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Explore developing the better triathlete through these sample
highlights from Performance Coaching Triathlon Newsletters

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Volume 1 – sample highlights

Gale Bernhardt’s, Principles and Practices of Priority Training for Triathlon Reveals in V.1#1:

When athletes first come to me, I ask them what it is they want to do. What is their most important goal? For a brand-new greeny beginner, the goal is usually to just get through an event, which is typically a sprint distance or an Olympic distance triathlon. There are few folks out there that dive right in and do a half Iron Man or Iron Man for their first event. Generally, those that do start with a more difficult event have a deep sports background in marathon running, bicycle racing or endurance bicycle sports.

Mike Ricci’s, The Sport Rotation Approach to Training Periodization Reveals in V.1#2:

Once the athletes get beyond the beginning stages in their triathlon training, circumstances begin to change that require a re-evaluation of one’s approach to periodization. As a triathlete ages, more real-world situations come into play that disrupt the starting model. This makes training harder to get in and creates stress in everyday life. Another consideration for older, more experienced athletes is that they could have established an excellent training base, one that doesn’t require a great deal of base training.

Day One: Play catch throwing the ball on the line at shorter distances. Work on follow through with a crow hop. Start at 30 feet move to 60 feet, 90 feet and 120 feet.

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Volume 2 – sample highlights

Bobby McGee’s, Basic Considerations for Integrating Run Training with Triathlon Performance Reveals in V.2#3:

The average triathlete is generally heavier than runners of the same caliber. The Olympic marathon champion I coached in Atlanta weighed just under 100 pounds; however, if one looks at a comparable triathlete s/he would weigh approximately 25 to 40 pounds more depending on gender. It’s important to visit with the overall coach or the swimming and cycling coaches of these athletes. In this visit I point out certain exercises to avoid in trying to reduce the size of the gastrocnemius muscle to the point where cycling ability is not affected but the athlete loses a pound or two of muscle.

George Dallam, Ph.D. ’s, Favorite Combined (Brick) Workouts of the Coaches Reveals in V.2#5:

Our typical format includes 2-4 repeats of a combination of cycling and running at speed endurance effort (also definable as tempo effort, ½ marathon projected velocity for Olympic distances, and/or “comfortable speed” intensity). The athlete begins each work interval by moving onto the bike at speed as if emerging from the swim, rides the bike segment at tempo effort, then moves through the transition to run at speed and completes the run at tempo effort.

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Volume 3 – sample highlights

Ernest W. Maglischo’s, Slow Endurance and Fast Endurance Swim Training — Fitting the Pieces into the Triathlon Training Puzzle, Reveals in V.3#2:

What constitutes moderate distances in swim training? Doing a group of 25 to 50 meter sprints with a long rest period won’t have much of an endurance training effect. Based on specificity, this will develop sprint speed. By moderate distance, what is meant is to train at speeds that will activate the fast twitch fibers and keep them activated for the longest possible period of time. The down side of this prolonged activation is that the muscles are producing lactate acid, which will eventually lead to exhaustion. Experience shows that most endurance athletes can train at faster speeds for 10 to 15 minutes before severe acidosis forces them to slow down or stop. This is the timeframe during which fast endurance training should take place.

Jim Vance’s, XTERRA Goal Setting Reveals in V.3#5:

One of the fun challenges of off-road triathlon racing is that courses vary greatly both in their technical and physical demands. In running, the nature of hills plays a role in training strategies. This depends on the steepness of the hills and the terrain. By terrain, we mean the physical characteristics of the hill which is especially important on the descents. Some hills offer unique challenges for the Xterra athlete by the nature of their descent. If this is the case, the eccentric loading on the muscle is increased dramatically because of the continuous and extreme braking necessary to manage these technical descents. My advice to athletes is to learn to utilize gravity — use it and don’t fight it. The goal in the descent should be to lower heart rate to enhance recovery. This is achieved by managing gravity to aid in this recovery opportunity.

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Volume 4 – sample highlights

Joe Friel’s, Measure Triathlon Intensity Through Advanced Technology Reveals in V.4#1:

We know that triathlon is a multisport event. So how do you relate the power measure on the bike with the power meter with run and swim events? The relationship to the swim is non-existent. It is the first event the athlete will do. They swim regardless of what is planned on the bike, with or without the power meter. This relationship works best for the run leg. The coach and/or athlete can accurately predict what the total work should be on the bike by measuring power. The athlete then has the “legs” when they come off the bike to effectively compete in the run. Athletes lose more time on the run than they gain on the bike if they work too hard on the ride.

Boris G. Robinson’s Youth Racing the Gateway to Sprint Triathlon Reveals in V.4#3:

From a developmental standpoint, the young athlete should not compete in the sprint events unless they have had at least one year, or better yet two years, of youth distance training and competition experience. The physical requirements necessary to jump from the 11-15 age race categories of about 30-40 minutes duration to the adult sprint race of approximately 75-100 race minutes can be a big jump. It is not like football or basketball where you have quarters, half time and timeouts. The physical demand here is continuous.

Athletes who race in age-specific distance competitions naturally mature as they gain experience. This rate of adaptation is highly individual and this is where coaching plays a key role even more so than it does with adult athletes. Another factor is the amount of time an athlete has to train before they consider taking the next step. The minimum time you should devote is three days a week, but five is ideal.

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