Tuesday, 6 December 2011

Paradise Tri Newsletter

Paradise Triathlon Training, What have we been upto and What is New !!!

Newsletter 2011

Paradise Tri has been in operation for a Year now,  developing Triathlon in the UK and also Indian Ocean Region.  Providing the opportunity to train in Paradise, Swim Video Analysis PackagesTraining days for Mauritius and Reunion Atheltes in Seychelles, during the first International Seychelles Triathlon  As a result of feedback and also athlete demands we have been able to improve our service and introduce new exciting ones.  With the sport of Triathlon still growing world wide, super fast, Triathletes are wanting to challenge themselves with new distances and locations to race, aswell as structure their training to not only to be a completor of the distances but also a competitor.

One of our major improvements is in the Paradise Triathlon Holidays, now rather than just a Triathlon Training Camp, we are now providing the option for non-training partner to travel with athletes creating a Triathlon Training Holiday.  You are still able to focus on your Swim, Bike and Run with our coaching staff, but also tie in rest and relaxation for you and your partner.  Our main accommodation facility is now based at the Chalets d'Anse Forbans , a beautiful self-catering, beah villa accommodation.  We are still providing a full coaching service and the opportunity to include a Day trip to the beautiful Saint Marie National Marine Park, to swim/snorkel and luncheon beach BBQ.  Read more below on how you can Train in Paradise.

Paradise Tri Coaching Blog

Are you Training too hard ?

Overloading, Overtraining & Intensity, how does this effect your performance.
How to recognise symptoms before you get sidelinned...............

Check our Coaching Blog, if there is anything topic you wish to be covered contact us.

Paradise Triathlon Holiday 2012

4 MAY – 13 MAY 2012

Paradise Swim Tour Holiday
In an exciting new development, Paradise Triathlon will be working with Active Outdoor Sport Ltd to provide Paradise Swim Safari holidays. These will be 10-day open water swim tours in early December around the beautiful paradise islands of the Seychelles.  Active Outdoor Sport is an experienced provider of open water swimming leisure breaks, events and training days.  Bookings for these holidays can be made via www.activeoutdoorsport.co.uk

ECO Healing Seychelles Marathon 

26 February 2012, Ever thought of runnning a martahon in Paradise, and then spending a few days holiday in Paradise. We will arange your race entry, accommodation to suit you budget and desire and also reccommend airline flights to suit arrival and departure. 

IAAF Certified Course Seychelles ECO Healing Marathon, 2012
Marathon, 1/2 marathon, 10km or 5km your choice on which event

Not sure what training or how to prepare for the event, contact Coach Simon for guidance and training plan packages.

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Monday, 7 November 2011

Overtraining, Overloading & Intensity

Overtraining is a physical, behavioral, and emotional condition that occurs when the volume and intensity of an individual's exercise exceeds their recovery capacity. They cease making progress, and can even begin to lose strength and fitness. Overtraining is a common problem in weight training, but it can also be experienced by runners and other athletes.  Overtraining may be accompanied by one or more of the follow symptoms;
  • ·      Persistent muscle soreness
  • ·      Persistent fatigue
  • ·      Elevated resting heart rate
  • ·      Reduced heart rate variability
  • ·      Increased susceptibility to infections
  • ·      Increased incidence of injuries
  • ·      Irritability
  • ·      Depressions
  • ·      Mental breakdown

 Test for Overtraining (Orthostatic Test)
·      Wearing a HR monitor, lie down for 10min.  check HR and then stand up. At 15sec after standing up check HR again
·      Check again at 2min

Studies have shown that the standing HR at 2min is elevated when overtrained.

·      A simpler test is to check your HR when you wake up in the morning, before getting up.  An increase in Resting HR in the morning over a few days recording can be a sign of Overtraining.


·      Wear a HR monitor whilst sleeping and record average HR for this period, a bit uncomfortable, an increase in average sleeping HR will show signs of Overtraining.

