Introduction
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Strength, force and power
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Getting the Physical Training Balance Right
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Getting the balance between sports right
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Training cycles and phases
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Fail to plan and you plan to fail�?
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Swim Where are we now?
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Swim session 2.
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Swim session 3
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Swim session 4
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Bike
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Where are we now?
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Why turbo train over the winter?
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Bike session 1 - (Turbo session)
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Bike session 2
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Bike session 3
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Bike session 4
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Run
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Where we you now?
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Run session 1
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Run session 2
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Run session 3
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Run session 4
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Recovery
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Keeping muscles relaxed
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Impact of tight short muscles on performance
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More Good News
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Nutrition
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Now work out how much you should be consuming.
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What happens if I don’t eat the right amount?
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Introduction Strength, force and power Or - why do we train differently for different sport? Because they’re different, of course! It’s not actually a stupid question since, unless we understand the reasons for the different approaches to training we cannot plan our training properly. Our ability to perform well in any sport is dependent on having the right balance of: • Power • Endurance • Skill
• Force • Speed • Muscular Endurance
We can add many other attributes, such as mental attitude and agility, to this list but our main physical training revolves around these six. Obviously, different sports demand more of one than of others, a weight lifter needs to be able to produce a lot of force but doesn’t need great endurance while a marathon runner requires endurance but not a great deal of force. And training for one will adversely affect the other.
Strength is not on the list You may have noticed this! You may also have noticed that both power and force are listed separately. It is not unusual for people to regard all three terms as interchangeable but they are not and understanding the difference is important to how we train. First we will get rid of one of them – Strength. The other two have precise meanings in Physics and have measures that can be applied to them. Strength, however, has no clear definition; two different types of steel might be described as strong but one might bend under load but not break until bent a long way while another might be highly resistant to bending but break under load.
So what about force and power; the same or different? Force is defined precisely as Mass x Acceleration and is measured in Newtons (SI Units) while power is a measure of Work over Time measured in Watts. This means that a weightlifter generates a huge amount of force over a very short time so his/her power output is comparatively small. Somebody running 10km on the track will exert force at a lower level but they will be exerting it for far longer so there will be a greater requirement for power. 1
What does this mean for Triathlon Training? It is the unique nature of Triathlon that makes it such a challenge. While we don’t need to exert the same force as a weight lifter, racing a bike up a 10% hill or even running up one requires much more force than a 10km track runner. It is also true that developing power and force happen together; as soon as you start exerting force for even a short period you are developing power but getting the balance amount of force and the duration requires subtle adjustments to training. A weight lifter will build his competitive capability by lifting heavier and heavier weights – most of his training will be done near the upper limit of his capability and it will be done for a relatively short period. If we want to develop the force we need for hill climbing, we must climb steep hills, lots of them but for comparatively short periods. To develop our ability to exert force for long periods – for climbing more gentle inclines - we must do it for long periods but not at maximum force – the muscles simply become too tired to sustain it. So in the early phases of training we focus on a subtle mix of building force and power. The good thing about this is that we are also building our overall endurance. Which is why the training sessions are laid out as they are!
Getting the Physical Training Balance Right The chart below outlines how the proportion of training time should be varied as the year progresses.
Training phases and proportions 100% 90% 80% 70% 60% 50% 40% 30% 20% 10% 0% Nov Endurance
Dec
Jan
Power
Feb
March
April
Muscular endurance
May
Speed
June Transitions
July
Aug
Brick training
Sept
Oct
Recovery
It’s based on being in peak physical condition for the months between June and August. There are four main phases. 2
Off season. Nov – Feb. This phase is primarily when endurance and power should be developed. November represents a slightly larger proportion of recovery should you need more recovery than October offered.
Pre-season. March – May. Endurance and power volume is slightly reduced to make time for Triathlon specific elements such as speed, muscular endurance, brick training and transition practise.
Race season. June – Sept. This phase is what the previous 8 months has been building up to. More emphasis gets placed on speed work and brick training whilst maintaining all other elements.
Recovery Oct – mid Nov. The race schedule has all but stopped so it’s time to allow our bodies to recover and repair. Active (but very low intensity) recovery is the quickest way to recover hence a small proportion of training being represented.
Getting the balance between sports right Given reasonably balanced abilities across all three disciplines we can expect that the swim will take about 12.5% of the total race time, the ride about 50% and the run 37.5%.
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Assuming you are equally proficient across the disciplines it makes sense to devote the same proportions of time in our training as in racing. If however, you have a particularly weak discipline you should consider spending more time on it. But, bear in mind that a 10% improvement in your swim time will save far less than a 10% improvement in your cycle. Which means that changing the focus makes sense if there is a significant difference between the disciplines. So, if you are in the 5th percentile on the bike and run and the 6th on the swim it would not make sense to radically increase the time spent swimming training. However, if you are in the 3rd percentile on the bike and run and the 9th on the swim it will pay dividends. You should also bear in mind that if the bike is your weakest discipline it will make sense to work harder on it even if it the difference in your performance is fairly small. In other words – it’s a matter of personal judgement and common sense.
