training for triathlon - uw health · i picked my event, now what? ¾are you doing this...

TRAINING FOR TRIATHLON:

HOW TO PUT IT ALL TOGETHER

Karla Bock, B.S.USAT Level I Triathlon Coach

Where do I begin?

Besides learning to swim…..

to bike…..

and to run…..

know that….

Triathlon is for…

EVERYONE!

ObjectiveObjectiveDiscuss where to begin, training ideas and concepts, how to lay out a plan, as well as other considerations to take into account now as well as for the future.

Discuss where to begin, Discuss where to begin, training ideas and concepts, training ideas and concepts, how to lay out a plan, as how to lay out a plan, as well as other considerations well as other considerations to take into account now as to take into account now as well as for the future.well as for the future.

# 1 Question:# 1 Question:What is my goal??What is my goal??

Is this your first race? New distance?

What are your expectations?

Is what I’m looking to achieve, realistic in the time frame that I have?

Developing a planDeveloping a plan

Pick your “key” event:Pick your “key” event:When is race day? How much time do you have between now and then?

Work backwards from the date of the race.

Ask yourself:What is my current level of training?

How much time (day/week) do I realistically have to put towards preparation?

Do I have the facilities that I need available to me?

What do I need to work on most?

Are there other events I plan to do leading up to my “key” race?

o Plot those out as well – planning for prep and recovery

I Picked My Event, Now What?Are you doing this recreationally or competitively?

Start with at least 1 workout per discipline per week –depending on goal/raceBegin conservatively with total training hours – you can always add more (10% increase/week)

Be flexible – can switch workout days but try to stay within the training week

Quality Training vs. Quantity Training

Be truthful and realistic with yourself

PeriodizationPeriodizationPick your desired race date and work back from there

Estimate/Calculate % time dedicated to each discipline and work forward from there (great variability; sliding scale):

Swim: 10 - 20%Bike: 50 - 65%Run: 30 - 40%

Develop technique, base, strength, and strength endurance in that order

Remember the bricks!!

When in doubt, reduce volume (time/distance) and increase intensity –quality vs. quantity

Plan for recovery after the event as well

Pick your desired race date and work back from therePick your desired race date and work back from there

Estimate/Calculate % time dedicated to each discipline and work Estimate/Calculate % time dedicated to each discipline and work forward from there (great variability; sliding scale):forward from there (great variability; sliding scale):

Swim:Swim: 10 10 -- 20%20%Bike:Bike: 50 50 -- 65%65%Run:Run: 30 30 -- 40%40%

Develop technique, base, strength, and strength endurance in thaDevelop technique, base, strength, and strength endurance in that ordert order

Remember the bricks!!Remember the bricks!!

When in doubt, reduce volume (time/distance) and increase intensWhen in doubt, reduce volume (time/distance) and increase intensity ity ––quality vs. quantityquality vs. quantity

Plan for recovery after the event as wellPlan for recovery after the event as well

Consistency Is KeyConsistency Is KeyKnow which days you’re going to do your swim, bike, run, weight workouts

Life happens = can switch when needed.

Don’t play “catch-up” = if you miss a workout, you miss.

“Build” your plan = training and recoveryo Build by weeks: 3 build / 1 recoveryo Have a day off within each week – mentally & physicallyo Quality over Quantityo Figure out current hours & max hours you could handleo Increase volume each week by 10%.o Keep training time relevant to event you’re preparing for

Know which days youKnow which days you’’re going to do your swim, bike, run, weight re going to do your swim, bike, run, weight workoutsworkouts

Life happens = can switch when needed.Life happens = can switch when needed.

DonDon’’t play t play ““catchcatch--upup”” = if you miss a workout, you miss.= if you miss a workout, you miss.

