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Installment #2. "1 Hour Per Day or 7 Hours Per Week"
The first thing we want to address is having an acronym for our training program. We are officially shortening it to 1D7W Triathlon Training. Hopefully this will be self explanatory with (1 = 1 hour; D = per day; 7 = 7 hours; and W = per week), hence 1D7W. Ok, on to the next workout tips:
This week we are focusing on swimming (from Clay Evans, head of Southern California Aquatics) and Roger Young (Director of the Velodrome at the Home Depot Center). First let's talk swimming with Clay and establishing a base for training for the LA Triathlon. Hopefully, you took our advice and assessed your level in each sport last week. Again, the focus here will be on the "average" level individual but each person will have his or her own level at each sport. You may need to modify the workout based on your strength. For the workout below that means you may want to adjust the time you might swim 100 yards either up or down depending on your current fitness.
 Swimming tips, conditioning strategy and workout for the triathlete from Clay Evans
This workout is for the triathlete that is an intermediate swimmer, or one that can swim 5 x 100 yards on a 2:00 base or better. With this speed and endurance you can handle the open water and you can if necessary reduce the amount of swimming each week leading up to your triathlon.
Swimming ability is defined by time and conditioning requires a focus on time and pace. Your entire workout should be defined by time. The goal of this workout is all about your TIMES. That means looking at that pace clock throughout your workout and knowing at any moment, your pace and your speed. This is one of the hardest technical things to master in swimming. It is my coaching theory that if you learn to pace, you will learn to relax and if you learn to relax, you will learn mechanical technique. Your time gives you feedback as to how well you are doing and how well you are getting the technical things down.
If you thought keeping track of your time was hard enough, for this workout I want you to count your strokes for each lap. The fewer strokes taken across the pool, the faster and more effectively you will swim in the open water, and more important than that you will have your swimming under control. When you lose control you lose the ability to swim well and then transition well into the next leg of your race.
Workout
- 4 x 50 descend. Choose an interval that will give you at least 15 seconds rest on the first one and keep that interval but increase your speed with each 50. Never just take 15 seconds rest - know your intervals. This is a warm-up. Your times should be slow and relaxed. Each 50 should be faster than the previous. Also count how many strokes you are making it across the pool in? Your goal is to decrease that number while keeping up slow and relaxed, yet descending 50's.
- 4 x 100 descend. Again, choose an interval that will give you at least 15 seconds rest on the first one. Follow the same pattern as above, however your goal is to go faster than double the 50's time. You still are not going too fast - you are in your second stage of warm-up. Are your strokes per length the same as the 50's?
- 4 x 25. This is a small break set to really get you ready for the following main set. 15 seconds rest between each. Breath Control: swim each length taking the least number of breaths. (Ideal - 0, 1, or 2 breaths) How efficient you are in the water is being tested in your yards per breath.
- 4 x 200 descend each going on an interval that will give you at least 15 seconds rest on the first one. Your goal is to go faster than double the 100's. And, can you hold the strokes per length the same as the 100's and 50's. It is hard to put this all together, however this is what transforms the intermediate swimmer into an advanced swimmer.
- 4 x 100 kick. Yes, go ahead and put your fins on. Set and follow an interval that will give you 15 seconds.
- 4 x 50 FAST. Lets change up the pace a little and sprint these. Now set and follow an interval that will give you at least 30 seconds of rest on the first round. Lots of rest! It is good to swim with speed and not just long distance. Try and keep track of your strokes per length. You will take more when you sprint but try and keep track and follow the rule of less is more.
- 4 x 25 Easy warm-down.
Next, Cycling from Roger Young
We have an expression "Time on the bike" that refers to riding in an "aerobic training zone" or at an effort where you are utilizing fat as the predominant source of energy. I recommend that most of the bike time at this effort [what I call Zone 2]. Where's zone 2? You can use breathing [at Zone 2 you can still talk but you can sing or whistle].
You can use heart-rate: Zone 2 is about 78% of your maximum. You can use speed: Zone 2 is about 2-3mph under your desired race speed average.
Considering most triathlons begin in the water and water is usually lower than dry land, one is likely to have to climb out of the transition area on the bike; so its a good idea to add this bit to the weekly rides:
10 times - 30 seconds on / 30 seconds / rest [where on = near full effort and rest = very easy effort]. These near all out efforts will help the athletes get used to an effort greater than they should exert in competition; and therefore take their skills to a higher level. Also it will help them develop some power and speed on the bike.
Workout
Let's say a new triathlete is going to do 3 bike rides per week. Roger recommends
- 1x 1 hour at Zone 2
- 2x 1 hour at Zone 2 with 10x 30"/30" intervals included.
Training Tip for Installment #2
This is more of an announcement: By popular demand, we will be hosting a "Newcomer and Novice Triathlete Mini-Camp" at the Home Depot Center on May 28th. This will be the perfect opportunity to get yourself on the proper course for either doing your first triathlon or fine-tuning for those of you who may be in your first or second season. Coaches will include Clay Evans for swimming, Roger Young on cycling, Wendy Ingraham (Ironman Champion and head of Multisport Marketing for TYR Sports) and Jon Teipen from Brooks Running. The mini-camp will be approximately 5 hours in length (8am - 1pm) and lots of individual development and one-on-one assessment. You should come out of this with a training program to get you ready for the Los Angeles Triathlon Sprint or Olympic distance and compliment the 1D7W program. Some great gear will be included for each camper and discounts into LA. For complete information and registration, go to www.LATriathlon.com.
Final comment from Wendy Ingraham
since many will be on the "7 hours per week" rather than an equal one hour per day workout, she recommends one complete rest day. In other words, you might do two hours on one day, one hour on five days and take the seventh day as rest. It is important to let your body recover properly. More on this topic in future installments.
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