Iron man himself: a training program for the preparatory phase
Sport And Fitness / / December 19, 2019
The first part of "Be Your Own Iron Man"
My first training session in preparation for the IRONMAN began jogging 5.5 km. Never, do you hear, never do this! Do not give this load without proper training. The road was hilly and I was able to run it only for 40 minutes. Periodically it was necessary to move a step or even stop because the lungs were burning, my heart threatened to jump out of his chest and the air lacked. Running I just fell and lay for five minutes with your eyes closed gasping for air.
On the next day of training were excluded. But the next day I ran 5km again. That's better. Body quickly began to recall what a difficult exercise, and began to adapt.
Whatever it was, but the first 2 weeks of chaotic jogging and cycling still yielded results - pulse and breathing began to level off, running and pedaling much easier. One bad luck, after falling from a bicycle strongly repulsed the hand and knee, that still does not give me full sail.
The beginning of the training year is very important for any athlete. For a triathlete, which builds on the principle of periodization training in particular. We talked about this in a previous article "
Iron Man himself. Preparation of the annual training plan». Therefore, we will prepare a detailed program today for the preparatory period. But first it is necessary to distribute the clock on week days and prepare a template schedule.Distribution of training hours by day and prepare a template
Step 1 - Spread the clock on weekdays
I must say that a clear system of distribution of hours per day there. However, you must consider the following recommendations:
- First of all, determine the duration of workouts that are tied to specific days of the week. It may be days when you go to the gym or doing group training. In general, everything that has a rigid schedule.
- 1-2 times a week training have to be relatively long. This is done in order to train the endurance and to get used to long loads. The intensity may be high.
- It is necessary to balance the load of 3 sports. It follows that it is necessary to carry out often to 2 training sessions a day. More than 2 workouts can not be held! This is a very reduced quality.
- It is necessary to balance the duration and intensity of training during the week.
- Week begins with a high volume (volume of a set duration and intensity) and decreases towards its end.
- One day only one training for one sport. Those. it is not necessary to do 2 training, for example on the run, on the same day.
My hours per week preparatory period are as follows:
When this is not my week begins on Monday and Saturday. I think it is logical for anyone who has a specific schedule, and can carry out long-term training only on weekends.
You can save these proportions in the future, and you can try and experiment. The important thing - not to align the load in a week. Recovery during the week is just as important as in a month.
Step 2 - Preparation of weekly planning template
Actually the template:
In the column t / day specify the total time of exercise a day.
In the column View specify the kind of sports - swimming, running, cycling, weight training, or the BRIC (coaching several sports one by one. Imitation race or any part thereof. More details will be considered later.)
In the column t / training Specifies the time a particular workout.
At the top of the table specified in the plan of hours and kilometers for each sport.
Preparation of training programs for the preparatory period
Step 3 - Distribute classes on weekdays
The first step is to determine what kind of sports in a day, we'll do it. Let me remind you that:
- Need to balance training in running, swimming, biking and weight training.
- Recommendation from the "Bible triathlete" - because 50% of the time in the race goes on biking and the 50% of the training does not stop to give it to this sport. However, we must take into account the individual characteristics of an athlete - strengths, weaknesses, opportunities of training, seasonality, etc.
- Phase anatomical adaptation to strength training is just in the preparatory period. The recommended frequency of workouts 2 -3 times a week.
A simple distribution of training a week is 3 workouts for each sport + strength training.
It may look as follows:
Not being able to swim in the preparatory period of my week looks like this:
Step 4 - Determine the intensity and duration of training
Duration and intensity - 2 workout parameter which together define its scope. With a lifespan clear. The intensity is, in fact, the size of the effort that you are making in training.
The schedule of weekly exercise duration and intensity can be 4 degrees:
- Restorative - and the duration and intensity at this level is so low that you are in the process of recovering and exercise are not strained.
- low - not high load.
- Central - average load.
- high - high load.
these levels are different for each athlete. That will be the one for high load operation, for another - low. During the training, the figures also will change for you personally. But at this point, determine for themselves how each level can be expressed in figures.
For example, for me at the moment 2:00 of continuous running is the average duration. When this intensity pace 5: 30-5: 40 min / km is low.
In the preparatory period the intensity is at a low level. Some very long-term exercise can even be on the recovery level. Duration define yourself according to the allocation of time per day and training. In my chart picture is as follows:
Step 5 - Allocate time for specific training
Now you need to determine when you have all of these workouts a day. Remember that you must have at least 1 long workout per week for each sport. At this stage, the length should not exceed the average. My schedule, see above.
