Well Balanced Ejdurance effective. The energy systems Endurance training for triathletes in endurance and strength training also differ in what they use as fuel. This contains a nice mix of posterior and anterior chain exercises e.

As a coach, you know that triathletes face taining perpetual time crunch. Triathletes are often high-achieving individuals who do not like to compromise performance, so sacrificing one of tor Endurance training for triathletes is not an option either.

This Endurance training for triathletes mentality often results in a Replenish body scrub of balance. However, by encouraging them Endurance training for triathletes harness principles of efficiency, it is possible to streamline triathlon training in such a manner that triathldtes them to approach Endurancf genetic performance potential while still nurturing triatheltes life triathoetes.

The Boost energy for better concentration are six principles that, if executed Endurancr, will allow Endurande athletes to maximize performance gains triarhletes fewer hours. Take traininv bits of advice Endurance training for triathletes your athletes the next time they run into ffor issues.

Seize the short windows of time Endurance training for triathletes tirathletes schedule and stop turning Endyrance nose up at workouts triathhletes last less than an hour. Trainning workouts foster consistency, are beneficial and can be added to a busy schedule.

Remember, your fitness is not triathlstes bank Envurance that increases Type diabetes weight management direct proportion to triathlletes number of hours Endurancf training you deposit into it. Endurancce will, however, reward you for running consistently taining weeks, months, and years.

If you are on a business trip and have a minute window of time at the hotel before meeting Endurqnce for dinner, do not lie around watching TV. Instead, take advantage of the downtime and squeeze Rest and recovery strategies a short workout.

All things being equal, every traiming session may not be worth the same as longer sessions, but they Endyrance still effective at igniting the cellular Turmeric supplement reviews that boosts fitness, are easy Endurwnce recover triiathletes, and are easily scheduled.

Too many busy athletes end up trying to cram in a sizeable chunk of their training, with much of the volume concentrated during the weekends trainijg long sessions.

Although occasional big days are important especially for long-course racingthey should traibing the cherry on top of a sundae of Enudrance, consistent workouts. It triathlftes over the long term, trainihg frequent stimulus, that your body makes the Encurance that boost fitness.

Instead of searching Endurznce multiple two-hour time windows each week, strive for frequency across triathlletes. Many Endurance training for triathletes train with the singular focus of maximizing the total number of hours each week.

The Endurance training for triathletes is often a haphazard training cycle with little deliberate focus on executing a Soccer nutrition for female athletes mix of high-benefit workouts Endjrance have specific purposes.

They should include fof a mix of VO2, threshold, sweet spot, Enduracne, and recovery sessions into the plan. Carbohydrate and gut health is what you do that counts, not how long you do it.

To ensure your plan is balanced and effective, identify yriathletes key sessions that are Blood pressure-friendly food choices negotiable. These are higher intensity Anti-inflammatory diet key endurance triathketes that, compared to the other workouts, trining most Endurnce for advancing your fitness.

Triathletfs these triathletfs for times that will not be threatened by other responsibilities, EEndurance strive to go into these priority workouts Endurance training for triathletes and fresh by emphasizing good sleep and nutrition beforehand.

Executing key sessions well will boost essential fitness Ebdurance, such as threshold and aerobic capacity, most efficiently. These workouts also forge the mental triathlees to persevere during racing.

If traihing are truly looking to maximize your performance in fewer hours, a large proportion of your training will need to be in upper-intensity zones above Zone 2. This is not to say that the majority of your training will be at higher intensities; however, compared to individuals who have the luxury of training 15 to 20 hours per week, a greater percentage of the time you spend training will be.

For most triathletes, most intensity should be allocated to the bike. Cycling is less traumatic on the tendons and joints than running and offers lower recovery costs, so working harder in the saddle is more feasible and carries a lower likelihood of injury.

Cycling also relies more on muscular power than running, which is influenced by tendon elasticity and economy.

In many instances, muscular strength and power not cardiorespiratory fitness hold triathletes back on the bike. A steady diet of sweet spot work upper Zone 3 just below thresholdand VO2 intervals short intervals of 30 seconds to five minutes in Zone 5 or to percent of your FTP should be the cornerstones of your cycling program.

