Tri Sherpa Seminar
1. GET ON SAME PAGE (TERMINOLOGY, METHODS AND GROUP TRAINING AND RACES): Contact sheet, Discounts, Preparing your race season, WHY do CFS training, Coaching options,.
2. RAISE TRI IQ FOR TRAINING AND RACING: Pace chart, Monitoring your statistics, Functional Threshold Power, WHY do CFS training,
3. COACHNING OPTIONS
TERMINOLOGY: Terms and conditions of training and racing
This Module is for discussing our common Terminology such as:
· Training zones as they relate to TPR or Max HR, and perceived effort levels (used for swimming and power based training
· The HR percentages are based off of TPR or MAX? TPR may give a more accurate range.
· More common terminology is “Zone”, we associate these to “effort Level”. Equipment has inherent problems failing to work right when you need it; it is important for the athlete to have self-awareness and understand (perceived effort as they relate to HR zones functional threshold testing. However in endurance racing there are many times that your HR is not closely matching these effort levels. Here in lies a problem for those athletes who are looking to enter the endurance side of triathlons (X50, 70.3 and 140.6)
Zone 1 Easy warm up/recovery, minimum intensity, less than 60%
Zone 2 Maximum aerobic intensity; Steady, no fatigue, conversational pace, could do this seemingly all day long 60%-75%
Zone 3 Excellent anaerobic benefit; Tempo sub threshold, can hold for a long time 75%-84%
Zone 4 Moderate hard, AT Anaerobic threshold, fatigue will set in, reserved for medium distance sets with moderate interval sets- 84%-88%
Zone 5A Upper limit of any short distance workout; Hard- Aerobic capacity, fatigue sets in soon, cannot talk, short intervals, 88%-92%
Zone 5C All out-anaerobic, extreme physical effort for sub 1 minute efforts, sparingly used, greater than 92%
METHODOLOGY: athlete’s approach, emphasis, acceptance, studious, commitment
· We suggest athletes do an honest and personal assessment of current fitness level, available time to train, determine how committed you are prior to setting race goals. There are no shortcuts to improving your fitness level. It is a slow incremental process that take time, commitment and accurate training.
· We suggests in order to train efficiently for longer races, athletes should focus on low level, high volume training in all three tri disciplines (swim, bike run). This is to say that the majority of training is at Level 2. Otherwise, overtraining, loss of motivation injury, sub- maximum potential. This is especially important during Base training blocks/periods.
· We suggest discussing your goals with knowledgeable seasoned triathletes who can give you accurate feedback
· The goal of training is to improve your technique and aerobic fitness (that is to have a larger aerobic capacity; more work at a lower HR)
· We suggest athletes train with a purpose; this means that you plan your training’s volume, intensity, type of workouts etc. Results are easier to achieve when workouts are geared towards a purpose.
· Technique work should be one of your highest priorities. Suggested techniques are: Cadence Cycling; optimal cadence of 85-95, not less than 80, Running; optimum cadence (SPM, 90-95), knowledge of shifting techniques, spin scans via computrainer can greatly improve efficiency, Focus on rear wheel braking, run skills can greatly improve your run efficiency as it applies to longer endurance running (posture, arm swing, knee drive, foot strike, heel recovery), breathing drills ensure maximum aerobic saturation.
· When training for a particular race: Macro perspective to training should be applied to training plans using Base training periods or “periodization” to appropriately build and peak for an ‘A” race
· Training camps great affect the athletes fitness and provide efficient peak fitness in the shortest amount of time when done appropriately
· We suggest that all cycle and run training should be done using a HR monitor. For safety reason and to stay within the proper training zones. Otherwise, athletes use a less accurate “perception” method
· In order to train appropriately athletes should evaluate their fitness through an initial periodic testing. Results show aerobic capacity. Training zones can then be set based off of these test results. There are other methods used that do not test maximum efforts which may be counterproductive during training periodization’s
· HR zones are not the same for the Bike and Run. Generally Your Max HR on the bike is 10 beats lower than with the run
TESTING: used to unlock your potential, MAX Effort periodic test, validate improvements
Q- Who can tell me specifically: What is the purpose of training? Answer: To develop the correct skill in an effort to maximize aerobic capacity for a set period of time
· Determining Max HR or TPR; there are different methods:
§ Stress test (ECG type test)
§ Performance testing with HR monitor (12 minute Cooper test; also provide VO2Max)
§ Calculating Max HR: Age (220 bpm – Age)
· Calculating TPR: You take your Max HR of field test and subtract resting HR. You can then calculate a little more accurately based on current resting HR (Fitness) without the need to do a fitness test.
So, the 50% intensity would be ((TPR * 50%) + Resting HR). I think this is more accurate.
· Importance of resting HR as a measure of endurance fitness: used in TPR equation, indicates: fatigue, dehydration, low nutrition, overtraining
· For any given sport, your measurement of performance within a set exertion limit (HR Zone) is your aerobic capacity: THIS IS A MEASURABLE AND THE KEY TO MAXIMIZING YOUR POTENTIAL
· Determining your Lactate Threshold: LT is determined by the following equation TPR x .88= LT: VERY IMPORTANT AS IT RELATES TO ENDURANCE RACING HR CAPPING AND BULK OF TRAINING PERIODS
· ACQUIRE YOUR TRAINING ZONES!