Overloading simply means going over the load you performed prior. "Load" typically refers to weight. It can, however, be one of any number of training parameters.
·      Load
·      Time under tension/Tempo
·      Repetitions
·      Sets
·      Range of Motion
·      Leverage

With us being involved in Endurance a lot of this Overloading will be more to do with Cardio Training;
·      Distance
·      Time
·      Elevation
·      Terrain
·      Pace

As a result of these imposed “overloading” session the body will start to react, increasing its ability to cope with these loads.  However “adaptation” occurs during the recovery period, after the training session is completed.  So on this note I will raise a statement of misconception :-

“exercise stress does not create fitness,
Exercise creates the potential for fitness”

Fitness is not realized until you rest following exercise.  The best type of rest is sleep , during sleep the body releases growth hormone to build a more fit body.  What exercise does it creates fatigue and we view fatigue as something we need to defeat and be removed, that will never happen.  Fatigue is there to stop yourself from doing too much damage to your body.  Without it you would exercise yourself to the point of tearing muscles, fracturing bones, and even killing yourself.

Short-term fatigue can take place over a period of a training session, however long-term fatigue is an effect over a number of weeks of training sessions (2/3 weeks).  This long-term fatigue is not totally understood, but may be as simple as low levels of glycogen, or as complex as neuromuscular or hormonal shift.  The way to avoid this is to follow the principals of hard-easy training cycles.

Hard Training days, high HR zones or long-duration workouts in low HR Zones – should be followed by easy days (Zone 1 or complete rest)

A balance between Volume and Intensity is the wise approach to create the stress I training program. A little fatigue on the body is a good thing, to allow fitness to occur sooner.  What happens too often in athletes is that they decide to do more, the fatigue becomes insidious.  So the athlete continues to push hard, ignoring the need for rest, overtraining sets in. 
Do not take Overtraining lightly

It’s about the Quality, Not Quantity
Intensity and Volume are something that needs to be looked at subject to the athlete, there is a correct blend and a lot of it is through trial and error where it fits for you.  To understand Intensity you are going to need to grasp the concept of Lactate Threshold LT.

Intensity Zones, how hard am I working, how hard should I be working ? 
Hear Rate, Power, Speed, Time, Increased Resistance, these are the main forms of  increasing or decreasing Intensity.  HR and Power can be linked linearly with each other, so training within the Lactate Threshold Zone.  The point at which Lactate starts to build up, the longer you can exercise within this zone the better.  However we want  to increase this level and we do this by pushing over the top of the LT on intervals/set/reps and then recover between them, and then REST after the session.

This is just an initial insight into Overtraining, Overloading and Intensity,  I feel there is a big connection between these 3.  As a result of this we do need to listen to our body, act and respond to what we are feeling.  Everyone is different, aiming for different distances, goals, times and just remember that it is not only the physical effects but also psychological effects.  Commitments from outside of training, family, work, studies etc

Saturday, 29 October 2011

Nutrition for Distance Runners

Nutrition for Distance Runners

Running sessions will vary from longer runs designed to develop aerobic endurance, on the other hand, intense runs and interval work designed to improve anaerobic system and speed. Your training nutrition will need to take all this into account and be flexible enough to be adapted to any level.

When training for a marathon can require a combination of 5km training and 10km training into the schedule, however you still require to maintain the nutritional side to your training.

An Underfed runner does not produce his or her best performance, be sensible on you weight loss. If you have a certain amount of body fat that you wish to lose, lose it early in season, well ahead of your important race dates. If it is a little amount of body fat to lose, eat a balanced diet and let the body let quality training lose it for you.

Pre-Exercise Hydration & Fueling
Fueling for Training
Be aware of your timing of when you eat before training, running tends to jostle your gastrointestinal system, GI disturbance is a more common problem in running then in other endurance sports. Feeling “light” for training avoiding a sloshing stomach, bloating, cramping and diarrhea.

Prior to a short, relative easy run, what you eat before will be a matter of comfort and fending off hunger or hypoglycemia. If you train early morning, perhaps consider having some fruit juice and a piece of plain toast. Regardless of your tolerances, make sure you drink water or even a sports drink to hydrate. On long morning runs consider taking a bottle or fuel belt with you. Taking on a sports drink will maintain blood glucose levels in the latter part of the run, anything under 60min run it would not be necessary to carry a drink (depends on the temperature)

Consuming regular meals and snacks replenishes liver glycogen stores and also helps maintain steady blood glucose levels throughout the day and during training.

Long runs
You are ideally looking to consume your carbohydrates either the night before or no less than 2 hrs before your training long runs. Ideally take in as much carbs as you can tolerate upto 1gram /pound (2g/kg) of body weight. If you do eat closer to running lower your carb rate to ½ gram/pound (1gram/kg). your choices of food should be kept simple.

