Triathlon Coaching - Comprehensive Training for Triathletes

Our Coaching Philosophy

At our triathlon coaching program, we believe in a holistic and evidence-based approach to training. We focus on the individual needs of each triathlete, taking into account their goals, fitness levels, and personal circumstances. Our philosophy is built on the pillars of consistency, progressive overload, periodization, and recovery. We emphasize the importance of building a strong foundation, gradually increasing training intensity, and ensuring adequate rest to prevent injuries and promote long-term progress.

Volume Training

Triathlon is a volume-based sport, requiring consistent training in swimming, cycling, and running. Building a strong aerobic base through high-volume training is crucial for endurance and overall performance.

Key considerations for volume training include:

  • Gradual Increase: Increase your weekly volume gradually to avoid overuse injuries.
  • Consistency: Maintain a consistent training schedule across all three disciplines to build and sustain endurance.
  • Recovery: Incorporate rest and recovery periods to allow your body to adapt and grow stronger.

Indoor vs. Outdoor Training

Both indoor and outdoor training have their advantages and play important roles in a well-rounded triathlon training program.

Indoor Training

  • Controlled Environment: Indoor trainers for cycling and treadmills for running provide a consistent and controlled environment, allowing precise control over resistance and intensity.
  • Weather Conditions: Indoor training is ideal when weather conditions are unfavorable, such as extreme heat, cold, or rain.
  • Specific Workouts: Ideal for interval training and structured workouts where precise control over power and cadence is beneficial.
  • Core Engagement: Indoor training often involves less natural movement, requiring conscious effort to engage your core muscles for stability and balance.

Outdoor Training

  • Real-world Conditions: Outdoor workouts help you adapt to varying terrain, weather, and road conditions.
  • Mental Stimulation: Training outdoors can be more engaging and enjoyable, providing mental stimulation and variety.
  • Handling Skills: Outdoor cycling and running help improve bike handling skills and overall confidence on the bike and on foot.
  • Core Engagement: The dynamic nature of outdoor workouts, including balance and handling, naturally engages your core muscles.

Training Tools: Zwift and TrainerRoad

Using training tools like Zwift and TrainerRoad can enhance your indoor triathlon training experience and provide structured, effective workouts.

Zwift

Zwift offers a virtual cycling and running experience with interactive and engaging routes, races, and group workouts. It combines the fun of video games with the intensity of structured training.

  • Virtual Rides and Runs: Explore virtual worlds and train with athletes from around the globe.
  • Structured Workouts: Access a wide range of training plans and individual workouts tailored to your goals.
  • Social Interaction: Join group workouts and races to stay motivated and connected with the triathlon community.

TrainerRoad

TrainerRoad focuses on providing science-based, structured training plans to improve your cycling performance. It uses data-driven workouts to help you achieve your goals efficiently.

  • Personalized Plans: Tailored training plans based on your fitness level and goals.
  • Power-based Workouts: Structured workouts based on your power profile to maximize training effectiveness.
  • Performance Analytics: Detailed analytics to track your progress and make data-driven adjustments.

Safety

Safety is paramount in triathlon training, whether you're training indoors or outdoors. Here are some key safety tips:

Outdoor Safety

  • Wear a Helmet: Always wear a properly fitted helmet when cycling to protect your head in case of a fall or collision.
  • Be Visible: Use lights and reflective gear, especially when running or cycling in low-light conditions.
  • Follow Traffic Rules: Obey all traffic laws and signals. Ride and run predictably and signal your intentions to other road users.
  • Stay Alert: Keep an eye out for potential hazards such as potholes, debris, and other vehicles.

Indoor Safety

  • Proper Setup: Ensure your indoor trainer and treadmill are set up correctly and securely to prevent accidents.
  • Ventilation: Make sure your training area is well-ventilated to avoid overheating.
  • Hydration: Keep water or electrolyte drinks nearby to stay hydrated during intense sessions.

Getting Set Up

Setting up your indoor training environment requires some essential equipment:

  • Indoor Trainer: Choose between direct-drive trainers or wheel-on trainers. Direct-drive trainers are more accurate and stable.
  • Power Meter: A power meter provides precise data on your output, essential for structured training.
  • Training Apps: Use apps like Zwift, TrainerRoad, or TrainingPeaks for structured workouts and progress tracking.
  • Fan: A good fan helps regulate your body temperature during indoor sessions.
  • Mat: A mat under your trainer and treadmill can reduce noise and protect your floor from sweat.
  • Heart Rate Monitor: A HR monitor helps track your intensity and ensures you're training in the correct zones.
  • Garmin Watch: A GPS-enabled watch helps track your training across all disciplines, providing valuable data and insights.
  • Wetsuit: Essential for open water swimming in colder conditions, providing buoyancy and warmth.
  • Bike Gear: Includes a quality bike, helmet, cycling shoes, and appropriate clothing for different weather conditions.
  • Access to Pool: Regular swim training requires access to a pool or open water to practice technique and build endurance.

