Triathletes and Duathletes

Time trials that last from a few minutes, as in a sprint-distance race, to a few hours, as in the Ironman Triathlon, test the limits of both physical and mental ability. No one is going to help - you're on your own out there. The advantage of training for the time trial is that the range of physical talents needed is narrowed. Raw endurance and speed-endurance top the list, depending on the length of the race.

This section is divided into short-distance and long-distance training programs. For the purposes of this manual, short distance includes races with a bike leg of less that forty miles as this distance takes two hours or less to comp lete for most athletes. Events with bike legs lasting longer than forty miles/two hours have an increasingly greater endurance component with less reliance on speed and power.

The long-distance training periods have been modified, assuming the athlete will race immediately at the end of the Peak period. There is no Race period as a result. Also missing are calendar-training months since the training program will bring you to a peak for a race which could be at any time of the year.

The following schedules do not include the swim and run training portions which are beyond the scope of this manual. If running and/or swimming is a weaker event for you than is cycling, you may want to reduce the intensity and/or volume of one of the higher quality bike workouts each week so that you have more energy to put into the other sports.

Base Period - Short Distance (November-December)

The Base period is eight weeks and is designed to improve endurance, strength, and pedaling technique.

Base 1 (November)

In Base 1, the multisport athlete works on strength in the weight room two or three times a week. Later, this strength will convert to power on the bike. Include exercises that work all the major muscle groups used in swimming, cycling, and running. The cycling-specific exercises may include squats, step-ups, or leg presses that improve hip-extension strength, critical to success on the bike. Endurance work may include other sports such as cross-country skiing, snowshoeing, or hiking. Ride your Compu Trainer at least twice a week.

Base 1 (Short) - Triathlete/Duathlete(November)

Monday

Stength training.

Tuesday

CompuTrainer: Ride 1-2 hours in 1-2 density zones on a course with rolling hills. Use the small chain ring with cadence at about 90rpm. Stay in the saddle on hills to build up hip power.

Wednesday

Stength training or day off

Thursday

Endurance train for 1-3 hours at very low effort. Can be running and/or swimming.

Friday

Same as Monday.

Saturday

Same as Tuesday.

Sunday

Same as Thursday.

Base 2 (December)

Strength training is reduced this block, but endurance volume on the bike is increased with intensities remaining low. SpinScan is used to improve pedaling technique.

Build Period - Short Distance (January-March and July)

The Build period gradually increases the volume of the intense workouts. Workout duration, which should have peaked during Base 2, are maintained at a high level. Since the intensity of swim and run workouts are also increasing during this period, there should be only one or two high quality bike workouts per week. Be cautious with your recovery and rest during this period so that you don't overtrain. Better undertrained and eager than overtrained and unmotivated.

While this period is designed around three bike workouts weekly, the experienced athlete may complete two-a-day workouts several times a week. Duathletes may also include one or two more bike workouts. Additional bike courses, or in the Stand Alone Mode .

Build 1 (January)

In this block, the intensity of strength workouts is reduced while on-bike training becomes more intense. Hill training and the early stages of anaerobic threshold development for time trialing begin on the CompuTrainer.

Build 2 (February)

Aerobic capacity and power are further developed with longer hill repeats. Anaerobic threshold training becomes more race-like.

Build 3 (March and July)

Training becomes even more race-like during Build 3. Bike workouts become extended high efforts in the form of hilly rides and high intensity "bricks" - combined bike and run workouts. Return to this block in July for a two-peak season.

Peak Period (Short) - Short Distance (April and August)

The purpose of the Peak period is to prepare you for the stresses of racing. Volume is decreased while intensity increases. "Tune-up" races may be entered during this period. In August you may want to return to this period after completing the Build 3 block.

Race Period - Short Distance (May-June and September)

You should feel very fit and ready to race well. Now is the time to maintain your greatest racing strength while being rested for races or simulations. Race or complete a simulation every other week.

Recovery Period - Short Distance (October)

Now is the time to get rested and recovered from the race season just completed. Spin on the CompuTrainer if you want to this month, but no "serious" training. Pursue other interests. Reflect on your strengths and weaknesses during the past season.

Base Period - Long Distance

The Base period is eight weeks and will improve your endurance, strength, and pedaling technique.

Base 1

Because long-distance endurance events require less power than short-distance events, this schedule places less emphasis on strength training and more on endurance.

Base 1 (Long) -Triathlete/Duathlete

Monday

Strength training.

Tuesday

CompuTrainer: Ride 2-3 hours in 1-2 intensity zones on a course with rolling hills. Use the small chain ring with cadence at about 90rpm. Stay in the saddle on hills to build up hip power.

Wednesday

Off.

Thursday

Endurance train for 2-3 hours at very low effort. Can be running and/or swimming.

Friday

Strength training.

Saturday

Same as Tuesday.

Sunday

Same as Thursday.

Base 2

The object of this training block is to increase endurance while refining cycling economy - the ability to pedal without wasting energy. Strength training is maintained.

Build Period - Long Distance

The Build period also includes hill training, especially on courses that have long, steady climbs, to improve anaerobic threshold speed. Anaerobic threshold speed improvement also comes from cruise intervals and tempo workouts in later blocks. Bricks (combined bike-run workouts) become the focus of training late in the Build period to prepare the multisporter for the stresses of racing.

A minimum of three bike workouts are necessary to prepare for long-distance triathlons and duathlons. If you have trained at high volumes before and your lifestyle allows it, you may want to add one or two more bike workouts weekly. Duathletes may also want to complete one or two more weekly rides. Additional bike workouts should be one to two hours in duration in the 1-2 intensity zones on flat courses, or in the Stand Alone Mode.

Build 1

In this block, the intensity of strength workouts is reduced or eliminated altogether if this is not a weak area. On-bike training becomes more intense including hill training and the early stages of anaerobic threshold speed development.

Build 2

Training becomes more race-like in this period as anaerobic threshold speed training is added in the form of cruise intervals. Strength training is further reduced. Long bike rides build to the greatest duration of the build-up.

Build 2 (Long) - Triathlete/Duathlete

Monday

Off.

Tuesday

CompuTrainer: Motorpaced Cruise Intervals.

Wednesday

Swim and/or run.

Thursday

CompuTrainer: Ride 90 minutes to 2 hours on a gently rolling course in 1-2 zones. Stay seated on hills to build/maintain hip extension power. (May also do quality run.)

Friday

Strength training.

Saturday

CompuTrainer and/or road: Ride 3-6 hours on a rolling course. Stay in saddle on many of the hills to build/maintain hip extension power. Assume aero position for most of the ride. If position is too uncomfortable to maintain, adjust bike set-up.

Sunday

Swim and/or run.

Build 3

In the last of the Build blocks, training begins to take on more of the unique requirements of the long-distance race. Tempo training maintains anaerobic threshold speed and the concentration of multi-hour time trials, while bricks are added to prepare t he athlete for the exact requirements of the race.

During this block, the athlete should race once or twice at distances shorter than the goal event. Taper the week of the race by greatly reducing the volume.

Peak Period - Long Distance

This period lasts only three weeks and represents the final tune-up before the goal race. The last Race Simulation Brick should be completed three weeks before the goal race. Following that brick, all subsequent workouts are meant to maintain fitness a nd peak you for race day. Recovery is the most important aspect of this period. Reduce training volume by 20% of the previous week's volume during each of the last three weeks before the race.

Race Week - Long Distance

The purposes of race week training are to rest the slow twitch/endurance muscles while maintaining the function of the fast twitch/power muscles, boost or maintain blood volume, and store energy in the muscles by carbohydrate loading during the last three days.

Century Riders
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