A Practical Example Let’s use ‘Tim’ as a case study. Tim has decided to move from Sprint Distance to Standard Distance because he now reckons he has a about 8 hours available each weak for training.
4 3.5 3 2.5 2 Hours per session
1.5 1 0.5
0 Mon (swim)
Wed (Run)
Fri
Sun (Run)
He has an even ability level across all 3 disciplines. The graph plots Tim’s training week of 8 hours. 4
The swim, bike and run proportions are very close to the guidelines. • • • • •
1 hour total swim 3 hours running 4 hours cycling --------8 hours
= 12.5% = 37.5% = 50% ----------= 100%
Training cycles and phases We have now got a reasonable idea of what a standard week will look like but if we are to get the most out of our training we should be gradually increasing intensity and duration in a series of cycles followed by a recovery period. • • • •
Microcycle = 7 days Mesocycle = 4 week A ‘Phase’ = between 4-16 weeks Macrocycle = 12 months
An example of a Mesocycle
12 10 8
6
Hrs per week
4 2 0 Week 1
Week 2
Week 3
Week 4
This ‘Mesocycle’ illustrates a gradual increase in training volume (in hours) ranging from 6 – 11 hours per week. It averages 8 hours of training per week over the 4 week cycle. 5
Such a structure will help monitor our training program leaving us with a clear picture of the week ahead. The progressive approach controls sudden ‘spikes’ in training volume that our bodies often struggle to accommodate and allows recovery without the guilt!
Overview of an 8 week ‘phase’ consisting of 2 x ‘Micro’ cycles. 12 10 8 6 4 2 0
Micro 1 Micro 2 Micro 3 Micro 4 Micro 5 Micro 6 Micro 7 Micro 8
Fail to plan and you plan to fail”? Our training needs a framework so we can have balance in order for us to maximise our chances of achieving our aims. In each of the training sessions we provide you will see that there is a section headed “Adaptations”. The purpose of this is three-fold: 1. To help you adapt the sessions to your current fitness levels 2. To help you adapt them for the Triathlon distance* you are aiming for 3. To adapt them to the periodiasation plan Adapting to current fitness levels If the distance suggested are too great to do within the time available then reduce them but still do the same number of sets. For example, if the session included: Sets of:
• 50m (or 100m) left arm only / 50m (or 100m) right arm only; • 200-300m medium intensity (both arms); • 200-300m alternating 3 single arm pulls left / right throughout; • 200-300m medium intensity swim. You could adapt it to be: 6
Sets of:
• 25m left arm only / right arm only; • 150m medium intensity (both arms); • 150m alternating 3 single arm pulls left / right throughout; • 150m medium intensity swim. Adapting for Distance The major adaptation here is or those stepping up to the longer distances: simply you have to cover greater distances and go for longer periods of time. To have a structure would be planning to succeed. So how do we go about this? We need a program that’s structured enough to keep us on track but flexible enough to provide scope to ‘roll with the punches’ that life inevitably throws our way. If we’re too rigid in our approach to training we’re in for disappointment which promotes negativity and upsets our balance. What would we do if we couldn’t swim because of pool closure? Panic because the routine has been broken or find another pool? How will we cope because our trainers have been half eaten by the dog? Selfcombust or swap it for a bike session? Or on the other hand, too much flexibility could result in a lazy approach to training, a backlog of incomplete sessions resulting in pressure or a loss of focus leading to demotivation. Establishing a balanced training structure lasting 12 months (that runs in conjunction with the ‘phasing’ and ‘training diary’ areas we’ve covered) will help us: • • • • •
Peak for races at the right time Enable our bodies to recover sufficiently Remain focussed and motivated Accurately monitor our training volumes to avoid burn-out Helps maintain even energy levels.
Of course there are many factors that will throw our structure out of synch such as: • • • • • • 7
injury, illness, money, equipment failures, personal circumstances our working lives
Have I established next seasons race distances yet?
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Swim Where are we now? This month we’ll be primarily addressing our technical imperfections in the pool. We’ll also be gradually building levels of endurance and developing power by applying various methods of force. These elements are best developed in unison as they complement each other. The idea is to establish good technique and subsequently to maintain this quality movement for increasing durations. Swimming is such a technical sport. Breaking down small sections of the stroke (drills) and practising them over and over again will result in a balanced and highly efficient way of cutting through the water. This month will include: • • • •
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Practising a variety of useful drills with and without using swim aids Becoming equally proficient at breathing both sides Using recoveries to recharge our batteries Generating power by using methods of overloading (such as single arm swimming and swimming with paddles)
Swim session 1 Purpose of this session This session develops body roll, feel for the water, timing and ‘recovering’ arm technique.
Kit checklist Fins
Paddles
Pull Buoy
Watch
Ankle ties
Wetsuit
What’s in this session With hand paddles. Sets of:
• 50m (or 100m) left arm only / 50m (or 100m) right arm only; • 200-300m medium intensity (both arms); • 200-300m alternating 3 single arm pulls left / right throughout; • 200-300m medium intensity swim. As above using full hand (normal swim) As above using loosely clenched fists.