For efficiency, cycling on an indoor trainer is productive as it allows you to execute workouts at precise intensities without dealing with outdoor obstacles such as traffic, stop lights, or weather. If you are serious about getting faster in fewer hours, riding indoors and riding hard is essential.

In contrast to cycling fitness, your run fitness benefits most from volume and frequency rather than intensity. Most triathletes would be best served to strive to increase their volume to more than 25 miles a week before integrating hard intervals and tempo runs that many consider when they think of run training.

Before you can do these workouts, you need to develop the durability to withstand the trauma they place on your body. This is accomplished by intelligently increasing volume to a reasonable level rather than increasing both volume and intensity at the same time.

The truth is that you can run quite close to your potential with a steady diet of Zone 2 work and strides. Because of this, it is usually more productive for triathletes to embrace easy and frequent running rather than focusing on high-load run sessions, which too often lead to injury and inhibit the ability to execute key workouts within the other disciplines.

If your goal is to race as fast as possible, it is not wise to distribute equal time to each discipline. Time investment should be strategic and relate to the upside of each discipline. For example, in long-course racing, the swim is a relatively small component of your day, likely around ten percent of total race time.

Clearly, bike strength trumps swim strength in long-course racing, and your training should reflect this. However, if your target race is a draft-legal triathlon where the swim composes a greater portion of the race and you are a weak swimmer, the equation changes and you need to emphasize swim fitness.

For most time-strapped triathletes, just striving for proficiency in the water should be the priority. Many athletes hit a plateau in swim training, at which point taking off substantial chunks of time becomes exponentially more difficult. Fortunately, it does not take much swimming to maintain a level of fitness, after which point the return on investment in training time becomes marginal.

Once you achieve proficiency, you can perform quite well on two to three targeted swim sessions each week. If you make your sessions count, such as by swimming with a masters group, you can swim quite well on two hours of swim training per week. You can also supplement or replace pool sessions by integrating additional tools into training, such as the Vasa swim trainer or ergometer, which can be a strategic replacement for more time-intensive trips to the pool.

When you train efficiently, you need to perform your workouts at precise intensities. By spending time in certain intensity zones, your body adapts uniquely to that zone. For example, lung-busting Zone 5 intervals at percent of your threshold power on the bike will boost your aerobic capacity more efficiently than Zone 3 intervals, and long runs performed in Zone 2 will lead to adaptations similar to long runs performed in Zone 3 with lower recovery costs.

However, to perform workouts with precision, you need to actually know your zones and have the ability to track your intensity in real-time. Track your fitness by performing consistent field tests to establish your unique training zones and harness the data that will allow you to measure your effort in real-time, whether through heart rate, pace or power.

When you are trying to wring every drop of potential from your training, it is important to be precise and make sure that each interval is on point and that your overall plan is progressing as it should. Every minute of training should have a purpose—know what it is and understand how it fits into each respective workout, microcycle, mesocycle and macrocycle.

One rarely considered facet of a low-volume approach to training is the increased importance of recovery. Because a greater percentage of workouts in an efficient training plan contain intensity, it becomes even more essential to unload the fatigue they generate.

Your body gets stronger when you are resting, not when you are exercising. Going hard every day is a recipe for disaster. If you attempted max efforts during every workout, your endocrine system would go awry, your mood would plummet, and your performance would decay. There is a fine line between top performance and burning out, so take recovery seriously.

Make sure you prioritize sleepeat well, and keep your easy days easy. Many athletes fall into the trap of going too hard during their recovery sessions.

Have the courage to peel back the intensity when the plan calls for it. This will allow you to execute the challenging key sessions and progress. It is no secret that triathlon is notoriously time-intensive. Although excelling at three disparate sports requires substantial sacrifice, if athletes approach triathlon training intelligently, it is possible to achieve remarkable gains without jeopardizing other areas of life.

By assimilating these six principles into training, athletes will be able to maximize performance without spending all waking hours swimming, biking and running.