Some simple morning meals for example:-
• ½ bagel with 1tsp (8ml) peanut butter + 1tbsp (20ml) jam + 8oz (240ml) juice
• ½ cup instant oatmeal with 4oz soy milk + 1tbsp (20ml) raisins
• 1 medium sized high carb energy bar + 1banana
• Pretzels and hummus with a glass of Orange Juice (OJ)
• Crackers with nut spread + banana
• Smoothie with milk, yoghurt and fruit
• Tortilla with peanut butter and raisins
• Chocolate milk and grapes
• Toasted waffle with syrup and fruit
Coffee, tea or a glass of water can be included with all of these suggestions. Feel free to experiment with pre run food and drinks, also try either taking water or sports drink to consume on the run, to determine which provides the best energy boost within your tolerances.

Hydration and Fluids
Being hydrated through the day even when not training is an advantage to you, but with in an hour of exercise increase the amount of fluid. Try to consume 8-12 ounces every hour when not training. Light colored urine indicates that you are well hydrated. Once again experiment within your training to find out how much more or less you need to drink. Bear in mind that the likes of tea and coffee are dyaretics with the cafein levels so try to lower the amount of consumption of these drinks, as well as being a hot temperature they tend to pass through the body quicker.

Recovery Nutrition
Hard training runs, and particular 2 runs a day session, require great attention to recovery nutrition. Muscle fibers can be damaged by running, which can delay glycogen recovery. Carb intake immediately after training will start the process of muscle glycogen resynthesis and prevent a gradual process of muscle glycogen depletion that can occur over several days’ time or longer. Consume ½ gram (1gram/kg) body weight immediately after exercise and plenty of fluids. You may also take on 10-20 grams of protein, this will aid in muscle repair.

After a morning run you could consider consuming :-
• Cereal, milk and fruit + glass of juice
After evening run:-
• Recovery drink

Also within the 2 hrs consume the same amount of carbs and protein, to continue recovery.

• mid-morning snack (yoghurt, fruit)
• OR a dinner containing carbs from (rice, pasta, potatoes, or some whole grain)
Continue to drink fluids …………

Hot Training climate;
• Smoothies are refreshing and hydrating choice that have lots of carbs + protein
• Frozen fruits, frozen yoghurts & similar cold treats (sorbet, sherbets)

Competition Nutrition
Elite runners look at running 10km (30min) – Marathon (2hrs) and the recreational runners are 1hr – 7hrs even some charity walkers. Hydration is critical for all runners, and fueling during the race is essential for any run over 90min. We have already spoken about pre-training nutrition, if you have been training a system then stick to the same for race day.

Here are some ideas of Meal Plans :- During Base cycle training.

Breakfast; OJ 240ml, French Toast 2 slices, Syrups, Strawberries
Lunch; Low –fat cheese 60g, Bread 2 slices, Tomato, yoghurt with fruit, pear
Snack; Crackers 8 small, Hummus, skim milk
Dinner, Rice, cooked, shrimp, red pepper, broccoli, sesame seed oil
Snack; frozen yoghurt, fruit slices

B; English muffin, cream chesse, jam, grapefruit, egg
L; pinto beans, rice, tortilla, salsa, cheese avocado
S; granola bar, peaches, almonds
D;Pasta, lean beef, marinara sauce, green salad, salad dressing
S; frozen yoghurt, blueberries

B; oatmeal, skim milk, wheat germ, bread, jam, OJ
L; chicken, bread, mayonnaise, rice and bean salad, grapes
S; energy bar, banana, yoghurt with fruit
D; tofu, Asian noodles, vegetables, sesame seed oil

Tuesday, 25 October 2011

Winter Cycling

If you want to race or ride strong in races next season, winter training is NOT optional. Winter training can be like watching paint dry and for the most part will never offer the enjoyment of spring, fall and summer training. The following are some tips to make winter training more enjoyable, keep yourself focused, and improve next year's performances.

Start with a set of goals. You should have your training program/plan and your goals written down. Set both long term and short range goals. Keep a log book to track your training progress.

No one training method/system is for everyone. If you can't stand a training system, you won't consistently train. Keep an open mind, and try new training methods until you find the one that fits you.