Coaching points • During single arm work, either hold non-working arm above head or by side of body • Breathe towards the ‘drilling’ arm • Perform at low intensity and keeping stroke length long • Roll body • High elbow on ‘recovering’ arm.
Adaptations • • • •
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Increase or decrease distances You could use different swim aids such as a pull buoy Use fins if you find your legs are dragging Try alternating single arm pulls every 2 strokes.
Impact on your training • A better ‘feel’ for the water will result in higher levels of efficiency meaning you can swim longer using the same energy expenditure. • You’ll have the strength ability to pull evenly under the water reducing the probability of shoulder injuries.
Effect on your racing • Increased ability to breathe both sides and gauge where your fellow competitors are. • A technically correct and strong underwater pull will propel you to a fast swim split.
What’s up next More technical swimming drills to help glide your way through the water.
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Swim session 2. Purpose of this session We need to possess the ability to breathe to the left and right, to be aware of our surroundings and to have an even stroke.
Kit checklist Fins
Paddles
Pull Buoy
Watch
Ankle ties
Wetsuit
What’s in this session 8 x 200m • No swim aids: o Breathe to right throughout o Breathe to left throughout o Breathe bi-laterally throughout o Breathe every 5th stroke throughout • With pull buoy: o Breathe to right throughout o Breathe to left throughout o Breathe bi-laterally throughout o Breathe every 5th stroke throughout
Coaching points • Focus on high elbow and keeping hand close to body during recovering arm phase. • During side on position (during inhalation phase) aim to rest side of face of surface of water. • Don’t hold breath. • Control the timing of those exhalations. The less frequency you breathe, the longer the exhalation.
Adaptations • Experiment by using fins, hand paddles, mitts. • Increase or decrease distances according to swim ability. • Try breathing every 7th stroke!
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Impact on your training A relaxed and rhythmic breathing pattern will leave you with more oxygen at your disposal enabling you to stay calm, in control and swim for longer with more confidence.
Effect on your racing Having breathing versatility will mean you can breathe away from that incoming wave regardless of it’s angle and produce a quick swim time courtesy of your improved oxygen management capability.
What’s up next More technical drills.
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Swim session 3 Purpose of this session • To keep stroke length long • To practise body roll and balance.
Kit checklist Fins
Paddles
Pull Buoy
Watch
Ankle ties
Wetsuit
What’s in this session • Main set 1 o ‘Catch up’ drill with fins o 50m left arm only/ 50m right arm only o 75m left arm only / 75m right arm only o 200m swim bi-lateral breathing. • Main set 2 o As above but with no fins • Repeat Main sets 1 and 2 again.
Coaching points • Leg kick: o Must remain continuous. o Pointed toes, narrow, flexed ankles, from hip, clenched bum. • Catch up drill: o High elbow on recovering arm, straight non-working arm, keep legs kicking, breathe every stroke.
Adaptations Why not try to extend the distances swum per single arm beyond the 75m! Try using a pull buoy to off-set balance and further engage core muscles.
Impact on your training Your stroke will be more balanced providing a more stable base from which to experiment with different drills.
Effect on your racing Your increased balance in the water will make it possible to execute a powerful underwater pull and leave the competition in your wake. 14
What’s up next Further work on developing a smooth and efficient technique.
Have I established next year’s top 3 aims yet?
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Swim session 4 Purpose of this session To focus on holding good technique for increasing distances.
Kit checklist Fins
Paddles
Pull Buoy
Watch
Ankle ties
Wetsuit
What’s in this session Focus on:
• • • • • • •
100m 200m 300m 400m 300m 200m 100m
loosely splayed fingers Smooth bilateral breathing Continuous leg kick Alternating 3 single arm strokes left / right Head as still as possible Long stroke length Splayed fingers
Coaching points • Splayed fingers: Visualise water slipping between fingers. • Bi-lateral breathing: Return shoulders to face bottom of pool after every stroke. • Leg kick: Keep narrow, shallow, pointed toes and kick from hips. • Breathe every stroke during single arm work. • Head still: Imagine you have something placed on your head when facing down. Minimise head movement when turning to breathe. • Long stroke length: Try to count strokes per length by reducing strokes needed to reach other end of pool.
Adaptations • • • •
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Extend the overall distance by peaking at 500m instead of 400m Increase and then decrease distances by 50m as opposed to 100m. Use fins for the leg kick work if necessary. Single arm per length as opposed to 3 strokes per arm to overload arms.
Impact on your training Technique is essential for swimming, perhaps more than any other sport owing to its technicality. A good technique is the foundation for speed and injury prevention.
Effect on your racing Being able to ‘feel’ the water by performing technique drills will propel you further and faster per stroke thus reducing the amount of strokes needed and your overall swim split.
What’s up next Drills to increase power output and endurance development.
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Bike Where are we now? November represents the first of two endurance building phases. It’s especially important to maintain a structured approach when building endurance to avoid risking injury and fatigue or leaving ourselves vulnerable to illness. It’s only November so we have plenty of time to build endurance to the required levels. We’ll also be developing power and pedalling efficiency. Having the ability to apply decent levels of force will result in a high power output. Applied with efficiency and control and you’ll have had a superb cycling month from which to build on. This month will include: • • • •
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Smooth pedalling action on a turbo trainer Developing power by using gear ratios larger than we would normally Using spin to accelerate our rate of recovery Increasing our overall distances
Why turbo train over the winter? The obvious reason is weather, but there are significant training benefits as well.
