Training for a Long Course Triathlon – 5 Weeks to Race Day with Custom Bike Fit
Source: Custom Bike Fit Youtube Channel: Training for a Long Course Triathlon – 5 Weeks to Race Day
Video Training for a Long Course Triathlon – 5 Weeks to Race Day with Custom Bike Fit
Video Training for a Long Course Triathlon – 5 Weeks to Race Day with Custom Bike Fit YouTube Channel.
Training for a Long Course Triathlon – 5 Weeks to Race Day
Custom Bike Fit: The Key to Performance Improvement
As a triathlete, one of the key elements to success is having a well-structured and effective training program. In a recent conversation between Mark Turner and Michael Baker, they discussed the progress Michael has made in his custom bike fit training program. It is clear from their discussion that the right balance of endurance, strength, and speed training is essential to achieving specific performance goals. Here’s a breakdown of their conversation, highlighting the various components of Michael’s training program and how it contributes to his overall progress and success.
Endurance Swim: Building Aerobic Capacity
To begin the week, Michael focused on an endurance swim, with a series of 4 by 600s, each followed by 30 seconds of rest. Mark emphasized the importance of not timing the swim based solely on a specific cycle but instead focusing on providing adequate rest between intervals. Michael also shared how he improved in the one-legged drills and felt stronger overall. Mark pointed out that the change in the training program reflected an improvement in Michael’s strength, an important factor in his overall performance.
Easy Run: Aerobic Capacity Development
In the afternoon, Michael went for an easy run, focusing on controlled breathing and keeping his heart rate under 130 beats per minute. Mark stressed the significance of such aerobic runs in building Michael’s overall aerobic capacity. He explained that around 80% of Michael’s training volume should be at a level where he feels comfortable and not labored, ensuring that he has the ability to back up and perform another session the next day.
Trainer Session: Building Strength and Efficiency
The next morning, Michael engaged in a trainer session, working on building cadence and heart rate slowly before moving into high RPM 15-second sprints. Michael also worked on one-legged drills and noticed significant improvements in terms of control, smoothness, and overall strength. Mark explained that these drills are essential for improving strength and efficiency, which are crucial aspects of enhancing fatigue resistance and maintaining power levels during a race.
Strength Session: Building Lean Muscle Mass
In the afternoon, Michael focused on a strength session, which included push-ups, lunges, squats, and prone holds. Mark highlighted the importance of these exercises in developing lean muscle mass and noted that Michael’s ability to adapt to the sessions and recover well indicated his experience and strong foundation as an athlete.
Swim and Run: Building Speed and Endurance
On Wednesday, Michael engaged in a swim-run session, primarily focusing on developing speed and endurance through a series of 10 by 100 easy swims followed by change of pace 150s. Mark emphasized the importance of these sessions in helping Michael understand and maintain different paces, essential for open water races. The following run session focused on building aerobic capacity and included strides that helped incorporate neuromuscular patterning and eccentric loading, contributing to overall strength and efficiency for long-distance races.
Bike Session: Developing Slow-Twitch Fibers
On Thursday, Michael revisited a bike session but chose to ride in a large gear, focusing on maintaining tension on the pedals to stimulate slow-twitch fibers. While he did not follow the program’s intended sprints, his strategic approach to maintaining intensity during the ride demonstrated significant improvements in his strength and endurance. Mark emphasized the significance of developing slow-twitch fibers for long-distance racing and the importance of layering different intensity levels to achieve optimal results.
Building Training Programs: The Power of Feedback and Intuition
As they concluded their conversation, Michael expressed his observations on common coaching practices and the significance of using training peaks and power meters while training. Mark explained that while data is valuable, the critical input comes from the athlete’s feedback, perceptions, and overall performance. He reiterated the importance of understanding one’s body and making informed decisions based on personal feedback and intuition. This highlighted the significance of combining data-driven insights with an athlete’s instinctual understanding of their physical and mental capabilities.
In summary, Michael’s custom bike fit training program, which encompasses a balance of endurance, strength, and speed training, has significantly contributed to his progress and performance improvement. Mark’s expertise and strategic approach to training highlighted the importance of building aerobic capacity, strength, and speed while ensuring that the program is tailored to the athlete’s individual needs and goals. The conversation between Michael and Mark unveiled the intricacies of triathlon training and the importance of intuition, experience, and adaptability in achieving peak performance and success in endurance sports.
The opinions expressed in this space are the sole responsibility of the YouTube Channel Custom Bike Fit and do not necessarily represent the views of CicloNews.
