For some reason, triathlon attracts many who want to dig into the science of how to train, researching questions like, “Why do I need long runs AND short fast runs?” “Why should I train my core so much if I am not in a sit-up competition?” “Swimming is really the only technique-oriented sport, right?”
It all starts with base training. Marc Evans writes about base training in Triathlete’s Edge. The following is an excerpt from his book reprinted here with permission from Human Kinetics.
“The ability to compete at peak athletic levels depends first and foremost on the athlete’s base preparation. A concentrated base is the foundation, core, and framework that best performances rely on. Base preparation includes exercising at low intensities for long durations—the building blocks used to construct the higher intensity efforts that come later. Dryland training (strength, core, flexibility) plays a chief role in base preparation training to comprehensively prepare the triathlete.
Too many triathletes want to get to the more intense work and neglect this important training. As I like to say, “The bigger the base, the better you’ll race.” Base training is the most important training and preparation part of the season.
As noted in chapter 6, the base preparation period of training picks up from active restoration and includes 16 weeks of foundational work in endurance, strength, flexibility, and technique. The general benefits of base preparation training include the following:
* Develops sport-specific aerobic endurance
* Develops strength, flexibility, neuromuscular coordination, and technique
* Strengthens connective tissue
* Increases the number of mitochondria and capillaries within the muscles
* Increases blood volume
* Enhances glycogen storage and capacity
* Decreases resting HR and increases stroke volume
These benefits are achieved by meeting the objectives of the phase, which include:
1. Assessing current fitness
2. Gradually increasing aerobic capacity and endurance (oxygen consumption)
3. Adding to core and maximal muscle strength
4. Progressively overloading and building up workout frequency, volume, and intensity
5. Promoting neurological development of proper technique patterns to improve economy
6. Training with drills to improve flexibility and coordination (technical exercises)
7. Managing nutrition and rest
8. Transitioning (aerobic/stamina) to bike-to-run workouts of longer duration and low intensity
Base preparation begins by assessing and establishing the athlete’s current baseline fitness and from there establishing short-term, midrange, and long-range goals. I use a battery of pretests to determine an athlete’s swimming, cycling, and running fitness. This is followed by another or several periodic retests to evaluate progress throughout this phase. These tests help define the direction of the training plan by establishing objective training benchmarks, which can be repeated over time. From these benchmarks, an athlete can better establish realistic goals that will give their training and racing a sense of purpose and direction.”
Dave Scott, who is a six time IronMan World Champion, and active.com show some of his favorite stretches in this video. They include stretches for your glutes, hip flexor, piriformis, hamstring, quad and shoulder girdle.
Enjoy and remember to check out the resources page with other great videos. Our online store offer terrific videos as well.
Having spent many years training for fitness, it wasn’t until the last few years I became aware of how delicate a balancing act it can be of knowing how and when to push yourself toward greater fitness and avoiding injury.
I have had many injuries and hope I’ve learned how to approach training with the long tern goal of staying healthy and injury free. I would often push myself too hard when I did not need to or it was not the right time to push. Maybe I did not give myself enough of a rest, either between intervals, sets, or laps. It absolutely is a science and the more I read and study, the more I am able to understand when and WHY I do the things I do.
With the idea of sharing that, I posed several questions to my physical therapy group that helps heal me, Elite Physical Therapy in Charlotte, NC. Kelly Floyd started this the group and Joe and Lesley have joined in the last year. They are immensely qualified and have vast sports experience themselves as well as treating patients of all ages and ailments.
I treasure their input and advice. Here’s some advice I hope you can learn from as well.
What are the training rules of thumb and why are they important to follow?
Always break a sweat before stretching. Think of your cold muscle as a piece of bacon out of the freezer. You bend it and it breaks! Heat it up and it bends much easier!
It all starts with the core, the area of your body from your diaphragm to your groin. When running, jumping, cycling, swimming, or weight training, sitting, standing, bending, you name it, keep your spinal alignment perfect. Your spine is made to be stabilized, not twisted and bent. That’s what our other joints are for. Read more… »
As any athlete knows, stretching is a very important component of a training regimen. There are a few well-regarded thoughts on stretching.
First - always warm up before stretching. My PT gave this example - imagine putting a rubber band in the freezer for a while and another one under warm running water. Which do you think will stretch more and stretch easier without breaking? The one that has been in warm water, of course. You do not have to run several miles to warm up enough to stretch but even walking a little bit until you feel your body more active. Your body will thank you with fewer injuries. Stretching cold is putting more stress on muscles that are not ready for it and are likely to create a circumstance where injury can occur.
Second - Understand that a long lean muscle that has been trained and stretched through its range of motion and can used through its range of motion is more useful and efficient than a shortened tight one. Read more… »
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