R*****s
发帖数: 41236 | 1 http://www.triclubsandiego.com/index.php?option=com_content&vie
（link里面有个23周的训练计划，需要时间从10小时/周到20小时周）
Long Course Training Plan
WRITTEN BY ADMINISTRATOR | 08 DECEMBER 2009
This training outline is to serve as a guideline to help you prepare for and
complete a full distance triathlon. If you desire to race a full distance
triathlon, I recommend you seek out one of the TCSD Long Course Coaches and
discuss your goals and background. There will be at least 1 of us at each
monthly TCSD meeting, otherwise we can be reached at 619.656.5222.
---SWIM TRAINING---
If you do not come from a swimming background, it is advisable to dedicate
yourself to a coached swim plan, or masters program where you can get some
feedback on good stroke mechanics and drills to help you form good habits.
There is a small list at the end of this plan including some local masters
programs.
Swim sessions are more than an opportunity to improve your swim; they also
provide a great way to build aerobic endurance without the impact; an
opportunity to improve recovery; the faster you complete the swim, the
sooner you can begin replenishing calories on the bike.
Critical Swim Success Factors
- If you are a weaker swimmer (read swim slower than 1:35/100yards), I’d
recommend working primarily on stroke fundamentals and drills to improve
your form.
- Participate in several of the TCSD aquathlons and club races to get used
to mass swim starts.
- Join several of the TCSD open water swims, as sighting and breathing in
the open water can be significantly more challenging than in the pool
- Aim for 100 – 200 calories of easily digestible calories (boost, a
protein shake, a gel, or some other light nutrition) 30 – 45 minutes before
your swim start. practice in training to determine what works best for you.
---BIKE TRAINING---
The bike is typically 40 – 50% of your long course day, the training plan
is structured to reflect this. In addition, being strong on the bike will
allow you to start the run with legs more prepared for the coming marathon.
The weekly long ride is imperative to success at the full distance.
Critical Bike Success Factors
- First and foremost, make sure you get a good bike fit. Comfort on the bike
is paramount to success in long course racing. The fit process will take
time, and likely require minor tweaking after the initial appointment. Be
ready and willing to go back for some tweaks as you start getting into the
longer rides. A reputable fit shop will likely have some sort of guarantee
for adjustments during at least the first 30 days after the initial
appointment; utilize these to get your fit dialed. Considering the overall
cost of your long course adventure, money spent on a bike fit to ensure you
are comfortable is a worthwhile investment.
- Aim for 300 – 400 calories per hour on the bike.
- Spin class is a great way to get in a good workout on a tight schedule, 1
– 1.5 hours on a spin bike is comparable to 2 or more hours of road riding
punctuated with stop signs and traffic signals
- use the long rides to figure out your nutrition, this is where you will
take in the bulk of your calories come race day
---RUN TRAINING---
Remaining injury free and consistently training during the weeks leading up
to the long course adventure will be key to a successful day. Running off a
112 mile bike is unlike any other running experience most people will
encounter. Aim to run off the bike at least 1 time during weeks 10 – 20 of
the training plan. These runs need only be 15 – 20 minutes the first few
weeks, and should not be more than 1 hour.
Do not complete your long run and long ride on the same day. If you want to
maximize the benefit of each workout, separate them by 2 at least days. The
point of each of these workouts is to improve your endurance in each
respective sport, this is best done when you begin the workout fresh.
In order to successfully navigate the final leg of a full distance triathlon
, it is important to get your body used to the impact of running for 2.5
hours or more. However, there will be times when your body is tired and too
beat up to run, this is a great opportunity to try aqua (pool) jogging. Aqua
jogging is a great way to improve running strength without the impact, the
elliptical trainer is not as effective as aqua jogging, but does offer a
lower impact running option.
Critical Run Success Factors
- Get fit for the proper running shoes by qualified experts. There are
several running and tri shops that have qualified staff, visit them and try
the shoes they recommend. The right shoe helps reduce opportunity for injury.
- Aim for 200 – 300 calories per hour on the run
- Replace your shoes regularly, every 300 – 500 miles of running warrants a
new pair of shoes for all except the most efficient of runners.
- Allowing your shoes 36 – 48 hours to decompress (not running in them)
after a long run can help extend the expected mileage you get out of them.
This can be accomplished by having 2 pairs of shoes, and rotating them.
---CORE STRENGTH---
Core strength is important to move efficiently, and greatly improves your
ability to stay injury free. There are lots of pilates and yoga (I’ve found
ashtanga yoga particularly beneficial) classes which can help.
Beginning week 10, the workouts should mimic the terrain you expect to
encounter during the event you are training for. For instance, the IM Canada
bike course has a good climb starting at mile 40, and another long slow
climb starting near mile 90. Try to get long steady climbs in around miles
40 and 90 on your training rides.
Do the same for the runs. If you have questions about a particular course,
don’t hesitate to ask. | m******r
发帖数: 9604 | 2 我的tri club的集体训练是个60岁的老头负责安排。他是USAT认证的tri coach. 这是
这个礼拜他发的群信：
MONDAY 1700 HOURS AT LA FITNESS 48 TH AND WARNER SWIM WORKOUT
TUESDAY 1830 SPIN CLASS AT LANDIS
WEDNESDAY STRENGTH AND STRETCHING AT LA FITNESS 48TH AND WARNER
WEDNESDAY LA FITNESS DOBSON AND WARNER FOR SWIM AT 1700 HOURS
THURSDAY RUN FROM LA FITNESS AT 0530 (CHANDLER AND 48TH STREET)
THURSDAY 48TH AND WARNER BEHIND NELOS. FOR A ROAD RIDE. COME JOIN THE
FUN FOR AN 90 MINUTE RIDE TIME TO RIDE AT 1800 HOURS
SATURDAY MEET AT THE TEMPE MARINA AT 0520 TO RIDE AT FIRST LIGHT THE RIDE
WILL BE AN OUT AND BACK COURSE.. I WILL BE GOING TO RIO VERDE AN CLIMBING
9 MILE HILL. WITH A 30 MINUTE RUN AFTERWARDS
SUNDAY MEET AT RURAL TEMPE YMCA AT 0500 FOR A SHORT BIKE AND THE RUN AT
0545. THEN BAGELS AFTERWARDS. |
|
