Sprint Distance – This is perhaps the most popular of the Triathlon events. There is no established distance for each of the disciplines but the swim is between 1/4 to 3/4 mile, the bike segment is 10 to 12 miles and the run is a 5k. Whether you do this as part of a relay team or as an individual competitor, I can help you improve your performance in each of the disciplines as well as your T1 and T2 transition times. My coaching for this distance event involves short distance interval work in each of the disciplines to extend your lactate threshold and longer distance, easier pace/speed training to develop your aerobic capacity. Each week's training will involve training in each of the disciplines with an emphasis on the discipline you or your race splits have identified as the one needing the most work. Training will include "brick" workouts as well at practicing transitions and starts. Training plans can be based on pace/speed, Level of Perceived Effort or Heart Rate zones.
Olympic/International Distance – The International Triathlon Union has set the distances for this event at 1500 meters for the swim (about .9 mile) , 40 km for the bike (about 25 miles), and 10 km (6.25 miles) for the run. Short- and long- interval training for swim and run with the recovery interval being easy pace/speed activity are the basis for lactate threshold development. Clinical studies with cyclists have shown there is greater improvement when the recovery interval is continued work at a lower level of effort vs. a recovery interval of complete rest by standing in the shallow end of the pool or beside the track. Longer distance training to develop aerobic capacity includes portions at race pace/speed. A well known coach once said "If all we do is long, slow training, we just become long, slow competitors." I incorporate practicing the fueling and hydration plan you will use on race day into the longer distance training. Brick workouts will include practicing your start and transitions. Training plans can be based on pace/speed, Level of Perceived Effort, or Heart Rate zones.
Half Ironman - Even with this long course event, training will include short-interval training that will progress from a single set of multiple reps to multiple sets of multiple reps. The rest interval is also decreased as a way to apply the stress that brings about improvement. Training for the bike and run will try to replicate the terrain of your event as much as possible. Bricks will include practicing the transition and starts (whether in water or from shore/pier). Training plans can be based on pace/speed, Level of Perceived Effort, or Heart Rate zones.
Ironman - Competing at this distance is the goal of many Triathletes. The training process often involves many months, often up to a year. Training plans will incorporate races of shorter distance to measure your improvement in fitness and to identify where changes in the training plan might be needed. As with the other distance Triathlons, short- and long-distance interval training, longer distance, lower level of effort aerobic capacity development, bricks, transition and starts practice will be part of the plan. Training plans can be based on pace/speed, Level of Perceived Effort, or Heart Rate zones.
Relay - I can help the entire team improve the team performance with a plan for each member of the team for the discipline each will do on race day.
Aquathon/Duathlon - These increasing popular multi-sport events involve only two of the three disciplines. I can help you improve your performance in both of the disciplines.
To discuss further how I can help prepare you for your next multi-sport event or season of events, contact me at Info@TriathlonCoachCT.com or 860 202 5229.
Helping athletes of all ages and abilities since 2006