Winter riding can be enjoyable, get dressed for cold weather. Something to remember if you put too much on you can always remove layers, BUT if you go out the door with too little on you will get cold and might not be in safe control of the bike. Gloves, ear and neck covers, thermals, wind gortex jacket, over shoes, HELMET ofcause and might want to consider a pair of glasses. These are just a few ideas of necessary clothing, the sun does tend to shine a lot more in the winter, but it is the wind chill factor that needs to be blocked from hitting the body.

I am a rider and coach that does not promote riding in icy conditions, need to be wise on the decision to ride out or inside. Yes these are the 2 different types of session for specific Bike training during winter. You also may be keen on improving your core and strength during the winter in gym or x-training environment.

Ideas for sessions during the Winter / off season.

Weights / gym ..Try varied exercises including back extensions, leg presses, leg curls, calf raises, bench press, and abdominal work. Aim for 12 to 20 reps for 1 to 3 sets, 3 times a week.

Indoor Trainer …. the goal is fast cadence, interval work. Warm up for 15 minutes. Do step intervals (30 sec with 60 sec easy spinning, 60 sec with 60 sec easy spinning, 90 sec with 60 sec easy spinning, up to a 3 minute exercise interval and then cycle back down). Aim to keep your cadence above 90 and heart rate at 80-90% MHR. Cool down for 15 minutes. Three times a week.

Then move into an endurance phase with a moderate cadence of 85-95 with heart rate at 75% max. Do a 15 minute warm up, a 12 minute ride, and then a 3 minute rest with easy spinning, then repeat for another 15min block and cool down for 10 mins at the end. Three times a week.

Mountain biking
Can’t go wrong with this, try it, it keeps you on 2 wheels and outside and will toughen you up. Enjoy the off season.

Better still why not try out some warmer locations for you to enjoy the 3 S’s Sun, Sea and “Sycling”

Friday, 14 October 2011

NICK BALDWIN, Seychelles, 2nd 18-24 Kona Ironman Champs 2011

I would like to share Nick's Blog with you, this is coming from a highly motivated and inspirational athlete even at the age of 23.


Also please read Russ Cox's report on Nick's performance, Russ has been helping and advising Nick for a a year know.


Tuesday, 13 September 2011

Bike Training, going from Sprint - Olympic Tri

What type of training rides are you doing ?
  • Intervals
  • Hills
  • Power
  • Heart-rate
  • Turbo / Indoor
  • Road/TT Races
  • Club/group rides
  • Solo long rides
  • 1hr – 6hr rides
There is a lot of different types of variations that will improve your overall race time.  On top of this you need to know what race distance you are planning to target to improve you time on Sprint, Olympic, Middle or Long.  For example let’s take your classic beginner triathlete that has done their first sprint tri and wanting to go into a couple of Olympic distance events next season.

First of all you need to find out how much time you have to train in general, not just for the bike but also swim and run.
Divide your workouts into different intensities, NOT all session same level.  You will need to figure out your intensity levels with the use of either heart-rate or power on the bike, to learn your effort levels.

Recommend that you look at doing.......
  1. One long ride per week of 3hrs
  2. One high intensity built into a workout (10-15min w-up,6 x 5min hard effort (95%) 2min easy spin Rest, 10min c-down)
  3. Every 2 weeks - Hill training, this build strength, if you have a lack of hills, Ride a “BRO” session,  Big Ring Only,  staying in your front big chain ring for the whole of the ride with low cadence
  4. During long ride do at least 1hr of race intensity (75-80%) during the ride of 3hr, and then include a brick run of 30min straight off the bike (15min race pace 15min easy)
  5. 3-4 bike sessions a week is adequate amount for Olympic distance racing 
You can use these examples for all levels as no matter what level you are at you always will return back to basics at some time in your training programme.  Not only will your elements of fitness improve through the implementation of these sessions, but your technical ability of handling you bike and also pedal action will improve.  Making you more efficient, but you may also wish to look at your bike, bike set-up, wheels, bike shoes and also your transition T1/T2 plan and action.

Wednesday, 7 September 2011

Running Speed

Everyone wants to run faster, but how? Here are a few ideas to focus your end goal on running a faster 5km.

Intervals these involve a number of running bursts (usually between 4 and 20) at near race pace or sometimes faster for distance of between 10 meters and 2km divided by recovery periods (rest, walking or slow jogging). In comparison to threshold runs these can produce a greater physical training effect but are less mentally challenging.