Types of Workouts

We offer a variety of workouts tailored to meet the needs of different types of triathletes. Here are some of the key workout types we incorporate:

  • Endurance Workouts: Long swim, bike, and run sessions to build aerobic capacity and promote recovery.
  • Interval Training: Short bursts of high-intensity exercise followed by recovery periods to boost speed and VO2 max.
  • Brick Workouts: Back-to-back bike and run sessions to simulate race conditions and improve transition efficiency.
  • Hill Repeats: Climbing intervals to build strength and improve efficiency on inclines.
  • Recovery Workouts: Low-intensity sessions designed to help your body recover between harder workouts.
  • Tempo Workouts: Sustained efforts at a challenging but manageable pace to improve lactate threshold and overall speed.
  • Sweet Spot Training: Efforts slightly below your threshold, balancing intensity and volume for maximum benefit with minimal fatigue.
  • Power Profile Training (PPT): Targeting specific power zones to improve performance across various efforts.
  • Low Cadence Workouts: Low RPM efforts to build muscular endurance and strength.
  • Fatigue Resistance: Training to maintain performance even when fatigued, improving endurance for long races.

HR, Perceived Effort, Power, Cadence, and TSS: Which Metric and Why?

Choosing the right metric to guide your training depends on your goals and preferences. Here’s a breakdown of each metric:

  • Heart Rate (HR): HR monitoring helps to ensure you’re training at the right intensity. It’s useful for endurance training and preventing overtraining.
  • Perceived Effort: This subjective measure allows you to tune into how your body feels. It’s valuable for learning to listen to your body and adjust your effort accordingly.
  • Power: Power meters provide real-time feedback on the effort required to maintain speed. It’s a precise metric that helps optimize performance by focusing on efficiency rather than just speed or HR.
  • Cadence: Monitoring cadence helps to ensure you’re pedaling or running at an efficient rate, which can improve overall efficiency and performance.
  • Training Stress Score (TSS): TSS quantifies the overall training load, considering both intensity and duration. It helps to balance training and recovery, ensuring optimal adaptation and preventing overtraining.

Each metric has its benefits, and often, a combination of these metrics provides the most comprehensive insight into your training.

Swim, Bike, and Run Training Percentages

Effective triathlon training requires a balanced approach to swimming, biking, and running. Here’s a general guideline for the percentage breakdown of each discipline in your training plan:

  • Swim: 20-25% of total training time. Swimming focuses on developing technique, endurance, and efficiency in the water.
  • Bike: 50-55% of total training time. Biking is often the longest segment of a triathlon, making it crucial to build strong cycling endurance and power.
  • Run: 25-30% of total training time. Running training emphasizes building endurance, speed, and resilience, particularly for the final leg of the triathlon.

These percentages can vary based on the individual athlete's strengths, weaknesses, and race distance. Customizing the training plan to fit personal needs and goals is essential for optimal performance.

Triathlon Race Distances

Triathlons come in various distances, each requiring different training and preparation. Here are the main types of triathlon races:

Sprint

A sprint triathlon is a great entry point for beginners. It typically consists of a 750m swim, a 20km bike ride, and a 5km run.

Olympic

The Olympic distance, also known as the standard distance, includes a 1.5km swim, a 40km bike ride, and a 10km run. It requires a higher level of endurance and fitness.

Half Ironman (70.3)

A half Ironman, or 70.3, comprises a 1.9km swim, a 90km bike ride, and a 21.1km run. This distance challenges athletes with a significant commitment to training.

Ironman

An Ironman is one of the most demanding endurance events, with a 3.8km swim, a 180km bike ride, and a 42.2km marathon run. Completing an Ironman requires extensive training and dedication.

Ultraman

The Ultraman is an ultra-endurance triathlon consisting of a 10km swim, a 421km bike ride, and an 84.4km double marathon run, typically spread over three days. It is for the most experienced and dedicated triathletes.

Training Delivery and Communication

Our coaching program offers flexible and comprehensive training delivery methods to suit your needs and lifestyle. Here are the key features:

Training Delivery

  • Training Peaks: Use TrainingPeaks for detailed workout plans, progress tracking, and performance analysis.
  • Weekly Training Plans: Receive personalized training plans delivered weekly, tailored to your goals and schedule.
  • Periodization: Structured periodization based on your race schedule and life commitments to optimize performance and recovery.
  • Custom Training Zones: Personalized training zones for heart rate and power to ensure you're training at the right intensity.

Communication

  • Email: Stay in touch with your coach via email for regular updates and feedback.
  • Text: Communicate quickly and easily through text messages for immediate support.
  • FaceTime: Schedule FaceTime calls for in-depth discussions and personalized guidance.
  • Weekly Check-ins: Regular check-ins to discuss progress, address concerns, and adjust your training plan as needed.
  • Unlimited Communication: Enjoy unlimited communication with your coach for ongoing support and motivation.
  • Benchmarking Tests: Conduct regular benchmarking tests to track improvements and adjust training zones.