This program is based on my personal experiences
in traithlon training over the past 20 years, along with the USAT
coaching progam I particapted
in and was certified as a USAT Coach in 2006. A major part of this
program is constructed using Periodization Training. Below is a breakdown
and
understanding of how the system works.
The first phase of training is called the Preparation
(Prep) Phase. This is a period of time from three to six weeks. It
involves performing your aerobic activities at a low heart rate and
it helps your body adjust to the rigors of training again. This is
also the time to work on your drills for each sport. This would include
many of the drills in swimming, isolated leg pedaling in cycling and/or
strides in running. The workouts in the Prep Phase are usually short
in duration, low in intensity, and may be frequent. The volume for
this cycle is low. This period prepares you for the Base Phase.
The Base Phase can last anywhere from twelve to twenty four weeks.
The longer this phase lasts usually means the more aerobically fit
you are entering your key sessions for the season. The Base Phase
runs in three to four week ‘blocks’, and can have up
to six blocks within this phase. These would be called Base Phase
Two, Three, etc. The amount of blocks you have in this phase is dependant
on your training experience. If you are in your first few years of
training, the more blocks you do in the base phases, the better off
you will be in the long run. This phase continues to focus on increasing
your aerobic capacity while improving your efficiency with drills
and skill workouts. The intensity in this cycle remains low or non-existent,
while the frequency may drop, and the duration of your longer workouts
keeps extending itself. The volume in this cycle starts out low,
but will eventually be your greatest of the year as you get closer
toward the end of your base phase. After the Base Phase has been
completed and you get closer to your key races, the next step is
the Build Phase.
The Build Phase drops in volume, increases in intensity
and may keep the same or drop off in duration. The key to this phase
is to become
more efficient (faster) at a certain distance or go further in a
certain time period. This is done by adding ‘interval’ training
to your workouts. These intervals can be repeats in the pool, on
the track, or on your bicycle. In this phase, the volume is consistent,
the intensity high, and your duration for your long workouts should
be at an all year high. This phase lasts about four to eight weeks
and comes right before the big race. Before we get to the big race,
we do something called ‘peaking’.
The Peak Phase and ‘peaking’ itself is a
very tricky thing to do. Basically, you are trying to bring together
your whole season
for one or two important races. It could be the local triathlon
where you need to beat your training partner, or it could be a qualifier
for the World Championships. Either way, you want to perform your
best.
In order to peak for the race, we taper down our training. We cut
back to let our bodies rest and restore itself. Our volume is low,
our intensity
is high, and our duration is short. Frequency for some is quite
high, as some athletes like to keep their ‘feel’ for the
water or keep their running ‘rhythm’. Others don’t
have such problems and cut back the frequency as well. This is when
training
is personal choice. After your race, and hopefully successful racing
season, you move into the final phase of the year, the Transition
Phase.
The Transition Phase is a time to just kick back, and
do something other then triathlon. It can mean a time to do nothing
for a few
weeks, or it could mean the time of the year that you try out some
new sports
that don’t involve swim, bike, and run. Toward the end of this
phase, you want to start organizing your plans for the upcoming season.
A new Prep Phase will almost be upon you and you get to do it all
over again. |
