Ironman_HalfPreparationHandout

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posted:: 4/22/2011
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Triathlon Preparation

What is involved in doing a triathlon
Multisports successfully?
General to Specific Preparation
Orange County
“Practice with Purpose”

Long Term Athlete Development Purpose of Training:
(LTAD) To Improve The Five S’s
1. FUNdamentals
2. Learn to Train 1. Stamina (Endurance)
3. Train to Train 2. Strength
4. Train to Compete 3. Speed
5. Train to Win 4. Skill (Technique)
6. Retain, Recover, Restore, Retire 5. Suppleness (Flexibility)

Prioritizing The Five S’s What Factors are Involved in Getting
Faster?
1. Skill (Technique)
2. Speed ? Technique ? Size or Weight
? Efficiency ? Flexibility or
3. Stamina (Endurance) (minimal use of effort) Range of motion
4. Strength ? Heart Rate Management ? Conditioning
? Pacing ? Strength
5. Suppleness (Flexibility) ? Nutrition ? Recovery & Sleep

1
Checklist of Triathlon Skills Keys To Efficient Training

See Separate Handout ? What is most important to focus on?
? Work WITH the laws of nature, not against them
(gravity & buoyancy)
? Don’t do more work than you need to
? Use minimum amount of movement and muscle
use
? Look at the differences between good and poor
athletes
? Learn skills needed to be successful

Key Elements or “Big Rocks” Look at What Great
in Triathlon Swimming Swimmers Do
? Comfort in the water
? Posture & Alignment
? Drag Reduction
? Functional Strength
? Technique
? Open Water Racing Skills,
Strategies & Tactics
? Training Principles

Men’s Freestyle

Look at What Poor Look at What Great
Swimmers Do Swimmers Do

Men’s Freestyle Women’s Freestyle

2
Look at What Poor
Swimming Improvements
Swimmers Do
? Technique
? Get Video taped
? Pacing & Efficiency
? Conditioning
? Skills development for open water
? Big mileage this winter
? Enter some meets & Open Water Races

Men’s Freestyle

Swim Training Swim Training Sets
? Technique Focus at all times ? 40 x 100 @ :20 RI
? Count strokes regularly ? 20 x 200 @ :30 RI
? Check Pacing :30-
? 8 x 500 @ :30 -:45 RI
? Use a Tempo trainer ? 4 x 1,000 @ 1:00 RI
? Do a lot of pulling if it’s a wetsuit race
? Straight Hour Swim
? Swim with a wetsuit once a week
10-
? Open Water Intervals: 4 x 10-15 min
? Do varying distance intervals
? Enter some meets & Open Water Swims

Cycling Improvement Posture/Positioning
? Posture/Positioning ? Improve
? Check posture on the bike – Aerodynamics
? Pedaling Technique – Power
– Get Video taped, Spin Scan, Cadence & Wattage – Efficiency
? Bike Handling Skills – Comfort
– Cornering descending, climbing, shifting, etc

? Training
– Do more interval training & technique specific work

3
Poor Bike Position & Body Posture
Positioning Is Critical

Bike Position & Body Posture Tri-
Tri-specific Cycling Skills
? Mounting & Dismounting
? Efficient Pedaling
? Gear selection & shifting smoothly
? Holding a line (drinking & looking)
? Avoiding obstacles
? Braking & Cornering
? In & Out of the saddle smoothly
? Climbing efficiently
? Descending Faster & Safer
? Attacking
? ITU Style
– Pack Riding, Drafting, & Rotation

Training Should Include Running Improvement
Endurance (Duration)
? Technique
Strength (Bigger Gear)
Speed (Higher cadence) ? Cadence

Power (Combination of Speed & Strength) ? HR Management
Pacing (HR management) ? Pacing
? Training

4
What Factors are Involved in
Running Fast?
Look at What Great
? Technique ? Size or Weight Runners Do
? Efficiency ? Flexibility or
(minimal use of effort) Range of motion ? What do Animals look like?
? Heart Rate Management ? Conditioning
? They have no heels
? Pacing ? Strength
? Never straighten the leg
? Fast foot speed
? Short time in contact with the ground

Pose/Posture Fall
Skill 3 Simple Keys:
(not necessarily easy)
Balance ? Use Gravity to help.
Technique It’s the strongest,
Timing most natural force
? Movement is a result
Pose – Position from of the destruction of
which the fall balance
begins ? Use Torque to
redirect energy for
movement

Pull (Change of Support) Stride Frequency
? Use ground ? Very similar to cycling
reaction and ? Minimum of 90 Cadence
muscle elasticity (180 steps per minute)
instead of muscular
? Necessary for ground reaction and
energy
muscle elasticity to work together
? Minimal compact and save muscular effort
movement
? Monitor with a Finis Tempo Trainer
? Stride Frequency is set to .67 (90 cadence) or faster
critical

