TRAINING
When I was first getting started I always wanted to know what the pro triathletes did for training. I am a
working pro triathlete with a full time job and wife so my training and recovery needs are a bit different
than the guys that do this for a living. On this page I'll try to give you a detailed look into what I do
throughout the season and what some of my key sets are.
2009 Overview:
Back in 2005 I created a 5 year training plan to try and fully develop myself as a triathlete. The first two
years (Nov 2005 - Nov 2007) were mainly base building years to develop my aerobic system. I tried to limit the
amount of time spent at LT or above during these two years. The 2008 season was to be my first season where
I started to fully train all of the systems but unfortunately I had an injury that sidelined me for most of
the year. This 2009 season I plan to make the switch from an Ironman focus to a 70.3 (1/2 IM) focus. I want
to use this season to get my body used to doing faster and more intense work. I plan to race five 70.3 events
finishing off the year with the 70.3 World Championships in November.
Training Volume:
My training volume varies throughout the year. I'll typically train around 10-14 hours during the winter months
and will be between 16-26 hours during the meat of the season. The bulk of my weeks are around 17-20 hours
with my recovery weeks being around 10-14 hours and my stretch weeks being between 24-26 hours. A solid week
for me would be 12-15k swimming in 5-6 swims w/ two key sessions, 180-220 miles cycling in 3-4 rides w/ 2 key sessions,
and 40-44 miles running in 5-6 runs w/ 2 key sessions.
Training Intensity:
For the most part, I try to limit my most intense workouts to three days a week which are usually Tuesday, Thursday, and Saturday or Sunday. On these three days
I will try to sprinkle in some LT, VO2, and economy work during each week. Lately I've been working my bike VO2 and
race pace swim set on Tuesdays, run VO2 and key swim set on Thursdays, and tempo efforts on the bike and run on Saturday or Sunday. In the early part of the season I'll focus
more on workouts like hill repeats and fartleks on the bike and run and later in the season things will get more pace
and wattage specific. I try to do test sets on a regular occasion to measure improvements and to set new training
zones. My non-intensive days are recovery focused. On these days I will go as easy as necessary to get the blood
flowing and muscles loose.
Maintenance and Recovery:
I work as a web developer and sit at my computer desk for 8 hours a day during the week. Sitting causes all kinds
of tightness in the chest, neck, upper back, glutes, hamstrings, and hip flexors. I need to combat this tightness
every day along with the stress that I add through my training load. Here's how I do it:
- Throughout the workday I get up and walk around every hour. During this time I stretch my hip flexors and chest.
- Before each session I'll do some dynamic movements to work the range of motion within the muscles.
- After each session I'll do some static stretching of my shortened muscles.
- At some point during every day I'll take 20-60 mins to do a stretch/roll session. My "roll" session serves as
a bit of a massage using "The Stick" and massage lotion on my calves, the TP Quad Baller on my quads, adductors, lats, and psoas (roller blade part),
and the Kong Ball (dog toy) on my glutes, hip flexors, QL (lower back), upper back, shoulders, and chest.
- I try to get a professional massage from Mike Elkins @ Blue Ocean Somatic Institute once a month.
- I've just started incorporating yoga/pilates into my routine twice per week.
Detailed Training Log:
I keep a daily training log at athleticore.com. In the very near
future I'll open that up for you to view from this page.
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