Are you training as a Triathlete or Duathlete ?    Sometimes it can be hard to work out a lifestyle that allows enough time to get in your training. 

There are 7 key principles ( discovered by triathlon coach Ben Greenfield ) that can help you out a lot.

  1. HIT Training.  High-intensity Interval Training (HIT) can help you achieve  superior cardiovascular and muscular endurance, and 30-40 minutes of scientifically based interval training gets you the same effect as a 3-4 hour training session. A good training plan takes full advantage of this research by telling you exactly how many intervals to do, how long to work, how long to rest, and which days to perform these “get the most bang for your buck” sessions . Short and highly effective gym workout sessions should also feature HIT sessions, instructional exercise videos and exact protocols to get you in and out of the weightroom as fast as possible.
  2. Periodization. This splits a 9 month training year  into specific blocks of training and eating, each with a specific purpose. Skills such as force, power, muscular endurance, explosiveness or speed are split into separately designed training blocks. To keep your body bulletproof and at razor-sharp recovery capability, a meal plan should be worked out that has proper changes in carbohydrate, protein and fat intake, along with the different training blocks  .
  3. Strategic Rest & Test. Most training programs just advise laying off and resting every 4th week. But as an alternative of this  unvaryingmethod, maximal training benefit with minimum time takes advantage of rest weeks.   A) combining exact protocols to test swimming, cycling and running progress with the weeks where you performing the easiest, recovery workouts. B) giving your body the exact dietary supplements and fueling specifications it will need for the recovery week.

    So that you don’t have to worry about arbitrarily jotting your test results into a notepad, you should have structured logs that you use to keep track of these important tests. This means that during your 9 months of training, you’ll never go more than just a few weeks without recovering and re-testing.

  4. Racing. The fastest path to both physican and mental domination in Duathlon training, Triathlon or Ironman is to race and compete during your build-up to the big day. A good plan allows for a half-marathon or race simulation, a sprint distance race or race simulation, and a Half-Ironman race or race simulation .
  5. No Guesswork. You can’t afford to waste any time guessing how long and hard to go, which drills to do, what you should be eating, how to choose your post-workout meals, and which pills, capsules and powders are the best. Always have a plan, because if it’s not 100% clear what you’re supposed to be doing in your training, you’re more likely to make mistakes, overtrain, and destroy your potential. Furthermore, if it’s not 100% clear how you’re supposed to be fueling or hydrating, you’‘ll be more likely to mess up your workout recovery and be unable to exercise at your maximum capacity. So from day 1 of your training, follw a plan of exactly what you are supposed to do for both exercise and eating. 

This is the first of 2 articles.  If the second isn’t immediatly after this one, you can find it at Duathlon Training.


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Filed under: General • marathon training • Triathlon Training

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