The tips are basically a compilation of what I feel are the most sensible approaches to setting up a triathlon training program. I have lifted these tips from literally thousands of pages read on the sport of triathlon over the last five years. Let it be known to one and all that none of these tips are my own creation, but they are the Top 12 Tips I use in the build of my triathlon training programs.
Shameless Disclaimer: As we all are aware, there are individual differences....so the tips provided here may not be suitable for you. It is your choice to use or not.
Tip #1 - The training program should be set-up in three or four week blocks. The last week, either the third or the fourth week, depending on your choice of 3 or 4 week blocks, should be a recovery week. My preference: The more training volume the shorter the block i.e. Marathon and Ironman Training Programs I use three week blocks.
Tip #2 - The recovery week should have a reduction in training volume. The reduction should range from 50 to 30 % less than the previous week. My Preferences: I like to keep my options open in my recovery weeks. How I am feeling indicates the percent reduction in training volume. Typically, I go with 50%.
Tip #3 - Each week should have at least three workouts planned in each discipline. In the recovery week you can move from three to two workouts. From my experiences: this works well for Sprint, Olympic, Half Ironman.....but, in my opinion, Ironman training requires more than three workouts in each discipline each week to achieve the proper weekly training volume.
Tip #4 - The three workouts for each discipline should include: an easy to moderate workout; an intense workout; and a long workout.
Tip #5 - Never do two intense workouts in one day (biggest rookie mistake). My preference: I like to do my intense run on Tuesday, intense swim on Wednesday, and intense bike on Thursday. Since swimming is the least intrusive on the lower body I sandwich that intense workout between the intense run and bike days. This gives added recovery for the legs and allows me to be properly rested between intense workouts that involve the legs so I can get the most out of these workouts.
Tip #6 - Your long bike workout should be placed in each week the day before the long run. This will get your body used to the idea of running on fried legs, just like in a triathlon. My Preference: I like to do my long bikes early Saturday morning and long runs early evening Sunday. This gives me a little more than 24 hours to recover from the long bike.
Tip #7 - The entire program should be set-up such that your weekly volume in each discipline hits a peak somewhere in the last six weeks prior to your target event. The weekly peak volume or better known as critical volume can be determined using the following equations:
- swim = 3 x target event distance;
- bike = 2.67 x target event distance; and
- run = 2.3 x target event distance.
As an example the critical weekly volume for a Half Ironman target event would be swim: ~ 5700m, bike: ~ 240 km, and run: ~ 50 km. I think this applies mostly to longer distance endurance events, what the hell....for those of you doing the shorter events....give it go. Note: use this link to learn more about the concept if you wish.
http://www.qt2systems.com/Thoughts/critical.htm
Tip #8 - In the final six weeks have a dedicated run focus week that is the week that you achieve the peak weekly run volume, for me this is the sixth week before event. The next week can be a dedicated bike focus week that is the week you achieve the peak bike weekly volume, for me this is the fifth week before the event. This applies mostly to longer distance triathlon training programs like Half Ironman and Ironman. For shorter distance triathlon training programs like Sprint and Olympic my run focus may be four weeks out from the race and my bike focus might be three weeks out from the race. Its hard to do both peak weekly volumes in one week...recipe to be pretty fried. Notice I have not mentioned swimming, mostly because for me, swimming does not wear me down, quite effortless really. The more effort I put in the swim the more my mechanics break down and the slower I go...don't figure.
Tip #9 - You should never increase the weekly volume of training in each discipline by no more than 10 percent between weeks.
Tip #10 - Apply this same thinking in Tip #9 specifically with the long runs as well. Ignore me and expect to be injured...not much more I can say....are you hearing me Danny, Shawn, anyone out there?
Tip #11 - I like to start my training programs with intense workouts that include short and fast intervals (way faster than target event race pace) and as the training program evolves the intervals get longer and slower to a point where in the last weeks...peak volume phase....and taper phase....my interval pace has converged with my anticipated race pace. This approach leaves me in a good place i.e. not fried and injured from short and fast intervals near the target event and muscle memory at race pace and faster.....money in the bank baby!
Tip #12 - After reaching peak weekly volumes in both the run and bike I like to take a recovery week. After the recovery week, I start to taper for the target race event. For Half Ironman and Ironman training programs I use a three week taper that has a weekly volume reduction of 20% in the first week, 50% in the second week and 80% in race week. For Sprint and Olympic training programs I use a two week taper that has a weekly volume reduction of 20% in the first week and 70% in race week.
Good luck and race well!!
Mikey
