the perfect winter training programme for triathletes simon ward thetriathloncoach.com
TRANSCRIPT
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The Perfect Winter Training programme for Triathletes
Simon Ward
TheTriathlonCoach.com
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Programme Goals
Very simple
1. Be consistent. >95% session completion.If you can’t achieve this then you are being over ambitious with planning, poor with time management or not looking after your health
2. Be healthy – No injuries or Illness
3. To start specific conditioning phase in great shape - Higher level of fitness than same time last year
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The Perfect Winter Training programme for Triathletes
GoalsSupport network
Training programmePhysiology
Strength & ConditioningBiomechanical
Mindset
Nutrition + recovery = Good health
CONSISTENCY
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Rule #1
Realistic Goals
Goals provide you with a framework upon which to base your training plan
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Realistic Goals
The goal setting process
1. Outcome goals – No control
2. Performance Goals – Full Control
3. Process Goals – These are what you do everyday to make the Outcome & performance goals happen
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Realistic Goals
Examplea) Outcome - Top 5 in AG @ Nat Champs
b) Performance – sub 2.10 to achieve a)
Broken down this is
Swim 22m, Bike 1h05, Run 38m, T1&2 5m
c) Process Goals - What do you have to do to make the performance goal happen
E.G
Swim 22m = 10k/wk, improve technique, flexibility,
General – Lose 4k, get more sleep, reduce stress,
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Rule #2
Support Network
No man is an island
The best athletes & teams have a good support network. Who is in yours?
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Support Network
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Rule #3
Physiology
Your programme should target the entire range of your aerobic system
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Physiology
Priority at this time of year are…Aerobic base (>80% mhr)
Upper aerobic (80-85%mhr) Vo2 Max (> 90% mhr) (15-20’ total work duration) 1x
S/B/R per week
Threshold (85-90%mhr) You can add some of this in if you must but I prefer to leave this until the spring
You need to get tested to know your training zones
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Rule #4
Biomechanical
Generally the best athletes also have the best technique.
The winter is a great time to identify flaws in your technique and to introduce drills to fix
them
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Biomechanical
Continue with your strengths but address your weaknesses
•Have your S/B/R videoed and then assessed by coach and Physio (what's ideal & what's possible)•Then find drills to remodel•Then practice (perfectly). No times, no targets•Takes about 6-8 weeks to fully learn new movement pattern•Accept that times may get slower initially as you back out of a dead end
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Rule #5
Strength & Conditioning
The 3 disciplines of Triathlon have cyclical movements (thousands of almost identical
movement patterns)
To support the volume of activity needed to be successful you also need to have a
strong framework
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Strength & Conditioning
Core conditioningFlexibility for
key areas
Strengthen injury prone areas
Once you’ve improved these areas then think about developing strength
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Rule #6
Mindset
Its not enough just to attend the sessions. You need to be mentally present at each
one.
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Mindset
Mentally present – being in the now; aware of what you are doing and whyUse sessions to practice mental skills you will use on race day
•Relaxation drills, •visualisation, •distraction control, •resilience, •pain management •Have fun
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Rule #7
Good Health
You cant expect your body to respond to your training unless you are in good health and free
of injuryBalanceBalance
WearWear RepairRepair
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Good Health
Begins with
•A robust immune system
•Absence of minor ailments – U.R.T.I, runny nose, sniffles
•Absence of minor injuries – joint aches, tight muscles, tendon issues
The basis for each of these is related to…
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Rule #8
Nutrition
For every action there is an equal and opposite
action.
Exercise requires fuel: good nutrition replaces
what you have used
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NutritionKeep it simpleGeneralWholesomeness – Variety – Moderation (90% rule)Eat for performance - Perform better, Feel better, Look betterFruit & Veg - Minimum 5 per day Adequate Fats, Carbs & ProteinsVitamins & Minerals – supplement if necessaryHydrationIn trainingTry to return to balance of nutrition within 1hourE.g. 3 hour bike requires 600cal/hr = 1800.You can digest up to 360 cals/hour (+/-1.5 bars) = 1080 calsYou still have a deficit of 720 cals to make up in 60 minsDon’t forget your hydration when trainingFor additional nutrition information I recommendwww.precisionnutrition.com
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Nutrition
And while we discuss nutrition..Weight loss & training
Difficult balancing actStart now and aim to get within 1-2kg of race weight by springAim to lose 1-2kg per month (1kg = 7700 cals which is 275 per day over 4 weeks) You should be able to achieve this without compromising recovery.Trying to lose weight during your heaviest training means that you may hinder recovery and that is not ideal
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Rule #9
Recovery
Without good recovery your training will be less
effective and you will increase your risk of injury and/or illness
BalanceBalanceWearWear RepairRepair
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Recovery
Good recovery comes from
Understanding the benefit of rest and active recovery
Planned easy days & recovery weeks
Not feeling guilty about taking a day off
Good nutrition
Using alternative interventions such as massage etc
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Rule #10
Consistency
Better to have 10 hours per week for the entire winter than 20 hours per week for a
few weeks and then get injured or ill
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Consistency
This is THE KEY TO A SUCCESSFUL WINTER PROGRAMME
Ensure this through…
1. Realistic training volume
2. Being flexible with your training
3. Monitoring your health status on daily basis
4. Repeatable weekly training structure
5. Good time management
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Summary
Success is not just a matter of doing the training
Genetics is used as an excuse for lack of success…its less than 20%
Smart training isn’t just about using gadgets & training in the right zones
It’s about being smart … all of the time
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If you want more help with everything I covered here…
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“Done For you”
Programmes
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Winter Base Training Programme
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To reserve your programme, email me NOW at the following
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Thank you for listening
See you at the next webinar in 3 weeks time