Threshold/tempo runs these are runs of between 15 and 45 minutes that are run at near lactate threshold/turnover (the point at which lactate begins to rapidly accumulate in the blood due to the exercise intensity being fairly high). Apart from the obvious physical benefits of this training, mental strength/determination is improved through this training.

Hill repeats these build strength, which is important for improving running speed. They involve approximately 5-15 repetitions up hills of between 50 and 400 meters with a light to moderate incline. The recovery period is a walk or light jog back down the hill. These can also be run downhill to improve running speed, but this does not build strength and is less practical. The up-hills are run at race pace, whereas the down-hills need to be run at faster than race pace. Lifting your knees higher than normal on the uphill repeats will improve strength more rapidly.

Fartlek training this is a really useful training method especially if you don't have much time to train as it produces a range of training effects. It involves a combination of the above training methods, a typical fartlek session might involve a tempo run for 10 minutes, followed by slow jogging, 3-4 hill repeats, and 6-7 intervals.

Easy run (for enhanced recovery) 20-40 minutes of walking/jogging on a fairly flat course at a perceived exertion of 2-3.

Long run (to build strength endurance) 30-150 minutes of jogging at a perceived exertion of 4-5
DURATION: For a training session to produce enough stress for a training effect to occur it needs to be at least 20-30 minutes in duration. To improve your running speed measurably a training program/phase needs to be at least 6-12 weeks in duration.

FREQUENCY: This is how many training sessions are done in a given time. For adaptation to training to occur and to increase running speed at least 3 training sessions a week need to be performed, of which 1-3 are quality. Some elite runners do up to 15 sessions a week with 3-6 being quality sessions but they build up to this over a number of years.

SPECIFITY: For training to be of benefit on race day it needs to meet the demands that the race produces. Since quality sessions are the most important for improving running speed they need to be done on a similar surface, in similar weather and with similar intensity and duration as will be experienced in the desired event.

PROGRESSIVE OVERLOAD: The most important factor in improving running speed is to gradually increase the stress of training, the body adapts to increased stress slowly so be careful not to increase the stress of training too frequently or overtraining/injury is bound to occur. Every 1-2 weeks the stress produced by any one of training intensity, duration, frequency or specifity needs to be increased by 5-15%. If you are beginning running at a low fitness level it is important to start with a low training load that suits your fitness.
To ensure that the body is adapting to the training and that running speed is improving I recommend regular racing or time trials every 4-8 weeks. The test distance should be between 60m (sprinters) and 5km (long distance) but nothing much longer as this will interfere with training. If performance in the test improves it is fine to continue increasing your training load, on the other hand if test times don't improve reduce your training load till you feel the training sessions becoming easier.

You might be able to complete most of the session that I have mentioned but is that with good technique.  The longer you run for the more fatigued you become and therefore maintaining good form and technique is not achievable.
Here is the list of the main drills;
·       High Knees
·       Heel Flicks
·       Front bench kick
·       Rear bench kick
·       Fast Feet
·       Bounding
·       Hands on head
·       Straight legs
 While the drills can be done anywhere, I really like doing them on a soft surface (Grass).
Note that the explosive drills are stressful on the body. Start slowly with a small number of reps.
We would typically do a selection of drill 4-6x for 20-80m duration. In between the drills we would jog easily or walk. As these drills are either technique or strength oriented, we aren't concerned on average heart rates.

