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Post by David Power on Oct 19, 2015 8:03:28 GMT
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Post by David Power on Nov 14, 2015 16:06:47 GMT
Hi all,
I attended this coaching session today, with about 20 other coaches from around the country. The focus was on "winter training for triathlon" and they had a great mix of 5 speakers - a running coach Gerry Curtis, a S&C coach John Barrie and two triathlon coaches Eamonn Tilley, Oliver Harkin & Stephan Teeling-Lynch.
What did I learn...
- there are no secrets or shortcuts, it's all about consistency of effort and training
- make a training plan, structure in blocks (3 weeks build, 1 week recovery)
- mix your running: mileage, plus tempo runs, plus strides plus variety of surfaces (road, hills, track)
- marathon work off a minimum 14 week plan
- enjoy your running & make the most of what we've got (not what you don't have) - i.e. use our hills, parks, facilities, weather to your advantage
- rest & recovery is key - don't underestimate it or think you can get away without days off, or easy weeks or good nights sleep.
- S&C is central to your plan, don't see it as optional, especially in winter. Take time to build strength, power, speed & endurance in key muscle/body parts.
- start S&C with funcational foundations of movement - stability, balance, avoid repetitive strain injury.
- practice key movements: squat, lunge, push & pull (lift), brace (planks), rotation, hinge
- long distance Ironman & 70.3 training needs to focus on long term plan and build up slowly. Work on technique first. It's important to train in a group to learn, make it social and pass the time quicker. Use out and back routes for run/bike to allow people of different paces start/finish together.
- have 3 BTDs before the race to prepare: Big Training Days. 1hr swim, 4hr bike, 1.5hr bike - wear your race gear and use your equipment & nutrition.
- think about what's next? After your Ironman or big race, don't stop completely, think about something shorter/fun to do to keep your interest/activity.
- nutrition is key: everybody is different on gels/drinks/food but experiment before the race and know what your race strategy is.
- visualisation: plan worst case/best case scenarios so you know how the build up and day will go and won't stress/panic
A few actions for me:
- organise Ironman group meet up and list of people racing long distance in 2016, so you can all learn off each other, possibly train together, share training tips and work on common training plans/schedules.
- work with Training officers to get training blocks defined for new members, experienced members and long distance members. Give people an outline structure to follow and plan periodic group training events/sessions to measure progres and share feedback in a group.
- identify leaders for various coaching roles (e.g. bike lead; swim lead; run lead) to coordinate sessions and plan over year
- work with training officers to identify training plans for weekly cycle spins, with routes, technique work and goals of session, so people know in advance and can work on developing skills along with building mileage.
- check SDCC website re grant opportunities
Any feedback or questions welcome on coaching thoughts or help wanted.
David
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Post by andrewboyle on Nov 14, 2015 16:14:52 GMT
Really interesting Dave, thanks for sharing.
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Post by liamjlynch on Dec 4, 2015 21:29:49 GMT
Good stuff Dave,I'm willing to share my training plan from Cat with anyone at this time of year it's pretty relaxed but it can get full on as the months pass
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Post by johnbrennan on Dec 4, 2015 22:36:25 GMT
Liam id be interested in that.il pm my email if that's ok?
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Post by liamjlynch on Dec 5, 2015 21:14:30 GMT
Yep John no problem
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