Weather restrictions British winters can produce conditions that are far from being ideal for cycling. This can really throw our training schedule into disarray if too many sessions are cancelled due to conditions being unsafe. Restricted visibility, icy roads, cold rain and snow isn’t most people’s idea of safe, productive or fun cycling conditions. The effects of cold on the body such as tightening muscles, upper body rigidity and restricted breathing could all have a detrimental impact on our technique and handling skills thus increasing the probability of injury or accident.
Technical gains Road cycling demands a high level of concentration. Our minds need to be split between focussing on performance and other traffic. We don’t have to worry abou; “Which car will pull out from where?”, “Will that light stay green?”, “Will he or won’t he step out in front of me?” ‘Turbo’ training allows us to cycle free from such distraction and dedicate 100% of our focus on the job in hand - we would need high levels of focus whilst: • developing a smooth pedal action by performing single leg work • monitoring our power output feedback during an ‘power development’ session • practising keeping our upper bodies still and in a relaxed position.
Practicality Having our bikes and turbos set up and ready to go saves precious time. This can often be the difference between doing the session or not - No lights to fit, no helmet to find, no worries if jacket is still wet from the day before! It’s also a great way to chalk off a session despite needing to be at home. Maybe you need to be in to accept a delivery, take a call or because the kids are still too young to be left on their own.
Cool down after another training session A great way to cool down after a session (especially a run) is to jump on the turbo and turn the legs over gently. This form of (active) recovery will not only reduce the heart rate in a controlled manner but accelerate the rate in which you recover.
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Bike session 1 - (Turbo session) Purpose of this session To develop an efficient pedalling action.
Kit checklist Turbo trainer Helmet / riser block
Road or mountain bike
Cadence & Clipless time feedback pedals
What’s in this session • Main set 1 – single leg work. o 3 sets of: o 30 secs left leg only o 30 secs right leg only o 60 secs both legs. 1 min recovery • Main set 2 - (easy gears, using both legs) 1 Minute 80 rpm 85 rpm 90 rpm 95 rpm 100 rpm 2 mins recovery
30 Secs 70 rpm 80 rpm 80 rpm 75 rpm 90 rpm
• Main set 3 o In 50/ 14, using both legs: o 1 min applying 80% pressure through left leg o 1 min applying 80% pressure through right leg o 1 min both even. o 2 mins recovery • Main set 4 – single leg work. o 3 sets of: o 60 secs left leg only o 60 secs right leg only o 2 mins both legs 20
Fluids
2 mins recovery Main Set 5- (easy gears, using both legs) 1 Minute 80 rpm 85 rpm 90 rpm 95 rpm 100 rpm 2 mins recovery
30 Secs 70 rpm 80 rpm 80 rpm 75 rpm 90 rpm
• Main set 6 • In 50/15: • 1 min 80% pressure left • 1 min 80% pressure right • 1 min both even.
Coaching points • Focus on nice smooth pedal action aiming to avoid any week spots during the rotation (especially around 12 o’clock position. • Put no working leg on back on turbo during single leg work • During single leg work, maintain a gear that’s relatively easy to turn. • Use easy gearing for sets 2 and 5.
Adaptations • If you don’t ride with cycling shoes and pedals, skip the single leg work and just do sets 2, 3, 5 and 6. • Take recovery durations between sets to suit your level of ability. • Start and finish at higher or lower spin rates during sets 2 and 5 to suit. • Increase or decrease durations of single leg work.
Impact on your training You’re improved pedal action will result in better bike handling, even power output on both legs and an increased level of efficiency.
Effect on your racing None of your priceless energy will be wasted so all that force you put through the cranks will get converted to pure speed leaving the competition in your wake.
What’s up next Power development.
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Bike session 2 Purpose of this session To develop power by ‘over-gearing’ and using spin as a recovery tool.
Kit checklist Turbo Helmet trainer / riser block
Road or mountain bike
Cadence & time feedback
Clipless pedals
Fluids
What’s in this session 90 minute ride. Perform 6 sets of the following: • 10 mins ‘over-gearing’ (in 50/14) followed by: • 5 mins spin recovery (80-100rpm).
Coaching points • Change gears accordingly if hilly • Use easy gears for spin recovery elements • Maintain smooth pedal action throughout
Adaptations • Amend gear selection to suit ability • Increase or decrease durations depending of race distance • Amend the power & spin proportions according to fitness levels.
Impact on your training By using a higher gear than you would use in normal circumstances you will develop the ability to generate more force because it demands more from the fast twitch muscle fibres. By sustain the effort for 10 minutes at a time you will be developing the ability to deliver that force for longer periods – in other words – a higher power output. Developing power is a great platform from which to build endurance and reduce the likely hood of injury.
Effect on your racing Increasing power take your bike split times to a new level as you’ll be riding faster for the same level of energy expenditure. You’re powers of recovery will be that much better allowing you to find your run form that much sooner.