5
Poor Technique
What Do Poor Runners Do?

? Land on the heels
? Land in front of GCM
? Run with straightened legs
? Have foot in contact with the ground
too long
? Have slow cadence
A straight leg in front causes heel strike & “braking”

How To Improve Running Improvement Suggestions
? Do drills to teach muscle memory ? Pacing & Heart Rate management:
and proper timing 1. Do repeats on a track monitoring both
? Do exercises to teach core and time and HR
hamstring strength 2. Stay at or below racing pace & HR
? Run short distances correctly but do 3. Faster running at sub 150 HR
many repeats 4. Higher cadence – compact style
? Learn to pace and negative split
? Gradually increase duration

Devices To Help You
References & Suggested Reading
Monitor & Improve
? Finis Tempo Trainer ? CORE PERFORMANCE
The Revolutionary
To improve cadence Workout Program To
Transform Your Body
And Your Life

? Heart Rate Monitor ? By Mark Verstegen
(Polar 625x or 720) w/ Infra
Red download to computer

6
2005 Ironman USA Races
Ironman & Half Preparation
09-04-
? 09-04-05 - Half Ironman Monaco Triathlon
? Begin with the end in mind 04-09-
? 04-09-05 - Ironman Arizona Triathlon
? Pick a race with a resonable timeline to 06-26-
? 06-26-05 - Ironman Coeur d’Alene Triathlon
prepare 07-24-
? 07-24-05 - Ironman Lake Placid Triathlon
09-11-
? 09-11-05 - Ironman Wisconsin Triathlon
11-05-
? 11-05-05 - Ironman Florida Triathlon

2005 Ironman Intl Races 2005 Half Ironman Races
? 03-05-
03-05-05 - Ironman New Zealand Triathlon 03-19-
? 03-19-05 - California Half Ironman
03-20-
03-20-05 - Ironman South Africa Triathlon
04-29-
? 04-29-05 - Wildflower Half Ironman
?
? 04-03-
04-03-05 - Ironman Australia Triathlon
? 05-21-
05-21-05 - Ironman Lanzarote Triathlon 05-01-
? 05-01-05 - St. Croix Half Ironman
? 05-29-
05-29-05 - Ironman Brasil Triathlon 05-21-
? 05-21-05 – Auburn International Half
? 05-22-05
05-22- - Ironman Japan Triathlon
? 06-19-05
06-19- - Ironman France - Nice Triathlon 05-22-
? 05-22-05 - Florida Half Ironman
? 07-03-
07-03-05 - Ironman Austria Triathlon 06-05-
? 06-05-05 - Honu Half Ironman
? 07-10-
07-10-05 - Ironman Germany Triathlon
? 07-17-05
07-17- - Ironman Switzerland Triathlon 06-12-
? 06-12-05 - EagleMan Half Ironman
? 08-21-05
08-21- - Ironman U.K. Triathlon 06-26-
? 06-26-05 - Buffalo Springs Half Ironman
? 08-28-05
08-28- - Ironman Canada Triathlon
? 08-28-05
08-28- - Ironman Korea Triathlon 07-31-
? 07-31-05 - Vineman Half Ironman
? 11-27-
11-27-05 - Ironman Western Australia Triathlon 09-11-
? 09-11-05 – Big Kahuna Half Ironman

Ironman Preparation Suggestions Ironman Preparation Suggestions
Improve knowledge of: ? Follow a program
(Swim-Bike-
? Single Sports Skills (Swim -Bike-Run) ? Get a coach
? Season Training Principles ? Keep a log
? Heart rate based training ? Do Test Sets
? Sports Nutrition & Hydration
? Interview other athletes & coaches to
? Strength & flexibility increase knowledge of courses and
? Recovery methods including massage, training.
sleep, yoga and others

7
Season Planning Weekly Key Practices

Simple Plan: Advanced Plan: ? Running Intervals (various distances)
? Pre-Season/Base
Pre- ? Cycling Intervals (Hills & flats)
? Preparation
? Long Rides (Building progression)
? Competition ? Specific Preparation
? Open Water Preparation
? Transition ? Competition Season
? Bike/Run Combos (duration of exercise)
? Taper/Peak Event
? Recovery/Transition

Bike/Run Combos
Creating Special Practices
Duration of Exercise Practices
? Special Ironman Days
? Maintain correct HR & pacing to be in the (10+ hours of exercise)
right energy system ? Come up with some “Epic” practices and
? Half Ironman: 3 x (:60+ :30) get others to join you.
2 x (1:45 + :45) ? 3 x 100+ miles bike rides
? Full Ironman: 3 x (2:00+1:00) – (but not too many!)

Training Log
Training Peaks online log
1. Practice Calendar Multisports Orange County
(HR’s
2. Comments Section (HR’s & Splits) Training, Lessons, and Video Analysis
3. Race Calendar/Results/Splits
Coach Michael Collins
949-338-
949-338-6682
Compare year to year. Repeat practices mcollins@multisports.com