Maybe you’re training as a Duathlete or Triathlete; or working on being an Ironman   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 founded interval training gets you the same outcome? as a 3-4 hour training session. A good training plan takes full advantage of this research by telling you exactly the number of intervals to do, how long to work and rest and which days to include HIT workouts to get the most out of them  . 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 recuperation capacity, a well designed meal plan should be included that has carbohydrate, protein and fat intake changes along with the alterations in training .
  3. Strategic Rest & Test. Most training programs just suggest laying off and resting every 4th week. But as an alternative of this rigidmethod, you can take advantage of the rest weeks by:    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 randomly 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. Including a half-marathon, a sprint race or simulation and a half-Ironman race in the leadup is a good plan.  .
  5. No Guesswork. Don’t waste time guessing what you shuld be eating, how far and hard to run and what drills to do . 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 precisely 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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