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What’s up next Next up, we’ll work on improving our power output, endurance and cardio vascular systems, all in one ride!
Try using wider winter tyres (700c x 28) for additional grip.
Try using wider winter tyres (700c x 28) for additional grip!
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Bike session 3 Purpose of this session In this session we’ll be developing endurance and power and using spin as a recovery tool.
Kit checklist Turbo trainer Helmet / riser block
Road or mountain bike
Cadence & Clipless time feedback pedals
Fluids
What’s in this session Perform sets of the following by mixing power with spin work as follows: Alternate: • 10 mins power work - (Gears between 50/13 – 50/15) And: • 10 mins cadence work - (90-110 rpm)
Coaching points • Assume the 50/11 gear is the hardest gear on your bike • Perform as many sets as your chosen race distance requires • Focus on applying a strong pedal action (especially between 2pm and 5pm positions) • Out of saddle if needs must but aim to stay seated throughout. • Use whatever gear necessary to hit the target cadences during the spin sections.
Adaptations • Amend proportions of power / cadence should you need one system developing more than the other • Increase or decrease proportions • Create a cadence range of your choice as long as it’s sustainable. • Can easily be done on an indoor bike or turbo trainer.
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Impact on your training You’ll have developed three hugely beneficial and very contrasting systems; • Cardio vascular system (courtesy of the higher than average cadence work) • Power (as a result of the over-gearing) • Endurance because of the amount of time you’ll have been in the saddle. In other words, you’ll have enough puff to cope with high leg speed, plenty of power to attack hills and sufficient endurance to enjoy extended rides.
Effect on your racing The gained versatility will enable you to do yourself proud during any bike course come race day. You’ll recover tired muscles quickly by using your spin capabilities as your secret weapon.
What’s up next It’s time to get our legs fit for the long haul and bums used to the saddle!!
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Bike session 4 Purpose of this session To build endurance by developing slow twitch muscle fibres To get our backsides used to being in the saddle for long durations To use spin as a recovery aid and increase upper end but sustainable cadence.
Kit checklist Turbo trainer Helmet / riser block
Road or mountain bike
Cadence & Clipless time feedback pedals
Fluids
What’s in this session Format: • Ride @ high cadence (95+rpm) for 5-10 mins in every 30 mins • Ride @ 70-90 rpm for the remainder. (See ‘adaptations’ for duration of ride)
Coaching points • Aim to keep control of bike during ‘spin’ phases by good gear selection • Aim to complete the distances as opposed to viewing the session as a speed test • Take plenty food and drink, phone, tyre change tools and Allen-keys. • Avoid any huge ‘spikes’ in energy expenditure by keeping heart rate even. • Always wear a helmet! LOG YOUR FOOD AND DRINK INTAKE AND HOW YOU FELT AT WHAT STAGES OF THE RIDE. ESSENTIAL KNOWLEDGE FOR FUTURE RIDES.
Adaptations Choose one of the following depending on your target race distance/s: • • • • •
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Super Sprint & novice – 1.5 hour ride Sprint – 2 hour ride Standard – 2.5 hour ride Half Iron – 3.5 hour ride Full Iron – 4.5 hour ride
Impact on your training Endurance burns calories. This will help with either maintaining weight or weight loss resulting in a leaner, meaner stronger you! You’ll have a good idea as to your fuelling requirements in future You’ll have created a great platform from which power can be blended into long rides.
Effect on your racing Psychologically, knowing we have completed the race distances in training will be a huge boost. You’ll know exactly what to expect and how your body will respond on race day.
What’s up next Power and endurance meet!
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Run Where we you now? This month’s run overview works off a similar principle to November’s bike training in that the sessions are designed to form a stepping stone to building endurance and power after a period of recovery. Autumn is a stunning time of year to run. Not too hot or too cold, just pure enjoyment. It’s time to hit the hills, edge our distances out and get strong in preparation for the overload. This month will include: • • • •
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Generating power by using gradients and hand weights Running off road to increase balance and develop ankle strength Learning to control pace by running at different intensities Developing endurance by running at specific distances according to your chosen ‘A’ race.
Retain body heat for longer by warming up indoors before running!
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Run session 1 Purpose of this session We’ll be gaining run specific strength by using inclines as the resisting force.
Kit checklist Watch
Warm clothes
Fluids
Hand weights Garmin / GPS watch
What’s in this session Format: Jog on flat / hill repeats. • 90 min run including hill repeats as follows: o 20 mins jog gradually building heart rate to 80% MHR (max heart rate) o 10 mins hill repeats o 20 min jog o 10 mins hill repeats o 30 mins light jog.
Coaching points Thorough warm up and stretch before starting. (Especially calf muscles) • • • • • • • •
Hill repeats: Up and down same hill (2-4 mins per climb) When at top, turn round straight away to begin descent and vice versa Use the descents to gain maximum recovery Use arms, short stride length and high cadence to power up climbs Flat sections: Aim to run the 2nd 20 min jog at the same intensity as one of the hill climbs. Use 30 min jog as recovery reducing in intensity.
Adaptations • Chose degree of gradient to suit fitness levels • Perform the hill repeats per repetition as opposed to by time • Mix and match by part walking / running the climbs and descents.