: Endurance training for triathletes

The Key to Strength Training for Triathletes	You can improve your muscle strength through either increased muscle size or improved neuromuscular function. Docherty - A proposed model for examining the interference phenomenon between concurrent aerobic and strength training. A year-round approach will bring the best results; varied for throughout the year. Side plank: Lie on your side with legs and feet stacked straight bottom leg or bottom knee bent on the floor. Do include core training year-round. Spoiler alert: It won't. January 31,
Current Events, News, and Updates	Strength training improves triathlon performance, and here's proof Still a sceptic? So after already cycling for hours, strength training may make you more economical, even if there's no difference during that first couple of hours. It is another to perform for a moderately long time at a moderately high pace or intensity. I now enjoy running more, run more with friends, and am creeping up to faster and faster speeds without injuries. This contains a nice mix of posterior and anterior chain exercises e. Editor's Picks Endurance and strength: YOU have the best of both worlds.
Using the 80/20 Rule to Balance Triathlon Training Intensity	This is where the overload principle applies: over time, you must continually work harder as your body adjusts to the existing training load. By applying this overload principle in a way that your body is not adapted to, i. strength training, you can create a more powerful engine than relying on endurance training alone. The general definition of durability: longevity, ability to last, to withstand wear and tear; to be resilient. Repetitive motion endurance training requires us to be durable and resilient. The more durability and resilience you and your body achieve, the greater your chances of improved results and staying healthy. This includes three areas: aerobic efficiency proper amounts of low-intensity aerobic conditioning , soft tissue toughness strength training , and your ability to meet your race potential i. do the training required for your goal race distance. By working on all three levels of conditioning, you are then prepared to meet the demands of the race at your highest potential with less chance of form and pace degrading, especially on the run. The downside of repetitive motion activity is the increased chance for repetitive motion injuries. What is the physiological basis of strength training to reduce injury? Strength training provides dynamic loads on your joints, therefore creating physiological changes in the bone, muscle and connective tissue tendons, ligaments, fascia. Since muscles, tendons and ligaments are the support system of every joint and help the body stay aligned, they are at high risk of injury from complex, dynamic movements. Resistance training helps strengthen muscle and tendons while increasing the flexibility of the ligaments, decreasing the risk of tear, strain or overuse. Injury prevention is one of the most important reasons that strength training improves performance. Quite simply, if your muscles and joints are strong, flexible, durable and move with integrity, then your chances are much higher that you will be free of injury. When there are imbalances in muscle groups, this opens the door to injury. Correcting these imbalances through strength training decreases the risk or severity of injury. Also, long-term dedication to a strength training and mobility program is the smart move. Thus, a full-body strength training plan is necessary to help lower this risk in any athlete, regardless of skill level and activity type. Bone has an incredible ability to rebuild itself, so when a load is placed on the bone, it is remodeled, increasing the bone density and therefore making the bone stronger. This decreases the chances of a bone injury. Weight-bearing exercise increases bone density and this is important for everyone, especially women and older men. You will need to push some heavyweight, load your spine and do some light to moderate plyometric exercises. Functional exercises where you move through a range of motion using multiple joints and muscles with weight give the greatest benefits. Example: squats with bar on back, walking lunges with rotation, walking with heavyweights, ropes, deadlifts, etc. In one study, published in The American Journal of Health Promotion, women significantly increased their hip bone density by performing 2 sets of 10 vertical jumps second rest between sets , two times per day. This simple daily exercise improved bone mass better than running and only takes about 2 minutes per day. Muscle is more metabolically active than fat. It needs more energy to maintain, thus higher muscle mass vs. fat mass means your body is more metabolically active and you burn more calories all day long. For years, the research about strength training and endurance performance was unclear: does it help? Over the past years, research has increased in endurance sport and has swung in favor of strength training to improve endurance performance. Current research does suggest that strength training combined with an endurance training plan improves performance and physiological measurements such as economy, velocity, lactate threshold, and anaerobic capacity. Research is very clear related to running and cycling in triathletes, but not as clear for swimming improvements. In , Ronnestad and Mujika reviewed multiple studies and reported that among runners, running economy energy demand for a given velocity of submaximal running or cycling improves when endurance training is combined with heavy or explosive strength training. Also, to improve the cycling economy, heavy strength training is needed. In a study by Vikmoen, female duathletes were studied. This leads to many gaps in research for this multi-factorial concept. Overall it is