Step 6 - Identify exercises for each workout
The "Bible triathlete" stated a fairly large number of exercises for the development of the athlete on the properties of each sport. Exercises differ not only in developing properties, but also the intensity of the zones in which they are performed. In the next article I will discuss how to carry out tests to determine your own intensity zones. Below are exercises for each sport in the preparatory period of the "Bible."
Run
endurance 1 - running on a flat and soft surface, such as a primer in the park or golf course. A few times, check the rhythm, counting the steps of the right foot for 20 seconds - the target ranges from 28 to 30. At any time, the simulator can be used. It can also be used in cross-training.
endurance 2 - used to maintain and strengthen the aerobic endurance. When running with a slight rise (up to 4%) must remain largely in zones 1 and 2. Is able to do in groups or on a treadmill, which allows to simulate running with enthusiasm. Check rhythm, counting the steps of the right foot for 20 seconds - the target is 28 to 30. It can also be used in cross-training.
speed 1 - make 4-8 runs of 20 seconds with 95% ethyl efforts on a soft surface, such as a park. Relax your face and fingers, moving with proud bearing, and in quick succession. Option exercises - counting for 20 seconds steps of the right foot. The target value should be from 30 to 32.
Bike
endurance 1 - Riding in heart rate zone 1 on a flat road, with convenient for you and cadence by using a small asterisk. Exercise should prodelyvat during the preparatory period as the main aerobic exercise.
endurance 2 - used to maintain and strengthen the aerobic endurance. When training with a slight rise (up to 4%) must reside mainly in the zones 1 and 2. Stay in the saddle with altitude that will allow you to increase the power level while maintaining easy for you to fast cadence.
speed 1 - when driving down hill or on a simulator with a low level of resistance gradually over 1 minute to a maximum increase the cadence (Which you can maintain without a body rocking), while allowing the lower legs and feet (especially toes) to relax. Hold the maximum cadence as long as you can. Reduced for at least a minute, and then repeat the exercise several times. HR performance and power in the process of this exercise are not important.
Swimming
endurance 1 - Swim 10-20 minutes or more in the pulse zone 1, concentrating on the art.
endurance 2 - Swim intervals of 6-12 minutes in the areas 2 and 3. The recovery period after each interval should be 10-15% of the operating time interval. The total length of the service intervals may reflect actual travel distance swimming next upcoming races type A or B. Option exercises - long swim at a constant pace in Zone 2, especially in open water.
endurance 3 - Swim intervals to complete each of which takes 3-5 minutes. Intensity - within the 3 zones. recovery period should be 5-10% of the previous working time interval. Total working time intervals may correspond to an exemplary time required for passage of a distance nearest swimming race type A or B.
speed 1 - During the lesson, usually immediately after the start, go exercises that help to correct deficiencies technology. Do the number of repetitions (each repetition should consist of not less than 30 strokes with each hand), before stopping to rest. Evaluate your technique on the continuation of 10-20 seconds. It will be approximately 50 to 100 meters for each repetition. Repeat every exercise doing no more than 150 strokes (each arm) in the region of 250 to 500 meters. Then go to the next exercise.
speed 2 - Use fins with any exercise, except for the warm-up and cool-down. Fins are especially useful for exercises aimed at maintaining the position of the body above the water level.
speed 3 - At the beginning of the lesson, do the quick repetitions to 30 and less strokes with each hand. The pace should match the zone 5b or 5c, but do not sacrifice form for speed. With each repetition concentrate in the art. Recovery - 30-60-second pause between repetitions. You have to recover well to train the nervous system and muscles to work effectively. Speed replays in the mouth of a state will only lead to the deterioration of equipment. Limit speed repeats 150 strokes each hand.
Strength training stage anatomical adaptation
In order to conduct training:
As a result, my plan all week preparation period as follows:
In the next article we will consider carrying out tests to determine heart rate zones, the actual intensity of the band themselves, as well as the process of keeping a diary of the athlete.
Total
- Despite the fact that in the run all week may look exactly the same, you can make some variety - change training places, try different duration, etc.
- If you are in good physical shape, do not get caught in the trap of the preparatory period - it might seem too easy. It is not necessary to increase the load. Go in slowly, and have fun - the time of hard training will come very soon.
- Any plan works only when it is performed. So... go ahead!
When the question is, "Can I do it or not," it is not a question of your ability. It is a question of desire and will. Desire gives purpose. The will gives the path to the goal. And Opportunities - are endless.
A photo: alberto Loyo / Shutterstock.com