Impact on your training • Increased power reduces probability of injury and builds lung capacity • Achilles and calves will have greater elasticity and strength from being ‘loaded’ at different angles
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• A platform of power will create a base from which to build endurance over the winter months.
Effect on your racing No need to shy away from racing hilly courses as you’ll blast up hills, fly the descents and leave everyone behind who didn’t train hills!
What’s up next More work on ‘overloading’ techniques to develop power and endurance.
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Run session 2 Purpose of this session This ‘fartlek’ session will gain power by loading upper body and by using gradients as the resisting elements.
Kit checklist Watch
Warm clothes
Fluids
Hand weights Garmin / GPS watch
What’s in this session • Run on hilly, off road terrain carrying 0.5kg – 1kg hand weights for between 30 mins – 90 mins.
Coaching points • Attack the inclines / recover the descents • Use short stride length and high cadence (170-190 impacts per minute) when running uphill. • Constantly vary pace on the flat sections • Really use the upper body by working the arms / hand weights • Keep control of foot placement on descents • Use fast feet and ‘soft’ knees during descents.
Adaptations • • • •
Can be done on quiet on roads Walk recoveries if necessary Can be done on an inclining treadmill Good fun to do as a small group of similar abilities.
Impact on your training Your sustainable power levels will go through the roof allowing you to explore many exciting hilly routes with confidence. Successful running on hills demands more than raw power. Good technique makes a considerable difference to performance. A short fast stride on the ascent saves huge amounts of energy as does using the arms effectively. Good control on the descent, keeping a fast cadence and “soft” knees reduces impact on the heel protecting both it and knees. 32
Effect on your racing Regardless of the terrain, you’ll have gained the necessary power and recovery capability to attack hills where others will fear them, putting chunks of time into your fellow competitors.
What’s up next Next up, we’ll be going long.
3 layers for winter running and riding: • base layer • warm layer • waterproof layer.
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Run session 3 Purpose of this session We’ll start to building a solid endurance base proportionate to your chosen race distance.
Kit checklist Watch
Warm clothes
Fluids
Hand weights Garmin / GPS watch
What’s in this session • For races up to and including ‘Standard’ distance: o Run between 100-150% of race distance. o Include 1 minute efforts of 70% maximum perceived exertion for every 10 mins run. • For 70.3 and full Ironman distance: o Run between 50-65% of race distance. o Include 4 minute efforts of 70% maximum perceived exertion for every 30 mins run.
Coaching points • The increased efforts are solely there to prevent ‘low speed stagnation’ and not designed as speed work. • Other than these higher intensity efforts, maintain an even pace / heart rate throughout. • Aim to finish having felt like you’ve run ‘within yourself’ and not completely overdone things. • Stretches, hydration, nutrition to conclude • Select a flat course where possible • Hyper-hydrate beforehand to stave off the on-set of dehydration • Employ a jog-walk-jog-walk principle if the legs are feeling the pinch but try not to stop completely.
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Adaptations If the distance seems a bit ambitious, reduce it but stick with the principle and proportions of performing short efforts at an increased intensity If you aim to race over multiple distances, select the longer distance run
Impact on your training Your slow twitch muscle fibres and skeletal system will strengthen as will your mental capacity to tolerate endurance. You’ll be aware of your body’s hydration and nutritional needs.
Effect on your racing The psychological benefits of knowing what your body is capable of are huge. You’ll be in no doubt if you can cover the required race distance.
What’s up next Power and endurance.
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Run session 4 Purpose of this session To build endurance whilst running at different speeds.
Kit checklist Watch
Warm clothes
Fluids
Hand weights Garmin / GPS watch
What’s in this session Perform one non-stop endurance run at 3 different alternating levels of intensity. • For races up to and including ‘Standard’ distance: o Run between 120-150% of overall race distance. o Alternate throughout: o 10 mins @ 20%, o 10 mins @ 40% o 10 mins @ 60% of perceived maximum. • For 70.3: o Run between 8 and 10 miles o Alternate throughout: o 20 mins @ 20% o 20 mins @ 40% o 20 mins @ 60% of perceived maximum. • Full Ironman distance: o Run between 12 and 16 miles o Alternate throughout: o 30 mins @ 20% o 30 mins @ 40% o 30 mins @ 60% of perceived maximum.
Coaching points 100% of your perceived maximum means giving your all consistently over the entire distance, i.e. 20% of your maximum effort is recovery and 60% is the most intense phase you’ll be running at • Technique stays the same regardless of intensity levels • Stay hydrated throughout • Best done on a flat route. 36
Adaptations • Adjust intensity percentages (eg 40, 50, 60%) • Decrease distances
Impact on your training • Hold form at various intensities • Improves pace perception and control • Promotes run recovery.
Effect on your racing You’ll recognise the signs of fatigue early enabling you to adjust your pace accordingly and produce an evenly paced run.
What’s up next Next time we’ll enter the 2nd phase of endurance and power building.
