3.4 Nitzan Duathlon Olympic,Sprint&Children
0 Nitzana
3 17.4 Herzeliya Duathlon Sprint &Children
4 Hezeliya Country Club
4 1.5 Jordan Valley Triathlon AHaon
Half Iron Man&Olympic&Sprint&Children
5 15.5 Lehavim Triathlon Children &Triple Super Sprint Lehavim
6 29.5 Armagedon Triathlon Start Maagan Michael
Split Sites Olmpic&Sprint Finish Ein Hasofet
7 5.6 11th Women's Triathlon Accadia Beach
Sprint & Popular
8 19.6 Tel Aviv Triathlon Tel Aviv Mezizim Beach
in memory of Ltc Eyal Weisse
Olympic&Sprint&Children
9 3.7 RJordan River Traithlon Kfar Bloom
Olympic&Sprint&Children
10 21.8 Acre Triathlon Aco
Olympic&Sprint&Children
11 11.9 Hof CarmelCaesarea Triathlon Ceasarea Marine Center
Olympic&Sprint&Children
12 15.10 Natanya Speedo Triathlon Speedo beach
Olympic&Sprint&Children
13 30.10 Nir Poraz Duathlon Ramat Hashron
Olympic Israel Duathlon Championship & Mountain Tracks
14 12.11 Petach Tikva Duathlon Petach Tikva
And IDF championship in memory of Aduram Ben dror
Sprint & Children
15 3-4.12 Eilat Sport Club Triathlon Eilat
Israel Open Championship
Olympic&Sprint&Children
Contact Us:
Israeli Triathlon Association
Address: Israeli Triathlon Association
Kfar Maccabia Ramat Gan 52105 Israel
Telephone: 972-3-6764008
Fax: 972-3-6764260
E-mail:
Office: office@triathlon.org.il
Chairman: chairman@triathlon.org.il
Pr: pr@triathlon.org.il
Web: http://www.triathlon.org.il
General Secretary: Michael Katz Cel: 972-52-3898019