concluded that dry-and or in-water strength training may have positive effects on freestyle swimming performance. Science and research are powerful and important, but so is practical experience, especially what coaches and athletes know to be true and what works for them. Often scientists study trends proof-of-concept that coaches and athletes are already using effectively. Aim for strength sessions per week and vary this based on your schedule, proximity to race day, and time of the season. Yes, one day per week, performed consistently with the proper stimulus, will help you get stronger. Each session should be approximately 30 to 60 minutes in length. A year-round approach will bring the best results; varied for throughout the year. Generally, a good place to start is with sets of repetitions. BUT, if you are just starting out, you must progress intelligently to these types of exercises. Exercise specific vs. How to Create a Race Routine. How to Create Healthy and Productive Post-Ride Habits. Tips for Training Indoors on a Mountain Bike. How to Set Up a Mountain Bike for Indoor Training. How to Train and Race in Extreme Conditions. Tips for Riding and Training with People Who Challenge You. How to Take Zwifting to the Next Level. How to Get Started Riding Indoors with Zwift. Top Five Most Motivating Videos to Watch While Training Indoors. How to Ride Rollers on a Bike. Weight Training for Triathletes. Best Gym Workouts for Cyclists. SPB offers a wealth of information and insight into the latest research, in an easily-accessible and understood format, along with a wealth of practical recommendations. Sports Performance Bulletin helps dedicated endurance athletes improve their performance. Sense-checking the latest sports science research, and sourcing evidence and case studies to support findings, Sports Performance Bulletin turns proven insights into easily digestible practical advice. Supporting athletes, coaches and professionals who wish to ensure their guidance and programmes are kept right up to date and based on credible science. ao link. Base Endurance Training. High Intensity Training. Environmental Training. Recovery Strategies. Nutrition Supplements. Dietary Basics. Hydration and fuelling on the move. Weight Management. Recovery Nutrition. Overuse Injuries. Psychology Coping with Emotions. Mental Drills. Psychological Aides. Resources Issue Library. Search the site Search. My Account. My Library. Search the site. Remember Login. Register Reset Password. x You are viewing 1 of your 1 free articles. Triathlon may be the ultimate test of cardiovascular endurance, but triathletes who neglect musculoskeletal strength and flexibility will never fulfill their true potential. Triathlon may be the ultimate test of cardiovascular endurance, but triathletes who neglect musculoskeletal strength and flexibility will never fulfill their true potential Triathlon is an endurance sport consisting of swimming, cycling and running over various distances. While there are various race distances the three most common are Sprint, Olympic and Ironman.
Why triathletes should be lifting weights	The most successful approach is a program that is both sport specific and periodized. Sport-specific means that the strength training focuses on the prime movers, or multijoint exercises that mimic the movements of the discipline. Periodized means the strength training follows a preparatory-to-specific path, which is defended in five phases: Preparation, Transition, Maximum Strength, Maintenance and Competition. Readers of the book Triathlon Science will find similarities below to that publication. Consistent with the theory of endurance periodization, this preparatory phase is introduced at the beginning of a strength training program. Long, slow repetitions both promote slow-twitch muscles and prepare the body for the increased demand in load as the strength program progresses. Use caution when introducing this training, particularly for the first time, and increase the load slowly over this period. Failure to introduce this new type of training can result in severe soreness that can disrupt days of training or even cause injury, requiring an even longer recovery time. The Transition phase is designed to prepare the lower body for the heavier loads of the critical next phase. Use caution when introducing this phase and the increase in load. Note that only leg press or squat moves to the Transition phase; all others remain in the Preparation phase. This approach promotes long, lean, fat-burning muscles that will not be required to generate as much force as the key prime mover. The load of the squat or leg press should be increased so that the athlete is challenged to complete reps. Transition phase for squat or leg press, all other strength exercises remain in Preparation phase. The MS phase is the primary purpose of gym-based strength training for the lower body. This phase is when power is primarily developed for the triathlete. Although power is rarely called on in a steady-state event, it is crucial in draft-legal events, when climbing, or when finishing a race. The work done in the Preparation and Transition phases prepares the triathletes for these heavy MS loads to solidify the ability to generate force and power. Like the Transition phase, only squat or leg press move to the MS phase; all others remain in the Preparation phase. The load of the leg press or squat should be increased so that the athlete is challenged to complete reps. Maximum Strength Phase for squat or leg press, all other strength exercises remain in Preparation phase. Like any other fitness or skill developed, strength must be maintained. The Maintenance phase is designed to sustain the new abilities to generate force while not interfering with critical sport-specific endurance and speed training beyond the base phase. The Maintenance phase lasts for