In this coaches corner we discuss trailing volume and how it relates to your training fitness and peaks.
Athlete Resources, Training Hours, Season Planning
Athlete Resources
Athlete Resources, Training Peaks, TSS
Shifting training plan weeks based on different race distances ♟ ♞ ♚ ♛
Tristar Athlete, your training block has been created in such a way that your coach has created alternating race distances by each week. This means for instance you may be preparing for a half ironman or full ironman triathlon while at the same time have a week that is focused on the energy systems needed for an olympic distance race.
★★★ Overtraining
Athlete Resources, Pacing, Racing, Biking
★★★ Simlpy faster: ridIng “draft legal”
TriStar Athletes, drafting and TRIATHLON is not legal! However, the concept of riding draft legal is not. On flatter courses and portions of flat parts of hilly courses; riding up to the draft zone and coasting can be an opportunity to save energy for not only the bike but also the run. In this coaches corner briefing our coaches teach you how to ride draft legal for max time savings on both the bike and run.
★★★ Regulating up and down your salt intake
★★★ Pacing and parceling out your efforts in training and racing
Athlete Resources, Training Peaks
★★★ Normalized Power Defined (NP)
Athlete Resources, Female Athletes
★★★Planning and coaching for the female athlete
Achilles Tendon Injuries
If you are struggling with an Achilles’ tendon pain our coaches have put together the top things you can do to prevent further pain and or relapse to getting healthy again. Please read our “injured” article” in addition to this specific injury before resuming training.
★★★ Traveling and training
Whether you are traveling for work or play, we know that “life” is going to get in the way of the perfect training plan. Its not easy to fit everything in and nor should you try to. Being flexible and adaptable to the week when you are in transit can mean maintaining your fitness and growing in a healthy way. Our coaches have put together these key points and guidelines for you to stay on task and on track!
★★★ D.Y.O.T ⚠️ "Doing your own thing"
★★★ Heal drop for running
★★★ Coping with cold water swimming - the best "warm up" to prevent a DNF
★★★ Mentorship Team live call: Top 5 swim mistakes and drills to correct them
Learn about the top five swim mechanical errors and how to improve them with these drills.
★★★Training Swing Days Ω
✍ Training swing Ω day - Training swing days allow you to move your schedule around a missed session to another day. When you see this day in the calendar it means it is the best day to add or shift a missed session as follows;
-Should only be a Swim, Bike or Strength Session and not run. Runs are too risky to cause an injury when being moved.
-If you would like to adjust the schedule for a run, move it on the calendar and ask your coaches blessing please : )
-Swing days should not compromise the rest of the week and often times a swing day will also have another session so be mindful that you cannot truly "make up" a session.
-You may also add on an extra one hour to 90min of easy riding on your long ride provided it is done in Z2 or less and also no more than an RPE of 5! That equates to ~50-70TSS points. More than this and the schedule may need a modification.
-When all else fails... let it go. You can't make up a session and there lots of sessions ahead that are important. Move forward and upwards!
Featured
Training Peaks, Athlete Resources, Coach Cliff Scherb
★★★Efficiency Factor - signs your aerobic capacity are improving.
We have known for decades that if heart rate during an all-aerobic (below lactate/anaerobic threshold) workout rises while the intensity (power or pace) stays the same then the athlete is not operating efficiently and his or her aerobic endurance is questionable. The same is true if heart rate stays the same and power decreases or the pace slows.
Training Peaks, Athlete Resources