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LEAVENWORTH

LEAVENWORTH. TRIATHLON CLUB. This is the place!!. 1. Newcomers? 2. Membership cards / T-shirts – see Bob - $25 13 month membership and T-Shirt - $15 Re-up membership - $15 T-shirt (two for $25) Membership gets you: 10% off accessories at Santa Fe Bikes ,

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LEAVENWORTH

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  1. LEAVENWORTH TRIATHLON CLUB This is the place!!

  2. 1. Newcomers? • 2. Membership cards / T-shirts – see Bob • - $25 13 month membership and T-Shirt • - $15 Re-up membership • - $15 T-shirt (two for $25) • Membership gets you: 10% off accessories at Santa Fe Bikes, • Gary Gribble’s, Metro Walk & Run, Body Kneads Massage, • 50% off XTERRA Wetsuits, and reduced prices of Accel Sports • products. • 3. Bikes / TRI stuff for sale? Post on our Facebook page (Groups). • 4. Tonight’s classes: Training Strategies / Plans • 5. Upcoming Events: • - Jan 30 Groundhog Run: 5 & 10k • www.childrenstlc.org/Events_GroundhogRun.html • - Feb 23 & Mar 2: Bicycle Maintenance (at Santa Fe Trails shop)

  3. Triathlon Training Eric Crispino 20 January 2011

  4. Outline • Training Systems • Training Resources • Keys to effective training

  5. Random, Mixed, & Periodization Training Systems

  6. Random Training • Good for – novices, recreational athletes, and children under 16 • Advantages • Little structure • Fun and social • Disadvantages • Cannot attain high fitness levels

  7. Mixed Training • Avoid this system • Disadvantages • Rest and recovery is usually not included • May lead to overtraining • May lead to boredom and burnout • Risk for overuse injuries

  8. Periodization • Good for – anyone (except young children) • Advantages • Effective at producing peak fitness • Designed to prevent overtraining • Most common way to reach peak fitness • Proven over years - developed in 1960s • Disadvantages • Burnout and/or injury

  9. Periodization Dividing time into periods that emphasize different aspects of fitness “Using periodization means that the closer in time you get to the race, the more like the race your workouts must become.” – Joe Friel

  10. Like Phases in a Military OPORD General Preparation Specific Preparation Competition Recovery Prep Base 1 Base 2 Base 3 Build 1 Build 2 Peak Race

  11. Linear Periodization Hours Weeks

  12. How do I use a training system based on periodization? Resources

  13. Training Resources • Books - $ • Triathlete’s Training Bible – Joe Friel • Training Plans for Multi-Sport Athletes – Gale Bernhardt • Essential Week by Week Training Guide – Matt Fitzgerald • Your Best Triathlon – Joe Friel • Magazines - $ • Triathlete Magazine – monthly plans • Websites for training plans - $$ • BeginnerTriathlete.com (free and pay) • TrainingPeaks.com • Personal Coach - $$$-$$$$ • Other Websites for free tips and news • USAT.com • Slowtwitch.com

  14. A few nuggets of wisdom Keys to Effective training

  15. Keys to Effective Training • Consistency • Understand Intensity • Have a clear Goal • Train with a purpose • Recovery • Train for the specifics of your race • Skill is critical

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