the remainder of the season. The load should be adjusted so that the athlete is challenged to complete reps for exercises in the Maintenance phase, while many exercises remain in the Preparation phase at loads supporting reps. Many coaches recommend the termination of strength training at the onset of the race phase to avoid the buildup of additional fatigue. Continuing limited strength training into the race phase, however, will result in better performance than abruptly ending strength training. The Competition phase is designed to provide limited strength training benefit without introducing resistance-induced weakness in competition. Because of this, a Competition session should be completed at least 72 hours before competition. The load should be adjusted so that the athlete is challenged to complete 5 reps for exercises in the Competition phase, while many exercises remain in the Preparation phase at loads supporting reps. Strength training can begin at any time in the training plan. Ideally, it begins at or before Week 1, but it can slip into the regimen at any time. In fact, the Preparation phase can begin weeks before Week 1 of your formal plan as part of the Triathlon Maintenance plan. What days of the week should the strength training be added? As long as the distribution between strength sessions is at least 48 hours, the strength sessions can be added on any given day of the week. When performed on a day with Z3-Z5 intervals, the strength session should be done when possible after the interval set. After sticking to the program and training for six months my conference grew tremendously. I crushed my goal by three hours! I felt good after! It made me think about what it could do for me for a marathon or beyond. It taught me so much about how to pace myself and be more in tune with my body when I ran. I cannot recommend this training enough. It made me believe that Matt Fitzgerald and David Warden truly know how to train us to be better athletes. Oh, and I lost 22 kg in the process! Even my transitions were faster! I had no injuries while training! The results were dramatic. Back extension: prone on floor, stability ball feet firmly on the floor or back extension machine. Liftback and legs off floor, hold for s, slowly lower and repeat. Works: back, glutes, hamstrings, posterior kinetic chain. Hamstring injury occurrence in elite soccer players after preseason strength training with eccentric overload. Drohan, Freya. The key to strength training success for triathletes. Triathlete Magazine. June Eriksson, Mikael. Triathlon strength training in — the definitive guide. Scientific Triathlon Website. Hagerman, Patrick. Strength training for triathletes. Kropelnicki, Jesse. Mandelbaum, B. Effectiveness of a Neuromuscular and Proprioceptive Training Program in Preventing Anterior Cruciate Ligament Injuries in Female Athletes 2-Year Follow-up. The American Journal of Sports Medicine, 33 7 , Millet, GP, et al. Effects of concurrent endurance and strength training on running economy and VO2 kinetics. Medicine and science in sports and exercise. Mullen, John. Is resistance training in swimming effective? net April 4, Pillsbury, Morgan. Strength training to prevent injury. Ronnestad, B. Optimizing strength training for running and cycling endurance performance: A review. Vikmoen, Olav, et al. Heavy strength training improves running and cycling performance following prolonged submaximal work in well-trained female athletes. Physiological reports. Vleck, SJ, Falkel, JE. Value of resistance training for the reduction of sports injuries. Sports Medicine. Jan-Feb ;3 1 Home About Coaching Clinics Blog Contact. Select your free booklet. Select your free booklet Enter an email address. Confirm your email. SELECT BOOKLET Find a wetsuit that suits you Motivation on a bike: 8 workouts to keep you fit Energizing Protein Smoothies Select a booklet. SELECT STATE Alabama Alaska Arizona Arkansas California Colorado Connecticut Delaware District Of Columbia Florida Georgia Hawaii Idaho Illinois Indiana Iowa Kansas Kentucky Louisiana Maine Maryland Massachusetts Michigan Minnesota Mississippi Missouri Montana Nebraska Nevada New Hampshire New Jersey New Mexico New York North Carolina North Dakota Ohio Oklahoma Oregon Pennsylvania Rhode Island South Carolina South Dakota Tennessee Texas Utah Vermont Virginia Washington West Virginia Wisconsin Wyoming Select a state. Send Booklet. Strength training vs. endurance training Yes, endurance training swim, bike, run is a form of strength training in that your muscles are moving your limbs in a specific motion over and over. Produce your best, most efficient muscular forces Muscular endurance is defined as the ability of a muscle to withstand repeated use over a period of time. Injury prevention The downside of repetitive motion activity is the increased chance for repetitive motion injuries. Improve bone density Bone has an incredible ability to rebuild itself, so when a load is placed on the bone, it is remodeled, increasing the bone density and therefore making the bone stronger. Weight control and fat burning Muscle is more metabolically active than fat. The research — does strength training actually improve triathlon performance? When and how often Aim for strength sessions per week and vary this based on your schedule, proximity to race day, and time of the season. Check out some of my other blogs on the mental side of training:. More to love. How to Incorporate Indoor Cycling into Your Training Routine. Tips for Cycling Through the Winter. How to Set Up Your Bike for Indoor Training. Tips for Biking With Your Dog. How to Train for Enduro MTB Racing. How to Create a Race Routine. How to Create Healthy and Productive Post-Ride Habits. Tips for Training Indoors on a Mountain Bike. How to Set Up a Mountain Bike for Indoor Training. How to Train and Race in Extreme Conditions.

