Crash Course in Triathlon Training for Beginners

Training for Each Sport

Nutrition Tips

"We must know, like farmers, we can't sow and reap the same day."— Anonymous

“Knowing is not enough, we must apply. Willing is not enough, we must do.”

-Goethe

Cycling drills teach efficiency and improve form

Swimming May be the Most Difficult to Master

Why Do We care About Nutrition & Hydration During Training & Racing?

Carbohydrates (glucose) are best consumed around training sessions

High Speed Spinning Drill

Single Leg Drill

Running Is Dependent on Technique and Fitness

After Exercise

During Exercise

Before Exercise

Cycling Is Dependent on Power, Endurance & Efficiency

"Refill the Tank"

"Don't run out of gas"

"Fill the tank"

Example 2

Example 1

Body moves through water in 3 dimensions

Coach feedback is necessary for critique and correction

Drills are a way to break down freestyle into its component pieces

Practice sighting to swim straighter

Become comfortable in open water

Example 1

Example 2

Bonk!

B

A

B

A

B

A

B

A

Note: ~120-300 kcal/hr depending on body size, duration, intensity

1. Provide fuel to muscles

2. Resist fatigue

3. Prevent overheating

4. Feel good

5. Maintain water and sodium levels

Timing: 15-30 minutes following then regularly thereafter

Sighting Drill

What is good running form?

• Relaxed
• Balanced
• Vertical alignment

Quick, easy fixes:

• Relax shoulders and face
• Look forward
• Run tall
• Minimize lateral movement
• Running drills

Pedaling economically:

• Push through at top
• “Scrape mud” from shoes at across the bottom - think “heels flat”

Improve economy with drills

See www.enduranceworks.net/resources for more drills

Warm Up Running Drills

Typical pedal force direction and magnitude

...and don't forget...

Vary Run Speed to Improve Speed and Efficiency

Finish Faster by Transitioning Faster

Proper Hydration Is Essential for Performance

Replace Electrolytes When You Hydrate, too

Transition time counts toward clock time.

Speeding up transitions:

• Simplify
• Order your gear
• Practice, practice, practice

Sweat loss and sodium loss are highly individual

Consider increasing sodium intake if:

• Salty sweater
• Experience cramping
• Notice swelling in hands and feet from exercise

Dehydration as much as 2% impacts performance negatively

Improve Form with Better Dynamic Stability

Be wary of short cuts!!!

Recommendation: Include BRICK workouts 1+/week

ACSM recommends ingesting 500-700 mg sodium for every 32 oz. of water during activity exceeding one hour

Target: Replace 90% of fluid lost during exercise

Measure body weight before and after exercise to determine weight loss

Example:

• Weight before exercise: 170 lbs
• Weight after exercise: 165 lbs
• Loss = 170 - 165 = 5 lbs

% Loss = 5 / 170 * 100% = 2.9%

Three Cues for Dynamic Stability

Training for a Triathlon

Always, always thank the race volunteers.

Just do your best.

Have fun!

"The body conforms and adapts to the intensities and directions it is habitually subjected to."

- Wolfe's Law

Think of Training Like a Funnel that Focuses on Race Day

Components to a Balanced Training Program

• Endurance
• Speed
• Strength
• Flexibility
• Recovery*

Commit to What You Can Reasonably Do

*Perhaps the most important!

Typical Roles

Reasonable Is?

• Parent
• Spouse
• Friend
• Co-Worker, Boss
• Pet Owner

Perceived Effort Is Always Available for Intensity

• What are your priorities?
• Write them down...in order.
• Set expectations with family, friends and work.
• Line up a support base

Three Variables to a Workout - FIT

"Tangible results in training are important,…but they are not as valuable indicator as perceived effort.”

- Chrissie Wellington, 4x Ironman World Champion

Frequency - how often?

Intensity - how hard?

Time - how long?

Introduction

Key: Gradual increases over time

Don't Forget About Recovery...

“I would go as far as to describe recovery as the fourth discipline of a triathlete.” - Chrissie Wellington

Set a Weekly Plan That Aligns to Your Goals, Schedule and Convenience

Example weekly schedule:

Recovery includes:

• Sleep
• Days off
• Easy, easy workouts
• Relaxation
• Massage, yoga, foam roller, etc.
• Having fun

Key Points:

• Try for 2-3 workouts in each sport per week
• Completing 70-80% of planned weekly workouts is usually good enough.

"It's all about the journey, not the outcome.”

- Carl Lewis, 10x Olympic Medalist

Agenda

Success!!!

• Equipment for Triathlon
• Training for Triathlon
• Training Tips for Each Event
• Training Nutritional Guidelines

Equipment

"No matter how slow you go, you're still lapping everybody on the couch." - Unknown

Nice to Have Equipment

• Wetsuit*
• Triathlon bike
• Aero wheels
• Clipless pedals
• Aero bars
• Aero helmet
• Heart rate monitor
• Bike speed, cadence, power
• Triathlon top and shorts

*May be required for cold swims

Race Day Checklist

What You Need

• Bicycle
• Bike helmet
• Running shoes
• Swim goggles
• Comfortable clothing

Crash Course in Triathlon Training

for Beginners

Thank you for attending!

David Glover

Krista Schultz

www.schooloftri.com

We'll post the recording at: www.schooloftri.com/library

Next webinar:

• 5/7: Tips for Racing Your First Full or Half Triathlon

Need a training plan? www.enduranceworks.net/training-plans

Please contact us with any questions:

David Glover - david@schooloftri.com

Krista Schultz - krista@schooloftri.com

by David Glover & Krista Schultz

www.enduranceworks.net