Statement of the Problem
How can ironman-distance triathletes determine or plan an annual training volume pattern that will increase their chance of success at an ironman-distance triathlon?
In 2004 I participated in a survey to be used in a thesis by an American student. I was one of 19 Ironman athletes surveyed.
The survey provides some interesting insights into the discipline, for example:
Developing endurance and muscular endurance for swimming is secondary to developing technique, but they are still an important part of the training plan (Friel & Byrn, 2003). The secondary consideration, once the appropriate skill level has been achieved, is developing the ability to maintain that appropriate technique over an extended duration; this could be achieved through endurance and muscular endurance training (Friel, 1998; Friel & Byrn, 2003).
General swimming endurance work is characterized as building longer workout durations (Friel & Byrn, 2003) at low to moderate intensity levels. Muscular endurance ability, or the ability to hold a steady pace for a long duration, is developed by moderate duration, moderate to higher intensity swimming work, with the caveat that proper technique must be maintained during the work sessions (Friel & Byrn, 2003).
For cardiovascular endurance development, Penseyres (n.d.), an ultra-cyclist who competes in bicycle races across the United States, recommends a base period that ends 6 to 8 weeks prior to the goal race for shorter races, such as a 160 km event. Penseyres (n.d.) notes that for longer races, such as the Race Across America, duration is used instead of time, and other modifications are made to the plan that do not apply to training for shorter races.
The base period of the plan could last several months and features one long ride each week and at least three other shorter weekly rides (Penseyres, n.d.). The distance of the long ride, and the total weekly distance of all rides, increases by 5% to 10% each week (Penseyres, n.d.) up to the end of the base period. The length of the long ride should reach 50% to 75% of the goal race distance by the end of the base period (Penseyres).
The next 6 to 8 weeks leading up to the event follow the same increase in weekly distance and single long-ride-per-week distances, with the shorter rides becoming more intense and either maintaining their shorter distance or decreasing in distance to allow for the increase in intensity (Penseyres, n.d.). Penseyres (n.d.) illustrates the intensity level for the long ride as "If you can't carry on a continuous conversation at any time during the long ride (including the climbs) then you are going too hard." Basic bicycle endurance work involves gradually extending duration sessions on the bike at low to moderate intensities (Evans, 2003; Friel, 1998; Friel & Byrn, 2003).
The final segment of an ironman-distance triathlon is a 42.2 km run (Babbit, 2002). Run development could be broken down into four stages: learning to run, improving endurance, improving muscular endurance, and improving threshold speed (Friel & Byrn, 2003).
Training to develop muscular endurance for the run could include running sessions in hilly areas, running sessions that include moderate duration, moderate to high intensity work, and running races (Friel, 1998; Friel & Byrn, 2003).
Downey (n.d.), Friel (1998), Friel and Byrn (2003), and Watson (2003), among others, recommends performing a long cycle or run training session once every 7 to 10 days, placed within the training week so they occur a day (or more) after harder or higher intensity workouts. Typical single sport, long duration training sessions could include a 6 hr or 180 km bicycle ride; a 3 hr or 35 km run; or a 1.5-hour or 4 km swim (Friel, 1998; Friel & Byrn 2003).
What is also obvious from the survey is that the maximum training volumes for each sport are reached within 6-8 weeks prior to Race Day, which is precisely where I am now.
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