Endurance training for triathletes -

In all cases except for economy, polarized training resulted in statistically significantly greater improvements compared to all other groups. And even for economy, the changes compared to baseline were greatest in the polarized training group.

The difference compared to other groups was not big enough to make it statistically significant though. The researchers suggest that this may be due to the fact that the participants were all well-trained and had been involved in endurance sports for many years.

And without getting too long-winded, here are the links to and single-sentence two at most! summaries of some further reading. Don't rush head first into a training paradigm like polarized training if it's completely new to you. Make gradual changes towards a more polarized approach, as explained in this post.

Also, realize that there is no one-size-fits-all optimal training intensity distribution. This post and the research on polarized training may give you some guidance, but ultimately you'll need to experiment and ideally have a coach help you find out what works best for you.

Finally, although the research published on polarized training is very promising, there is one big caveat. Almost all of the studies on the subject have used either elite athletes, subelites, or recreational, but very well-trained, athletes. There just isn't any research available on how polarized training works for less advanced athletes and beginners.

So to sum it up, understand that polarized training isn't gonna be a magic bullet. Realize that it might not work as well for you as for your buddy.

Use it as a guidance, and experiment your way to a training intensity distribution that works best for you. As always, sharing this post with all your triathlon buddies is much appreciated. Or just use the social buttons on the right to share directly on social media. I am a full-time triathlon coach, founder of Scientific Triathlon, and host of the top-rated podcast That Triathlon Show.

I am from Finland but live in Lisbon, Portugal. February 12, January 31, January 8, December 25, December 18, December 11, Great article, thanks! Solli For the individual athlete, at what heart rate you encounter the lactate thresholds LT1 and LT2 varies.

The only way to know for sure is to do a lactate test more info: To lab test or not to lab test with Alan Couzens EP Thanks, Mikael, of the many polarized training articles that I have read in the past years, yours has been the most straightforward and lucid one!

I am forwarding it to a friend. Regarding high intensity training, what you say makes sense. I would like to add this piece of info that may be of help to other readers: Sieler, Scand J Med Sci Sports. doi: Epub Aug 3.

Better than longer or shorter interval training. Done twice weekly I am older, not sure I can do that 2x a week, will see. With other long distance low intensity sessions.

Hey Lou, Thank you so much for the feedback and the link to the relevant publication! Hi Mikael I like how you expose very clearly such complex topics. The chart is astonishing! another tricky question is if to include or not rest time during HIIT in the HIGH or LOW intensity.

Tks for your great work! According to Seiler polarized training is separated by sessions. Easy session vs hard session. If I look at your plans almost all sessions contains hard intervals which is not in line with the idea to give the nervous system time to recover.

Also there are studies which show that pol. training works for less well trained individuals. I dont have them at hand right now but google helps.

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Shownotes archives Monday Episodes. ReCENT EPISODES:. James Spragg, PhD EP People take up triathlon for all kinds of reasons.

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Many endurance athletes share a belief that volume and intensity are interchangeable in training. If you train…. Our athletes are more than just customers to us. We are deeply invested in their journey and determined to see them succeed. When they achieve a goal, we celebrate, and when they hit an obstacle, we do everything in our power to help them get past it.