Wednesday, 24 August 2011

Nation Newspaper reports on Seychelles Triathlon

Le Seychellois Baccus remporte le duathlon - 24.08.2011

Le Seychellois Franky Baccus s’est adjugé le duathlon disputé récemment à Beau Vallon, tandis que le Réunionnais Sébastien Mace avait raflé la première place lors de l'épreuve du triathlon.
La Mauricienne De Falbaire    Le Réunionnais Mace    Le Seychellois Baccus
Dans l’épreuve du duathlon (2,5 kilomètres de course, 20 kilomètre cycliste et 5 kilomètres de course) chez les hommes, Baccus  avait arrêté le chrono à 1 heure, 15 minutes et 10 secondes (1h15’10) suivi en deuxième position par le Mauricien Marco Ranglall (1h15’12).
Chez les tout-petits, le Réunionnais Guen Leung Zefong avait remporté l’aquathlon composé de 500 mètres de natation et  1,25 kilomètres de course à pied avec un chrono de 8 minutes et 17 secondes (8’17).
Les Réunionnais Thomas Ninon (8’21) et William Parcolle (9’24) avaient terminé deuxième et troisième respectivement.
Le meilleur Seychellois de cette course était Hayden Ah-Wan avec une quatrième place (9’49) et son frère jumeau Lenel avait pris la cinquième place avec un temps de 10’35.
Les frères Payet – Bertrand et Damien – avaient terminé sixième et septième respectivement avec 11’19, et 13’38.
Chez les filles, les Réunionnaises Clara Lavacat, Emeline Begue et Alice Abodie avaient terminé première, deuxième et troisième respectivement avec 8’50, 9’50 et 9’51.
Le Réunionnais Sébastien Mace était monté sur la plus haute marche du podium du triathlon sprint (750m de natation, 20 kilomètres à vélo et 5 kilomètres de course à pied) avec un temps de 1h03’53, suivi en deuxième place par son compatriote Simon Paillard avec un chrono de 1h04’00. Le Seychellois Nick Baldwin avait complété le podium avec 1h04’07.
Deux autres Seychelles, à savoir Simon Brierley (6e avec 1h06’12) et Rondy Monnaie (14e avec 1h30’35) avaient complété la distance, tandis que Ryan Govinden qui, après avoir sorti deuxième de l’eau, avait abandonné la course suite à des problèmes mécaniques avec son vélo tout terrain.
Seuls Govinden et Monnaie utilisaient le vélo tout terrain tandis que les autres coureurs avaient des vélos de course.
Sur la même distance chez les filles, la victoire était allée à la Mauricienne Candice De Falbaire avec un chrono de 1h17’10.
Elle était suivie en deuxième place par la Réunionnaise Sylvia Salesses (1h27’46) et une autre Mauricienne Amandine Gobarden (1h32’00).
Les frères jumeaux – Dim et Nath Mardama Nayagom – avaient pris les deux premières places du triathlon pour les plus jeunes –  15 ans et moins (375 kilomètres de natation, 10 kilomètres de vélo et 2,5 kilomètres de course à pied) en réalisant les chronos suivants : 37 minutes et 31 secondes et 39 minutes et 56 secondes. Le Mauricien Timothée Hugnin avait terminé troisième avec 42 minutes et 02 secondes.
La course chez les filles avait été remportée par la Réunionnaise Georgia Zheemba avec 45 minutes et 17 secondes et la Mauricienne Milena Wong avait terminé deuxième avec 45 minutes et 50 secondes.
G. G.

Video By Paradise Triathlon Training

Thursday, 11 August 2011

Indoor Training

I would like to refer to Nick Baldwin's Blog entry from this week....................  Any Question directed to Nick will be forwarded to him ..............


Indoor Riding

Riding indoors is punishment to some, but it's something I've become accustomed to over the last 5 years.  The last month of training has included a weekly 4 hour indoor ride at a high intensity, tougher than any Ironman ride.  Whilst the breakdown of my long sessions differ from week to week, todays ride comprised of threshold and half-ironman paced efforts, with short rest intervals.  Here's a sneak peak into my 'office':

The set-up

What you see in the picture above is pretty simple.  The fan is roughly one foot away from my face, the laptop just far away enough that it doesn't end up drenched in sweat, and of course, the Ironman South Africa age-group trophy instills extra motivation.  But that's not all that's required - you need water... and a lot of it.

The aftermath...

Including the bottle on the table, that's 5 litres of fluid and roughly 1000 calories required to get through the session.  I'd drink more, but I'm limited by the number of bottles I own!  Additional salt tablets are another necessity to replenish the minerals lost through sweating.

There's a few things you don't see in the pictures, like the overhead ceiling fan or the air conditioning unit - did I mention that you get hot training indoors!?  If there's no cooling devices then I'll struggle to get through a recovery session without heart rate escalating and sweat rate going through the roof.  Two pairs of socks are required, not to double up, but to change half way through the session.  For the long sessions I take my Extreme Endurance immediately before and immediately after the workout, just to keep those dead legs at bay.  Music, podcasts and youtube videos (of past Ironman races) are the order of the day during the workout.  

