Session Descriptions
This training guideline is designed to assist the athlete in understanding how the sessions that will be prescribed in their training program should be executed.
Aerobic
The main bulk of sessions in any endurance training program will be based around aerobic development. In these sessions you stay in the T2 zone, occasionally going into T3 if the terrain gets a bit hilly. The objective here is to work on staying comfortable. Usually sessions will be continuous without intervals.
Strength
Strength Endurance is a key demand of any triathlon. Simply, the stronger you are, the longer you are able to withstand the racing and training requirements of swim, bike and run. The obvious areas where strength comes into play are rough open water swims, and hilly rides and runs.
Sessions used to develop strength include paddles and pull buoy / bands in the water, hill repeats on bike and run, low cadence / big gear intervals on the bike.
You can do these session in any training zone really. Doing hill reps at threshold for instance has the benefit of building strength, as well as developing your anaerobic threshold. Depending on the steepness of the hill selected, hill reps on the bike can be done either seated or standing, and at either low cadence or spinning at a higher cadence.
Endurance
Endurance by definition is the ability to swim, bike or run for a long time. You will need aerobic endurance for this as well as muscular endurance. Long sessions include 2 hours over two hours on the bike, runs longer than 75mins, and longer intervals of 400m + in the swim.
Mostly I like the athlete to work in Training Zone T2 for endurance sessions but also like to do the occasional set of T3 intervals within the session for long course race specificity. If the athlete is in specific preparation for a 70.3 I might even have a short time at T4 at the end of the session to build “back end” strength and the ability to hold form under fatigue.
Tempo
“Tempo” run sessions are where the athlete will do work in the upper end of the T3 zone. Execution will depend on your experience and ability as a runner. The more experienced runner will typically use a tempo session to develop time closer to race pace. In fact they will run only slightly slower than race pace whilst in tempo. Less experienced athletes will do some longer intervals in their session, such as 1km or 1mile reps in T3. These sessions can be good for working on pacing practice for 70.3 events whilst at the same time improving your aerobic threshold.
Quality
Also may appear in a program as “efforts” or “intervals”. The basic premise of any quality interval work is to experience time at or above race pace to develop the anaerobic threshold and / or pure speed. These sessions will help you with efficiency and force you to work on your technique as well. The intervals will either be in the T4 or T5 Training Zones.
Recovery
Recovery sessions are used to promote recovery from a previous hard training session or race without adding to training “stress”. These sessions should be zone in Training Zone T1.
Run off the Bike
Running off the bike in triathlon is a key skill to practice. As you have come into T2 and the heart rate drops a bit, combined with extra motivation leaving T2, it can spell disaster for a run if you go out too hard.
It is a good idea to be prepared well for running off the bike in training as the closer you can replicate race conditions the better. Have all gear laid out for the end of the ride so you can get out straight away.
Fartlek
Swedish term for speed play. The athlete should run at T2 and add random bouts of different intensity, different interval lengths and different recoveries.
Session Warm-ups
The need for a warm up, and indeed the type of warm up, will vary depending on the session.
In the pool we would always use a warm up, no matter the intensity, to develop a better range of motion and to prepare the athlete for the intervals ahead.
Aerobic and endurance bike and run sessions don't usually use a warm up, but it is a good idea to take the first 5-10mins of these sessions a bit easier to allow the musculo-skeletal system to adapt to what it is going to do.
On the bike trainer, warm ups can be anywhere from 5 to 15mins. Athletes would generally take the first 5mins easy and then build the rest of the warm up so that the heart rate is elevated for the start of the main set. You could also do a few high cadence intervals for 20-30sec to help the warm up process.
On the run track you would do 4 to 5 laps at T2 followed by dynamic stretches, run drills, and then finish off with 4x 60-80m run throughs. Run throughs are done by building pace from 25% to 100%.
Session Cool downs
Athletes should always cool down after each quality training session. The length of the cool down will be determined by the intensity of the session.
Pre-Race Swim
Pre-race swims are about 15-20mins in length and done the day before the race . Get in the water and swim easy for 5minutes to warm-up. Then do 3x 50 stroke efforts at threshold. It is also a good idea to do a few swim drills to get a feel for the water.
Pre-Race Ride
Pre-race rides are usually 30 to 60mins in length and done the day before the race. The athlete should ride nice and easy and get a few “spikes” in according to the program. A spike is just a lift in the pace, down on the aero bars.
Pre-Race Run
The Pre-race run can either be a track session or out on the road and done 3 days prior to the race. On the track I like either 4 or 6 x 400’s done at a pace that “feels fast” with a longer recovery. The goal is to run at threshold pace, but the short distance of the interval won’t compromise recovery. If done on the road I like 4 or 6 x 1min spikes in pace.
Race Warm up
Will depend on the length of event but you can always rely on a 5-10min easy jog to get the blood flowing.
Race Cool down
Post race you should always get a short run cool down in immediately after the race. The length of the run can be around 5-10mins and should be done very easy. Lightly stretch after the cool down run and get your post race nutrition and hydration in.