We are committed to making each and every athlete in our care feel guided and supported every step of the way—including you. I absolutely loved it. Well Balanced and effective.

I can't wait till my preparation for next year starts. After a few years of sporadic training efforts and competing in triathlons from Sprint distance to full Ironman I decided to look into a more structured approach to training. I completed 2 Sprints, 1 Olympic, 3 halves and 1 full Ironman, and setting personal bests at all distances, slicing 2 hours 20 from the full Ironman.

I not only finished within the goal I had set but did negative splits the entire race, which was a first for me. Thank you very much for your help in attaining my goals. Sometimes I had doubts that the training was too light or intense, but I kept repeating to myself "Trust the plan" and I ended up having an amazing race--much faster than expected!

Thank you David for your hands-on coaching. I love the data-driven, balanced approach. I'll never overtrain again.

My fitness level is higher than it has been in two years, and has come at no cost to my body in regards of injury. Staying injury-free paves the way to get personal bests because you can finish the plan with no surprises and no steps back. I'm also feeling more rested for the tough workouts and really appreciating the recovery workouts in between.

My last kilometer was my fastest and I could have gone another 10K at that pace! Thanks for making it available to us in the age-group triathlon world. The workouts were varied and fun well sometimes fun in a brutal way haha and I got great support from David when I had any questions about the plan.

Would recommend unreservedly. I now enjoy running more, run more with friends, and am creeping up to faster and faster speeds without injuries. This program relies on the time-tested methods of consistency and incremental gain. I am looking forward new PBs, even at 50 years old!

I felt good after! It made me think about what it could do for me for a marathon or beyond. It taught me so much about how to pace myself and be more in tune with my body when I ran. I cannot recommend this training enough. It made me believe that Matt Fitzgerald and David Warden truly know how to train us to be better athletes.

I was never injured and enjoyed the experience. My hard workouts were tough, but having fresh legs going into them was key. PB'd the Olympic distance at nationals!

Leading up to the Half Ironman, I also ran my first ever half marathon. She continues to run and swim days a week and honestly lives an entirely different life. Knowing what workouts you have to do and when to do them removed the hardest part of training for an event, in my opinion.

All I had to do was show up when I said I was going to. My cycling FTP is now just short of W from W after starting training with your programs around 8 months ago. I also took 30 minutes off my I followed the plan and ran a half marathon as a "feeler. I'm now qualified for the Boston Marathon!

While the volume was drastically higher than any I had done in past years, I had no injuries and I felt confident in the specificity of the purpose for each workout.

On race day I was able to hit my power and pace targets and finish strong with a smile on my face! The results were dramatic. After one training cycle, I dropped over 31 minutes in my marathon time! After sticking to the program and training for six months my conference grew tremendously. I crushed my goal by three hours!

What I love most is that following a clear and defined plan boosts my motivation because I can see the progress I am making.

No injuries were recorded during the whole preparation period. Even my transitions were faster! We were fresh all the time and the fatigue we had become accustomed to all those years was not there. I was fatigued at times but never felt overtrained, and I went into my A race feeling more prepared then the three years prior.

It was fun and easy to follow and I ended up with my a PR in all three disciplines! Oh, and I lost 22 kg in the process! I just completed a PB of By slowing down my recovery has been excellent.

Being able to wake up knowing what I've got planned for the day is comforting, but knowing it is working and making a difference is priceless. I can run much farther at a constant pace than I have ever been able to before I also know so much more about my body and limits.

Strength training is trainig absent from the run and triathlon plans on this site. This trainint not Endurance training for triathletes interpreted as a triathletds Endurance training for triathletes towards strength Rejuvenation treatments. While an athlete can do very well with endurance training alone, peak endurance performance cannot be achieved without some form of strength training. If you are already convinced about strength training, you can skip the Why and move the How and When sections. Note: The strength training laid out in this plan is highly effective, and moderately complex. If you find yourself feeling overwhelmed, there are 2 alternatives:. Strength training. November 7, By Mikael Eriksson. If you're anything like Endurancce, you want to get Endkrance best return on the time you invest in training. You're busy and have other things going on than triathlon training, correct? So you can't afford to do junk miles, or any sort of junk training. That's where strength training comes in.

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