· Athletes need to test each area (swim, bike, run) by performing a “set distance” maximum effort to acquire the data for Zone training; it also serves as a measure of improvement.
· For the swim athletes should do 1000 meters nonstop, this is the best distance. However, any distance can be used. For beginner athletes 200-400 meters can be used.
· Functional Threshold Power (FTP) is the standard test to determine bike fitness. There are a few standard FTP test that can be used. Indoor computrainer testing is the most accurate method as the conditions can be regulated unlike outside cycling. If outside athletes with onboard power meters can perform this test. HR monitor can be used to accurately apply HR Zones
Other, less accurate fitness tests can be done using a time trial method using average speed and Max HR.
· The Cooper test is the most widely used test to acquire a runner’s run fitness data. HR monitor can be used to accurately apply HR Zones
· These tests are used to determine training zones and expected pacing for various distance races.
· Testing should be done every 4-6 weeks of consistent training. These test also serve to build strength within that skill set and should serve as high intensity workout within your training schedule
· It is up to the athlete to stay within the appropriate training zones that ensure success and minimize overtraining.
· Tri Sherpa has a plan to help you acquire this test data or you can do this on your own and use the information we’re providing.
· Q & A
TRAINING: Rules of effective training, consistency,
· We have multiple group leaders driving group training. Our calendar shows who is leading each event. With consistency being the most important factor in endurance training we look to train 5-6 days a week except during extreme training loads where short extend brakes may be needed.
· Consistency is rule #1
· Skill focused training is Rule #2
· Appropriate training methods and tactics is rule #3 (zones, integrity of intervals)
· Take care of the trilogy (mind body and spirit #4 (recovery, health, life balance)
· We suggest athletes focus on technique at all times such as, form, cadence, BREATHING RHYTHM when swimming, cadence, aero position, staying relaxed and safe, gear management when cycling; posture, arm swing, knee drive, foot strike, and heel recovery when running. Throughout all three sports breathing rhythm should be achieved as well
· Maintaining the integrity of the workout (effort level, distance, time and rest periods) is ultimately how the athlete learns to regulate effort and manage their own development
· The best method is to train to a plan. Determining your availability in advance allows athletes to create a plan.
· The General rule of how much training should athletes reserve for Volume vs intensity, steady vs intervals vary slightly pending the athletes conditioning and race objectives. This percentage should be discussed with a coach to help guide the most effective approach culminating in the best performance for a selected race.
§ 65 % of all training should be low effort, high volume Level 2 (continuous endurance sets)
§ 25% of all training should be higher effort, medium volume, medium intensity, high level 3/low level 4 (sets changing effort levels such as variable ladders, or intervals with active recovery, with no immediate fatigue)
§ 10% of all training should be high effort levels 5 and 6, (short intervals with short static rest periods, the period of time for this type of workout is very short; 5-10 minutes)
· Weekly Plans should identify each days workout such as: effort levels (time/distance, effort level, intensity) description of the workout
· Monthly plans should provide periodization’s AKA phases of training : EX Base training periods and not going above zone 2 during this period of training; a 3 weeks of intense training followed by 1 week of “recovery” low intensity training (specific to each sport)
· Preparing for the training mentally focusing on the task helps relax the body. A relaxed body can focus on technique better than when stressed or tense.
§ Fueling and its importance during endurance activities: BONKing must feed the body appropriate amount during a race requires you to apply technique during training to determine your own specific requirements. Generally speaking 200-300 calories per hour based on Zone 2
§ Hydration and its importance during endurance activities: drink as much as you can. Again practice this during training and don’t be afraid to pee on yourself J
§ Electrolytes: without electrolytes cannot function (muscle contraction) be cognizant of heat. When I doubt take more. Again figure out your unique requirements during training.
· Target HR for Racing (at or just below Threshold): always stay below 88% of TPR! This % is adjusted to a lower number based off of your fitness capability, genetics and race distance.
· Stay mentally strong throughout training periods and specifically during a race. If you day dream while racing you won’t be focused on the task (staying in your HR zone and fueling the body
· Good pain vs bad pain: Knowing your body and how it breaks down.
· Introduction to training peaks; website URL.
· Short discussion on what options athletes have (basic plan vs platinum and costs for each and what you get
· Specifics of how to connect and upload data; what the information looks like on the web based display; how work out plans are provided in the website calendar; how to view past workout to see specifics.
· Important measure of athlete data such as training stress score TSS and other cool acronyms you mentioned and how they are used/graphed and displayed to show athlete and coach progression and lend to future workouts
· Training plans as they would be displayed and provided to athlete
· Q & A
TRAINING SCHEDULE & RACING PLANS:
· Provide hand out for Sherpa Weekly training options so everyone know what we have going on
· Explain the difference between:
o Group training options
o Supported and led training (no drop ride; supported swim w/kayak)
o Coached sessions
· Recommended training Volume per race plan
§ Sprint 6-8 hours
§ Olympic 7-10 hours
§ X50-70.3 Periodization 9-12 hours
§ 140.6 Progressive periodization 12-18
· Provide hand out of available races in the area for athletes to select A races, join groups who are doing same races
· Identify races where we (look to solicit volunteers; normally we would do water aid station and body marking)
· Provide our coaching rates and options for computraining
· Show options for Training Peaks with or without coach
· Short discussion on video project (its time a small down payment)
· Invite members to donate to our scholarship fund (applications in June, awarded in August)