Dziś (sobota), o godzinie 10.00 długo oczekiwane spotkanie z Joe Frielem. Znany na całym świecie autor książek i poradników dla triathlonistów wygłosi 45 minutowy wykład, po którym bedzie możliwość zadawania pytań. Konferencja rozpocznie się punktualnie o godzinie 10.00 w Sali Ziemiaństwa Polskiego przy ulicy Kopernika 30 w Warszawie. Wstęp wyłącznie dla zarejestrowanych. Joe Firel będzie podpisywał również książki – jedną z nich uczestnicy konferencji dostaną od nas w prezencie. Przeczytajcie krótkie streszczenie wykładu Joe Friela.
The Essentials of Training for Triathlon by Joe Friel
Objectives
– Understand the general goals of training
– Know the most important workouts by sport
– Organize your build-up to a triathlon race
Schedule weekly workouts for an Olympic-distance race (S 1.5km, B 40km, R 10km). To swim faster focus on primarily form, not fitness
– The goal is to swim fast with little effort
– The 3 most basic technique skills to master (length, direction, pressure)
The most important sport is the bike
– About half of the race will be on the bike
– About half of training time should be on the bike
– Become as bike-fit as possible and then hold back to run fast
The key to the bike (and run) performance is Muscular Endurance
– ME is the ability to bike (run) just below anaerobic threshold for entire race
– ME workout: Long interval (5-20 minutes), 5-7 RPE/Z 3-4, short recovery (4:1)
Become comfortable with running after riding the bike
– Do a bike-run (“brick”) workout weekly
– Focus on form: flat foot strike and cadence
The closer you get to the race, the more like the race training becomes
– Base Period: 12-20 weeks – general fitness (aerobic endurance, strength, skills)
– Build Period: 3-11 weeks – workouts increasingly racelike (ME)
– Peak Period: 1-2 weeks – simulate portions of race & shorten workouts
– Race Week: 1 week – very short workouts with lots of rest
A typical Olympic-distance triathlon training week in Build period:
Monday Day off (or strength-maintenance training?)
Tuesday Bike 1-2 hours ME
Swim 30-40 minutes for skills
Wednesday Run 30-60 minutes for aerobic endurance/skills
Bike 1-1.5 hours for aerobic endurance
Thursday Run 45-75 minutes ME
Swim 30-40 minutes short sets for skills
Friday Bike 1-2 hours for skills
Saturday Swim 30-40 minutes for ME (aerobic endurance?)
Run 1-1.5 hours aerobic endurance
Sunday Bike 1.5-2 hours ME and
Run 15 minutes ME (brick)
Totals: 3 Swim 1.5-2 hours, 4 Bike 4.5-7.5 hours, 4 Run 2.5-4 hours (8.5-13.5 hrs)
Alternative for Novice: 1 Workout Session per Day (2S, 2B, 2R per week)