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Recovery Keeping muscles relaxed One of the problems with any vigorous exercise is that it tends to shorten and tighten the muscles. In training we are repeatedly contracting the muscles seldom putting them through their full range of motion not reaching their full extension or contraction. The consequence is that they adapt to this limited range and unless we take steps to lengthen them they will become “tight”. This is true during any of our training phases but at this time of year, when we are working on force, we are exercising in a way that increases the problem. Increasing the force our muscles can deliver involves two processes: hypertrophy, or the enlargement of cells, and neural adaptations that enhance nerve-muscle interaction – the ability to fire off many muscle fibres together. All training involves both processes, but this phase is more focused on hypertrophy which works by causing trauma to muscle cells which prompts cell-signalling messages to activate satellite cells to begin a cascade of events leading to muscle repair and growth.
There are three things of note in this process. The trauma is occurring in the muscles and the parts of the muscle that are being utilised rather than those involved in the full range of movement of the limb or body resulting in imbalanced development and shortening the muscles. The process can in some cases cause scar tissue to form binding muscle fibres together. And waste products from the activity build and are not cleared by the normal processes as a due to the tightness of the muscles, and these can calcify further exacerbating the tightness.
Impact of tight short muscles on performance There are two problems: • Impaired performance • Increased risk of injury
Performance In swimming, flexible shoulders and torso allow for the recovery hand to stay close to the body aiding body role and lengthening the stroke. Leg and ankle flexibility keeps the legs streamlined reducing drag increasing speed and saving energy. It is not uncommon to see those who excel on the bike leg swimming with feet at 90o to their legs. 38
On the bike, tight hamstrings restrain the leg during the downstroke reducing power and demanding more energy. It is fairly common for people to lower the height of the saddle to relieve the tension in the hamstring. This reduces force generation and makes the body less streamlined. On the run, over-tight quads and hip flexors reduce the recovery leg swing tending to shorten the gait, over tight calf muscles interfere with energy recovery and can increase the forces associated with heel strike. The tight quads and hip flexors can also contribute to a tight lower back particularly towards the end of a race.
Injury Overtight leg muscles are associated with Achilles, knee problems, sciatica and lower back problems and pain. Overtight calf muscles can over stress the Achilles tendon and tight quads in particular, but in conjunction with others, can pull the patella too tightly against the other bones at the knee and affect its natural movement. When the hamstrings, the adductors, the quadriceps, and the hip flexors are tight and short — the result can be to fix the pelvis in place rather than allowing freedom of movement. This can exert significant pressure on the lower back resulting in lower back pain. I mentioned sciatica but it is probably true to say that while the pain felt is often misdiagnosed as sciatica, which is caused by pressure on the sciatic nerve near the spine, the cause of the pain suffered by athletes is overtight muscles in the buttocks pinching and pulling on the sciatic nerve. The good news is that swimming does not appear to cause injury from over-tight muscles. This doesn’t mean that swimming does not, sometimes, result in injuries: “swimmers develop muscle imbalances where the adductors and internal rotators of the arm over develop (due to the nature of swimming). Unfortunately, this leaves a relative weakness of the external rotators and scapular stabilisers - simply because they don’t get used as much. Consequently, this muscle imbalance overuse and/or poor technique results in an anterior capsule laxity. These all culminate and allow the humeral head to move forward and up thereby, compromising the subacromial space (where the supraspinatus and biceps tendons run through) causing an irritation/impingement.” (Physio Works Australia) We will return to swimming problems in a future edition
More Good News Most of these problems can generally be avoided or cured very simply.
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The main aim is to keep the muscles long and relaxed and the limbs supple. There are three main ways available: • • • •
Stretching Rolling Sports Massage Stretching activities such as Yoga or Pilates
Stretching
Stretching is the easiest to do regularly, it costs nothing, doesn’t need a journey to visit the expert and takes very little time. Five to ten minutes stretching after every workout should be a normal way to end it. Not only does it aid flexibility, but it speeds recovery by relaxing muscles and increasing blood flow into them and draining lactose from them. Following sessions devoted to power development you should regard them as essential as this is when the minor traumas that are the essential part of muscle development are at their greatest. If you are chronically stiff because you have not been taking the precaution of regular stretching following training, then taking five to ten minutes to stretch before bed and again in the morning will make a significant difference. Stretching before bed leaves the muscles in a relaxed state as you sleep. Stretching first thing in the morning has additional benefits. If you have a pet dog or cat, you’ll have noticed that it invariably has a good stretch first thing – almost all animals do. During sleep the lubricant that allows the internal tissues to slide against one another thickens and becomes more like a glue. Moving the muscles against one another helps to return it to its normal liquid state and makes movement easy again. If you do not get this fluid moving again it continues to thicken and eventually harden. This is a particular problem if a serious injury prevents or causes you to stop moving a part of the body for a lengthy period – 3 or 4 days can be enough. Once it hardens you will be able to feel lumps of it deep within the tissue and have to resort to more aggressive approaches, such as rolling or serious sports massage which is likely to be fairly uncomfortable. For more guidance on stretching go to the website. In future editions we will cover rolling and sports massage as well as the benefits of activities such as Yoga and Pilates. Incidentally Yoga can be gentle relaxing but it can also be physically challenging, bring you out in a sweat and is particularly good for core strength!
