Training plan Cascais Triathlon 2015

Transcription

1 Training plan Cascais Triathlon 2015 Coach Paulo Conde Ironconde Academy

2 INTRODUCTION This triathlon training planning is a generic training plan, will be addressed to all people who practice Triathlon non-professional, combining your little time available for training, with your life work/family, where the main objective is to cut the finish. (Sprint Triathlon- 750 m;20 km;5km; Olympic Triathlon-1,5km; 40 km; 10 km and Half-Ironman- 1,9 km;90 km;21, 1 km). This is a general training planning, which gradually increases the volume and intensity, in order to achieve your goals. We recommend to all athletes who follow this training plan, to implement a proof of effort in advance, in order to prevent/protect any health problems. Each microciclo training plan can be downloaded directly from the official site:

3 INTRODUCTION Reference of the macrocycle, mesociclo and microciclo; Accumulated Total distance, daily and weekly; Weekly Goal (General of each specific discipline); Competitions; Comments (General technical guidelines of each weekly microciclo); The microciclo has a logical structure, including sessions of rest and large volume/intensity, strategically established for optimum super-compensation. Race preparation: Identify the course of competition; Weather forecast, when it's close to race day; Swim under the same conditions of race day. Compare all of these components with your own strengths and weaknesses.

4 SWIM In this planning plan is presented a swim training planning, which assumes that the athlete already swim, hence the requirement for some tasks. The most important tasks will have a brief indication of the intensity of the effort being undertaken. If swimming is your greatest difficulty and you can't do this plan, we recommend that you contact a school or a triathlon swim Club to raise your swim level with a swim coach supervision.

5 BIKE AND RUN The practices outlined for accomplishment of your first Triathlon in these segments are more basic than those of swimming. The only factor to give more attention to is the intensity that is described, which must be respected.

6 TRANSITIONS The Triathlon is a combined resistance sport, which the athlete performs individually, a segment of swimming, cycling and run, in that order and without stopping the timer during transitions. In this function it is necessary to train transitions, not only for a muscular adaptation, but to improve speed/time required on the transition area. The planned transition drills are crucial and should be accomplished by simulating race day.

7 MATERIAL For your first Triathlon, you don t need to do a great investment. Should try to train and compete with a bicycle adapted to your morphology, preferably road bike. A pair of running shoes is enough to train and compete, not forgetting that should put some rubber bands instead of laces, to make the transition where the pants easier and faster. You need to buy a helmet, a sweater and a swimming shorts. The swimming segment, sometimes, can be a problem due to cold waters. Anyway, we believe in this race you will not have this problem. If you're going to try a Triathlon slightly larger and in the sea, try asking someone to lend you an isothermal suit. The biggest concern in terms of equipment must be comfort, to not compromise your first Triathlon race.

8 RACE On the race day face your challenge with ease and without fear, because if you did the training plan you will finish your first Triathlon with great ease. Tips for each discipline: Swimming Create similar situations which you will find on the race day, such as curling, dark water at different temperatures; Never forget swimming technique to be more efficient and also avoid injuries.

9 RACE Bike: Safety is always first, don't forget the helmet, comfortable shorts, cycling shoes and a bike that you will use the least amount of force, if possible invest in aerobar to improve aerodynamics; Stay tuned to adjust the bike to maximize strength and decrease the possibility of injuries; Always make sure the main positions on the bike, as seat height relative to the pedals and the handlebars; When determining the great position, select everything with a duct tape to determine optimal positions more easily if you have to make changes/adjustments on the bike.

