Training for TriathlonTraining for Triathlon

Louis Delahaije

The raceThe race

Swimming– You can loose the race, not win it!– Fast start (150m.) stable in between (150-

1300m.) fast end– Don‘t loose energy– Train efficiency and technique

The raceThe race

Cycling– You can loose the race not win it!

The raceThe race

Running– Disciplin where the decision is made– Fast start, moderate in the middle and fast

finish– Running after the bike and the consequences

for training

The RaceThe Race

In which intensity zone does the race take place and what are the consequences for training?

How fast should you be?How fast should you be?

Women– 18.00-18.30 min.

59-61 min.– 34.00-34.30 min.

Men– 17.00-17.30 min.– 53-55 min.– 30.15-30.30 min.

What do you need to be a good What do you need to be a good triathlete?triathlete?

Talent– Endurance– Allround technique

Motivation– Intrinsic

Disciplin– Training– Nutrition– Life style

Training– Structured built-up– Training rules

What can you train?What can you train?

Endurance– Aerobic– Anaerobic

Strength– Strength-endurance– Speed-strength

Speed– Acceleration– Maximal speed

What can you train?What can you train?

Coordination– Cycling technique– Swimming technique– Running technique

Flexibility– Only when hypertonic

How you can train it?How you can train it?

Endurance– Extensive endurance– Normal endurance– Tempo-endurance– Extensive interval– Normal interval

How you can train it?How you can train it? Strength

– Fitness Aerobic Anaerobic Core stability

– Bike When? How?

– Run Hill running

– Swim Paddles

How you can train it?How you can train it?

Speed in Triathlon– Acceleration

Sprints from standing

– Maximal speed Flying sprints

Triathlon training rulesTriathlon training rules

Order of training during the day 3:1:2:1 principle within the week 3:1 or 2:1 principle in the month Climbing, mixed or descending training cycles Quality training during the week Aerobic shower Transition training Importance of general training Training intensity for the 3 disciplines

PeriodisationPeriodisation

VP1– Endurance– Strenght

Fitness specific

– Speed– Races

PeriodisationPeriodisation

VP2– Endurance– Strength

Fitness Specific

– Speed– Races

PeriodisationPeriodisation

VP3/SRP– Endurance– Strength

Fitness Specific

– Speed– Races

vom bis KW TWSchwerpunkt WK, TL, KLD Swim Bike Run AT(h) Ges.(h)31.10.05 06.11.05 44 1 VP1 20 120 60 4 1907.11.05 13.11.05 45 2 VP1 22 120 70 4 2014.11.05 20.11.05 46 3 VP1 24 120 80 4 2121.11.05 27.11.05 47 4 VP1 22 120 75 4 2028.11.05 04.12.05 48 5 BW 12 60 65 3 1405.12.05 11.12.05 49 6 BW 12 60 65 2 1312.12.05 18.12.05 50 7 BW 12 60 65 2 1319.12.05 25.12.05 52 8 VP1 22 150 85 2 2026.12.05 01.01.06 53 9 VP1 Sylvesterlauf 24 150 90 4 2302.01.06 08.01.06 1 10 KO 18 150 60 4 1909.01.06 15.01.06 2 11 VP1/KA 3000 Halle SB 24 150 100 4 2416.01.06 22.01.06 3 12 VP1/KA 26 150 90 4 2423.01.06 29.01.06 4 13 KO/KA Gesundheitscheck 18 150 55 4 1930.01.06 05.02.06 5 14 VP1/KA Schwimmwoche 35 150 105 4 2806.02.06 12.02.06 6 15 KO TL Süd-Afrika 20 200 70 4 2213.02.06 19.02.06 7 16 VP2 TL Süd-Afrika 28 300 120 4 3220.02.06 26.02.06 8 17 SWV TL Süd-Afrika 28 280 120 4 3127.02.06 05.03.06 9 18 KO 18 150 60 4 1906.03.06 12.03.06 10 19 KO 18 100 55 2 1513.03.06 19.03.06 11 20 VP1 AUS 24 400 75 2 2920.03.06 26.03.06 12 21 VP2 AUS 24 400 75 2 2927.03.06 02.04.06 13 22 KO AUS 15 150 55 3 1703.04.06 09.04.06 14 23 SWV AUS 24 400 90 3 3110.04.06 16.04.06 15 24 KO AUS/Ishigaki 18 180 60 1 1717.04.06 23.04.06 16 25 VP1 AUS 24 200 80 3 2324.04.06 30.04.06 17 26 KO TL SB/KO 18 150 50 2 1601.05.06 07.05.06 18 27 VP1/KA TL SB 26 400 90 3 3108.05.06 14.05.06 19 28 VP1/KA GPF Jards/mer 26 300 85 2 2715.05.06 21.05.06 20 29 KO/KA KO/Gladbeck 18 200 60 3 2022.05.06 28.05.06 21 30 SWV/KA 26 320 85 3 2829.05.06 04.06.06 22 31 KO WC Madrid 16 180 55 2 1705.06.06 11.06.06 23 32 SWV 26 280 90 2 2612.06.06 18.06.06 24 33 SWV 24 260 80 2 2419.06.06 25.06.06 25 34 KO EM Autun (Fra) 16 140 50 0 1326.06.06 02.07.06 26 35 KO Font romeu 26.06-13.07 24 200 80 0 2003.07.06 09.07.06 27 36 VP1/KA Font romeu 26.06-13.07 26 400 85 4 3210.07.06 16.07.06 28 37 VP1/KA Font romeu DM 15.07 28 400 85 4 3317.07.06 23.07.06 29 38 KO 16 220 60 2 1924.07.06 30.07.06 30 39 KO WC Salford 18 180 55 0 1631.07.06 06.08.06 31 40 KO/VP2 Schwimmwoche 32 200 65 2 2307.08.06 13.08.06 32 41 KO/SWV Font Romeu 04.08-01.09 24 280 85 2 2514.08.06 20.08.06 33 42 SWV Font Romeu 04.08-01.09 28 320 110 2 3021.08.06 27.08.06 34 43 SWVTaper Font Romeu 04.08-01.09 26 240 85 2 2528.08.06 03.09.06 35 44 Taper WM Lausanne (Sui) 16 120 50 0 13