If you've got the motivation and will power, indoor training is brilliant.  There's no downhills or coasting, just constant pedaling.  I'll admit that it's one of the most boring things you can possibly do, but if you break down the session into structured intervals then time will pass by more quickly.  The mental aspect is not to be overlooked.  Long indoor rides will likely leave you wanting to take up golf and walk away from triathlon, but they give you a mental fortitude that you can draw upon in races.  If you can do 5 hours indoors (speaking from experience it's not for the faint hearted), then 112 miles will seem easy.  Having said that, I'm looking forward to the next long ride outdoors!

Thursday, 4 August 2011

Brick Session Training

Yes I know Triathlon, 3 sports, however "Brick training" refers to training on 2 disciplines most of the time, one after the other or with very minimal or no interruption between.  Most of the time the classic brick session is bike/run, however the other variations are swim/bike or even swim/run (aquathon) aswell as run/bike (duathlon).

Swim/bike brick: while you are swimming, a lot of triathletes will want to use your legs as little as possible or else you may have a hard time when you get on your bike before you start feeling comfortable. A swim/bike workout that simulates race conditions will help you minimize this problem. A couple of suggestions are to use your legs more (that is to kick more which you should do!!) during he last 50-100 meters of your swim to get more blood flowing to them. Also, start your bike portion using an easier gear than the one you plan on using during the main part of the race. This will give your legs a chance to get used to the new sport and accumulate less lactic acid than they would if you started from the beginning with a tough gear.  

3 x (500m swim + 5 mile bike). I believe this is more useful and time efficient than doing a 1500m swim followed by a 15 miles bike, because you will switch sports 6 times instead of only once.  This is dependant on the swim facility not easy in the UK to be in and out of water and also wetsuit.

Bike/run bricks, mainly because the transition between bike and run is the toughest of the two during a triathlon. 

Sprint triathlon workout:  (15 min bike + 3min  run) - repeat three or four times.
Olympic triathlon workout: (20min bike + 10min run) - repeat three or four times.
70.3 triathlon workout: (30min bike + 15min run) - repeat two or three times
IM triathlon workout:  (3hr bike + 20min run)  - do not repeat, however can do 70.3 repeats for IM Brick training

When I do these kind of bricks,I try to do out and back runs with time, you could use a track and run distance rather than time set your turbo up on track side. I force myself to run fast and time myself and use heart rate.  I push on the bike, but the run needs to be the hard part of the workout. 

I am trying to get my body used to running fast as soon as I get off the bike. You are training to adapt to this for race environment.

By doing a series of short repeats you also switch sport (and therefore muscles used) several times in the same workout. You are  teaching your legs and body to switch as fast as possible and as efficiently as possible between two very different kinds of effort. 

I would consider a series of short repeats more efficient then doing the two sports one after the other, especially when you are short on time.  For example set your turbo trainer up track side or garage/garden and ride 10min + run 2min (800m) repeat 5 times.  You decide, DON'T GO OUT TOO FAST 

FIRST TIME  BRICKIES, you should get used to them before attempting the kind of workouts described above. Start with a 1 mile run or run/walk after every bike ride. You can start by walking briskly when you get off the bike and them move to a jog or run within ¼ to ½ mile. You can also attempt your first brick by biking in the morning and then running in the afternoon or after a 1 to 2 hour break.  
When you stop biking and start running the legs feel “strange” and heavy and the heart rate goes up, as our body tries to switch the blood from flowing into the muscles used for biking to those used for running. This feeling is more pronounced at the start of the run and usually the legs get better as time passes - although probably never as fresh as those you have when you run without biking before it (I wonder why?! ). Brick workouts help shorten the time our legs take to start feeling more normal thus allowing us to run better and faster. It is not uncommon to experience cramps when starting to run after biking, especially if you are not used to it. As usual, listen to your body and slow down if you feel a cramp coming. A gel and electrolyte or water will also help if you are experiencing cramps due to the decrease in muscle fuel.

If you have the climate and location for a back 2 back tri then this is a great session.  Whilst athletes were on the Paradise Tri Training camp www.paradise-tri-training.co.uk  in February this year they took part in a .......

B2B super sprint -   swim/bike/run/swim/bike/run 

they also did a 

(20min Tempo bike - 10min easy ride) x 4  (2hr ride)
30min run 
all at 1/2 IM pace even with tough climbs on the route.