10 RACE RUN: Running is undoubtedly the triathlon discipline that can cause major injuries, due to the constant impact of the feet against the ground. So you can never be too careful. Change of tennis often. This is not the thread where you should save money. If you do more than 20 miles per week, six months is a very long period for a pair of tennis; Have at least two pairs of tennis to merge during the week; Determine what kind of step you have: pronator or supinator neutral to buy the perfect pair of tennis. The best thing is to consult a good sports clinic; Before you start running, do a good warm up run. Start training run with a low heart rate and increase gradually; Stretching should be performed daily;

11 WARM-UP The warm-up part is the structure of any training session. The warm up is to prepare the body for the training/work load to be held. It increases the efficiency of your main equipment your body as well as prevent injury; The warm-up has a couple of very important functions. On the one hand, prevents injury, secondly, improves the performance of physical activity;

12 WARM-UP SUITABLE FOR EACH SEGMENT ON WATER (Pool / SEA / River) Swimming is a sport in which the warm-up before entry into the water is the most important thing. Firstly, because being a sport of greater involvement of the upper body part, tends to have a higher inactivity of the lower parts, and because the fact that we can do this activity in cold water or low environment temperatures, that occurs a great loss body heat, which can increase the risk of injury if you don't warm-up well. Out-of-water the warm up should last between minutes and include the following exercises: Joint mobility exercises, which will help stimulate the circulation: smooth movements of the neck, shoulders go up and down, circles with the shoulders, rotate your arms back and forward. Toning exercises. Exercises with soft elastic band elastic/promoting the heating of certain specific muscular structures-(deltoid, dorsal, shoulders, biceps, external and internal shoulder rotators). Stretching exercises. Once done the correct warm-up by the pool, it's time for the specific warm up in water.

13 WARM-UP SUITABLE FOR EACH SEGMENT WARM UP ON BIKE General warm-up: The main objectives of the general physiological warming-up are: obtain an increase body temperature, muscle temperature and preparation of the cardiovascular and pulmonary system. Specific warm up: The specific warm up must be held after the General warming-up. This type of warm up is essential in sports, targeted exercises the major muscle groups of the activity. Duration of warm up: A good warm-up session lasts from 15 to 25 minutes, depending on the type of workout/competition and the availability of time, reserving 40-50% of the general warming-up.

14 WARM-UP SUITABLE FOR EACH SEGMENT How to do in training: The first part of the warming-up (General) can be made already on the bicycle, pedaling comfortably. If you already use a heart rate meter, adjust the effort for 60 to 70%, using the pace of pedaling to do so (remember that too when passing by elevations/slopes). The specific warm-up can start with alternating rhythm (Cadence). You can do 1 min intervals, increasing Cadence, followed by 1 minute of recovery with a lower Cadence.

15 WARM-UP SUITABLE FOR EACH SEGMENT RUN WARM UP The run warm-up can vary according to the training and time available. Requires at least 15 to 20 minutes of easy activity, allowing you to increase the heart rate and breathing, increased blood flow in muscle requested parts, progressively, preparing your body to be as efficient as possible when facing a more intense physical activity, in order to avoid injury. For a more intense workout is recommended, in addition to run, 4 to 6 light progressions between 60 and 80 meters and a light stretching session, in order to promote muscle irrigation and prepare the body for a higher-intensity activity.

16 NUTRITION The food issues, day-to-day, as regard to the energy intakes required during training and competitions, by itself are a theme quite extensive and of great importance. As a sport of endurance and of long duration, the Sprint, Olympic or half-ironman Triathlon requires the organism the ability to produce a large amount of energy over a short/long period of time. In race/training should be ingested foods rich in carbohydrates and low in protein and fiber, good example of this is energy gel composition that the major sports nutrition brands produce. The amount of calories you should eat per hour depends on your weight and your energy needs, and should average around about 200/400 calories per hour. Another key aspect of nutrition and more important than carbohydrates ingested, is hydration.

17 NUTRITION It is no coincidence that a bad performance is only one of two reasons: run above our rhythm and dehydration. Hydration in training/race is critical to the success of any athlete. The intake of supplements should be tested in practice, the same brand and flavor, and as close as possible to the expected competition speed. Integrated planning competitions are a great way to get used and test it, as well as to train transportation and drink "technique at full effort.