““BuildBuild”” your plan = training your plan = training andand recoveryrecoveryoo Build by weeks: 3 build / 1 recoveryBuild by weeks: 3 build / 1 recoveryoo Have a day off within each week Have a day off within each week –– mentally & physicallymentally & physicallyoo Quality over QuantityQuality over Quantityoo Figure out current hours & max hours you could handleFigure out current hours & max hours you could handleoo Increase volume each week by 10%.Increase volume each week by 10%.oo Keep training time relevant to event youKeep training time relevant to event you’’re preparing forre preparing for

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1

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Cycle 1 Cycle 2 Cycle 3

Understand...You DO have to make the time to train

Be realistic – family, work, friends, other interests take time, too

Move forward by starting backward

Slow and steady wins the race

Be flexible; cut yourself some slack – life WILL get in the way

First do no harm – listento your body

Plan for recovery

Understand...Understand...You DO have to make the time to trainYou DO have to make the time to train

Be realistic Be realistic –– family, work, friends, other interests take family, work, friends, other interests take time, tootime, too

Move forward by starting backwardMove forward by starting backward

Slow and steady wins the raceSlow and steady wins the race

Be flexible; cut yourself Be flexible; cut yourself some slack some slack –– life WILL life WILL get in the wayget in the way

First do no harm First do no harm –– listenlistento your bodyto your body

Plan for recoveryPlan for recovery

Gauging IntensityGauging IntensityObjective - Target Heart Rate

Acquire Max HR in ALL three disciplinesAcquire Rest HRAvoid Max HR predictionsPeriodically recalculate

Subjective - Rated Perceived Exertion

Objective Objective -- Target Heart RateTarget Heart RateAcquire Max HR in ALL three disciplinesAcquire Max HR in ALL three disciplinesAcquire Rest HRAcquire Rest HRAvoid Max HR predictionsAvoid Max HR predictionsPeriodically recalculatePeriodically recalculate

Subjective Subjective -- Rated Perceived ExertionRated Perceived Exertion

PERCEIVED EXERTION SCALEPERCEIVED EXERTION SCALEPERCEIVED EXERTION SCALE

67 Very, Very Light89 Very Light1011 Fairly Light1213 Somewhat Hard

667 Very, Very Light7 Very, Very Light889 Very Light9 Very Light101011 Fairly Light11 Fairly Light121213 Somewhat Hard13 Somewhat Hard

1415 Hard1617 Very Hard1819 Very, Very Hard20

141415 Hard15 Hard161617 Very Hard17 Very Hard181819 Very, Very Hard19 Very, Very Hard2020

PERCEIVED EXERTION SCALELow Intensity – “Aerobic”

PERCEIVED EXERTION SCALEPERCEIVED EXERTION SCALELow Intensity Low Intensity –– “Aerobic”“Aerobic”





PERCEIVED EXERTION SCALEModerate Intensity – “Anaerobic

Threshold”

PERCEIVED EXERTION SCALEPERCEIVED EXERTION SCALEModerate Intensity Moderate Intensity –– “Anaerobic “Anaerobic

Threshold”Threshold”67 Very, Very Light89 Very Light1011 Fairly Light1213 Somewhat Hard




PERCEIVED EXERTION SCALEHigh Intensity – “Anaerobic”

PERCEIVED EXERTION SCALEPERCEIVED EXERTION SCALEHigh Intensity High Intensity –– “Anaerobic”“Anaerobic”





Group VS Solo TrainingGroup VS Solo TrainingPros:

camaraderiesomeone to push you in a workoutsafety in numbers

Cons:someone/group may push you harder than you need to go that workout; or you’re able to goit’s only you on race day – need to know what it’s like to be out there on your own

Cover All The Bases: Transitions & Nutrition

Cover All The Bases: Transitions & Nutrition

Review these components & have a plan.

Depends upon length of triathlon race.

Know needs for week before the race, day of race, and after the event.

Hydration is a key factor – water vs. electrolyte drink – or both.

Practice the products the event will have so you know if you can tolerate them.

Know the number of aid stations & what you plan on using at each if any.

PRACTICE! PRACTICE! PRACTICE!

Review these components & have a plan.Review these components & have a plan.

Depends upon length of triathlon race.Depends upon length of triathlon race.

Know needs for week before the race, day of race, and after Know needs for week before the race, day of race, and after the event.the event.

Hydration is a key factor Hydration is a key factor –– water vs. electrolyte drink water vs. electrolyte drink –– or or both.both.

