4 simple steps to write your own triathlon training plan (Part 2)
Having a better result means you are able to hold a faster pace for a long period of time. That means more of ..... training. Want to know more? Click here to read.
4 simple steps to write your own triathlon training plan (Part 2)
How could you know how many least times I should train to improve ?
What zone should I swim , bike and run?
When should I taper before the race?
Should I do a test race before my most important race?
During your preparation, many question could easily pop up to your mind and likely to overwhelm you. This blog we will talk about the main and most important ingredients for your training plan.
Let’s get started!
Choose your training session : Endurance, Tempo, Speed interval, Easy
Last week we talk about the total amount of training volume you should cover just to finish your preferred racing distance.
I would say that it would be ideal if you could train 4-5 times of each sport per week; 1 endurance , 1 Tempo, 1 Speed interval and 1 Easy session. Be able to do all these sessions you would cover all requirements of having a good results or PB on your next race.
In reality, I believe more than 90% of age group triathlete are unable or have no time to do more than 3 sessions of each sport per week. It would take you 7-10 hours per week just to do 3 swim sessions, 3 bike sessions and 3 run sessions in every week.
“What should I do now?”
You might ask.
So I would like to ask you back.
“What do you think is the most important session to do for endurance sports?”
And the answer is yes you need to do endurance session to be able to cover the distance first.
“What should I do next?”
You might ask again.
Then I would like to ask you back again that
“ What session do you think could help you have a better race results and why?”
Having a better result means you are able to hold a faster pace or speed for a long period of time. That means in the same speed or pace which used to cause you all out effort is now just a 70-80% of your maximum effort. Basically it means you are stronger and faster.
And yes you will achieve this from Tempo session; 10-20 minutes of your goal race pace with just a little of easy pace (3-5 minutes).
If you are a time crunched or time starved triathlete and able to do 2 sessions per week in each sport. It would be a much more effective to do endurance and tempo or endurance and speed session in one week.
In next blog we will talk about all the correct and simple way to do speed session in each sport to make you stronger and become a better athlete.
Train specifically and be ready for the big day
What distance you will race and what is your goal time ? This is probably the most important question you need to answer.
Racing in sprint and standard distance need strength and speed more than endurance. On the other hand, competing in half and full distance need more of endurance than speed and strength.
Set your race simulate session or test day around 6, 4 and 2 weeks from your big day. This will give you some reality check on race day kits, nutrition and pacing.
A test session could be done in 50-80 % of your race distance and should be done in race pace effort around 50-70% of total training distance.
You may do duathlon (run- bike-run), Aquathlon (swim-run) or brick session (bike -run) to test your effort and be familiar with it as much as possible.
Now you know all the simple methods to write your own triathlon training plan.
Most of all, every improvement and progression takes time. Experience in racing in various distance , consistency in training and good recovery would help you and definitely bring you to the next level.
Yes it is not easy but it is possible to be your own coach!
TCtriathlon
TC Triathlon
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