18 HYDRATION During training Keep yourself hydrated with energy drinks; Eat between training sessions with high glycemic index foods, bars and gels; After long and heavy drills ingest recovery drinks/fast recovery; Do not use vitamin and mineral supplements and/or protein or amino acid supplements without the guidance of a nutritionist. Before Race Increase consumption of carbs until 3 weeks before eating pasta/rice, for example, no sauces, especially at dinner before the race. Competition day Solid foods are advised until four hours before the race; Use low glycemic index foods, 30 to 60 minutes before the competition; 2 hours before competition drink 500 ml of water; Up to 30 minutes before the race start take 100 to 300 ml of water.

19 HYDRATION During the competition Every 20 minutes ingest 200 to 300 ml of water; After 1 hour of competition consume energy drinks, in the dilution indicated by the manufacturer when in powder form, avoiding that gastrointestinal problems. These solutions must be isotonic with 6% to 8% of carbon hydrate (read label); Use gels and bars, eat small amounts of these supplements on the bike can be a good strategy for the race.

20 TRAINING ZONES Each of the training plans will indicate the training zone, will train in 5/6 distinct zones according to the purpose of each session. I will differentiate levels of speed in Z1-Z2-Z3-Z4-Z5/6. Training zones Description Zone 1 Regenerative Aerobic Very slow to recover and heat or when tired and after hard days; Zone 2 Extensive Aerobic (AII) "Normal" speed training. Continuous common training; Zone 3 Intensive Aerobic (AIII) Rhythm a little stronger for more demanding group training; Zone 4 Aerobic Capacity (LAN) Competition Pace (race); Zone 5 Aerobic Power (VO2) A little above of competition pace or possible pace for the distance in question; Zone 6 Lactic Anaerobic (LAC) Very close to the maximum possible for the distance in question; Zone 1 (recovery) very soft active recovery Drills, warm up and rest between workouts of greater intensity. It is very important to respect these sessions when they are requested in planning. No rest no improvements.

21 TRAINING ZONES Zone 2 easy Workouts, the constant and rhythms can be long lasting. Construction training and improvement of aerobic endurance. Train that will easily hold a conversation. Zone 3 the training in this zone will benefit your heart and respiratory capacity. Training in this area will increase the aerobic capacity, increased lung capacity. Lower pace than a competition pace. Is there any "discomfort, which can withstand for long periods. (Rhythm of competition in a Half-ironman). Zone 4 this zone the organism learns to metabolize the lactic acid. Hard training zone, where we should not remain more than 1 hour. Maximum rate of constant competition pace for about 1 hour of duration Typical Pace for Evidence on Sprint/Olympic Distance. Zone 5/6 should not practice in this area unless you're in great shape. Training in this area, should remain for very short periods of time.

22 TRAINING ZONES For all tasks of higher intensity for the race, highlighted the orange/yellow, should warm up 20 minutes, perform the task proposal and make a return to calm in 10 minutes at the end. For all tasks of higher intensity for cycling, highlighted the orange/yellow, you must heat 30 minutes, perform the task proposal and make a return to calm in 15 minutes at the end. 1, 2, 3 Task order in transition situations (swimming-cycling-race)

23 SWIMMING LEGEND L Free/Crol B Breaststroke C Back M Mariposa PRL Rate legs Crol. EE Choice style Bil Bilateral Breathing E Styles (M+C+B+L) CA High elbow (Fingers pointing back at the pool underwater and elbow high on air recovery). RTRI Each respiratory cycle look front buoy in recovery. Barb. Fins-flexible if possible, swim-specific. TEFI At the exit of the hand behind stretch the arm and end up before the stroke Air recovery.

24 SWIMMING LEGEND RO Rotate Shoulder-particularly large Rotation of the shoulder girdle. Int. Interval between Repetitions. TecL. Technical exercises in Crol. CU Catch Up (start stroke after one hand join the other, in front of the head). ACE Gradual acceleration along the proposed distance for each repetition.

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