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Nutrition Get it wrong and you can negate the effects of the hardest work-out! Our sport requires a greater focus on getting our feeding right than almost any other! Both training and racing burn significant quantities of calories and have deep impacts on our bodies. A sprint triathlon can burn 1500 calories or more, a two-anda-half-hour training ride will require somewhere in the region of 2500 calories and an IronMan will cost your system 15,000+. And it’s not just calories, training and racing requires higher quantities of protiens and specific fats than needed by other mere mortals. One of the problems we all face is that sports nutrition is not an exact science – it is complex – and nutrition in general is still not well understood, even by the scientists. To make it even more confusing, the media are great at seizing on new information, creating an exciting headline and then misreporting the real information. Even worse are government organisations and the NHS that give out conflicting information and some that is just plain wrong. And then there are the supplement manufacturers and pharmaceuticals! So, this Nutrition Section is designed to help you build up the knowledge to make informed decisions and provide you with the resources to build your own nutrition plan. QQTC… …quantity, quality, time and cost. Or to put it another way, what to eat, how much to eat, when to eat it and how to do it inexpensively.
Quantity We need them in the right quantity and in the right proportions. So first, the overall quantity in terms of calories? Ask the question on Google and it will serve you up information from a range of sources most of which broadly agree but I quote from the NHS website; What should my daily intake of calories be? Within a healthy, balanced diet, a man needs around 10,500kJ (2,500kcal) a day to maintain his weight. For a woman, that figure is around 8,400kJ (2,000kcal) a day. These values can vary depending on age, metabolism and levels of physical activity, among other things.
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Unfortunately, this is wrong! Somehow these two figures (2000 and 2500) have stuck in the popular mind and are trotted out - even by the “experts” as well as the media. Possibly, in a by-gone age when we tended to do more physical types of job, we didn’t all own cars and have remote controls for the television this was true. But not today. A 45-year-old man, 5 feet 10 inches tall and weighing 72 kilos (158lbs) with a sedentary job requires less than 2000 calories. Individuals’ requirements vary according to height, weight, age and activity level. The calculations are well understood and have been thoroughly checked by many good qualitative studies. You can check out your own requirements using the calculator on our website here. It will give you two important figures; Basal Metabolic Rate (BMR) and a recommended daily intake given the amount of exercise you do. The BMR is the quantity of calories you burn simply staying alive, keeping the organs and the brain functioning and doing no exercise of any sort, i.e. lying in bed. The next figure will depend on the estimate of the amount of activity you undertake. Below you will see how it varies for a man. For the purpose of this example I have assumed him to be 5’10” tall and weighing 73 Kg. Age 30 40 50 60
Activity Light, sport 1-3 times per week Sedentary Light, sport 1-3 times per week Sedentary
BMR 1743 1675 1608 1540
Requirement 2397 2011 2211 1849
Now work out how much you should be consuming. Because triathletes train harder and longer than most, and most of us have the technology available to calculate how many calories we burn during any training session, I suggest you base your calculations on either a sedentary or light exercise life style and add the calories burned during each training session. So, in my case I know that I need about 1850 calories per day in my sedentary work but add an hour session with Dave Savage and my daily requirement will hit about 2650. You may be pleased to discover that while the average requirement for most men today is closer to 2000 than 2500 yours is likely to be higher. If I go for a morning swim on a Sunday and follow it up with a 60Km ride in the afternoon I can burn an 42
additional 3200 calories giving me a total requirement for the day of over 5000 – getting on for10 BigMacs.
What happens if I don’t eat the right amount? If you eat too much it is very simple – you get fat. Any calories you don’t burn simply get stored as fat. If you eat too little, it’s not quite so simple. The body needs fuel simply to keep functioning, if you give it less than it is burning then it will take it from existing “fuel stores” of which fat is one. Which means you’ll lose weight. But it will also utilise protein (i.e. its own muscle fibres) to replace its usual fuel sources and since we are trying to build muscle this is not good. You must also take into account that the muscles naturally use a small amount of protein directly from the muscles during any exercise. Add to this the fact that the body knows that it has to have in the region of 1500 calories per day simply to function so, lacking fuel, it will simply cut back on your ability to exercise, your workouts will seem harder and you will do less. And to benefit from the exercise we need more protein and other fuel sources to repair and restore the muscles and lay down more muscle fibres.
Does this mean that trying to lose weight via exercise is a bad thing? Not entirely but it does mean we have to pay particular attention to the balance of carbs, protein and fat we eat and ensure we eat it at the right time. In future guides we will look more closely at what each food type does and how the body utilises and stores them, which will help you design your own nutrition programme. In the short term however, you probably want some basic guidance. Assuming your training session is no more than an hour you will not need any fuel top-up during the session. However, immediately post exercise you should be looking at restoring the depleted reserves reasonably quickly. If you take some Carbs within about 20 minutes of the training session it will lessen the body’s inclination to start consuming its own protein. Give it some protein as well and it can start the muscle repair programme immediately. In its simplest form you could eat a banana and drink a home-made protein shake – or even a boiled egg but you might find it easier to grab a protein bar like MaxiMuscle or SCI-MX.
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