Practice the products the event will have so you know if you Practice the products the event will have so you know if you can tolerate them.can tolerate them.

Know the number of aid stations & what you plan on using at Know the number of aid stations & what you plan on using at each if any.each if any.

PRACTICE! PRACTICE! PRACTICE!PRACTICE! PRACTICE! PRACTICE!

Other Things To Consider….How much do you want to spend?

Is this a one time thing? Something you want to keep doing long term?

How many other events do you want to do?

Recreational or Competitive?

Equipment considerations -bike; wetsuit; clip pedals/shoes;

race belt; running shoes/cinch laces

Other Things To Consider….Other Things To Consider….

How much do you want to spend? How much do you want to spend? Is this a one time thing? Something you want to Is this a one time thing? Something you want to keep keep

doing long term?doing long term?

How many other events do you want to do?How many other events do you want to do?

Recreational or Competitive?Recreational or Competitive?

Equipment considerations Equipment considerations --bike; wetsuit; clip pedals/shoes; bike; wetsuit; clip pedals/shoes;

race belt; running shoes/cinch lacesrace belt; running shoes/cinch laces

Swim• Suit• Goggles• Towels• Bucket• Wetsuit• Swim Cap• Sunscreen• Body Glide

SwimSwim•• SuitSuit•• GogglesGoggles•• TowelsTowels•• BucketBucket•• WetsuitWetsuit•• Swim CapSwim Cap•• SunscreenSunscreen•• Body GlideBody Glide

Equipment NeedsEquipment NeedsBike

• Helmet• Bike shoes• Socks• Bike/Tri shorts• Bike jersey/singlet• Cycling glasses• Water bottles• Spare tire/tubes• CO2 cartridges• Tool kit• Floor pump

BikeBike•• HelmetHelmet•• Bike shoesBike shoes•• SocksSocks•• Bike/Tri shortsBike/Tri shorts•• Bike jersey/singletBike jersey/singlet•• Cycling glassesCycling glasses•• Water bottlesWater bottles•• Spare tire/tubesSpare tire/tubes•• COCO22 cartridgescartridges•• Tool kitTool kit•• Floor pumpFloor pump

Run• Running shoes• Socks• Shorts• Singlet• Hat/visor• Sunglasses• Petroleum

Jelly• Race belt (or

safety pins)

RunRun•• Running shoesRunning shoes•• SocksSocks•• ShortsShorts•• SingletSinglet•• Hat/visorHat/visor•• SunglassesSunglasses•• Petroleum Petroleum

JellyJelly•• Race belt (or Race belt (or

safety pins)safety pins)

Other• Watch• Race number• Race information• ID/passport• Money/credit card• Food/fluids• Warmer/dry

clothes• Comfortable shoes

– flip flops• Clean-up towel/

wash cloth• Lodging/meals• Transportation

OtherOther•• WatchWatch•• Race numberRace number•• Race informationRace information•• ID/passportID/passport•• Money/credit cardMoney/credit card•• Food/fluidsFood/fluids•• Warmer/dry Warmer/dry

clothesclothes•• Comfortable shoes Comfortable shoes

–– flip flopsflip flops•• CleanClean--up towel/ up towel/

wash clothwash cloth•• Lodging/mealsLodging/meals•• TransportationTransportation

Surviving the swim…Surviving the swim…

Conquering the bike…Conquering the bike…

Enduring the run…Enduring the run…

Other hidden pain/costs…Other hidden pain/costs…

The right to say you completed a triathlon…

The right to say you completed a triathlon…

PRICELESS!!!PRICELESS!!!

Thank You…Thank You…

Jude SullivanJude Jude SullivanSullivan

Thank YOU!Thank YOU!

Karla Bock, B.S.USAT Level 1 Triathlon Coach

[email protected]

Karla Bock, B.S.Karla Bock, B.S.USAT Level 1 Triathlon CoachUSAT Level 1 Triathlon Coach

[email protected]@uwhealth.org

training for triathlon - uw health · i picked my event, now what? ¾are you doing this...

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