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Planification of triathlon
To plan its drive over a whole season is of primary importance, as regards sports activity, the expression " each thing in its time " takes all its value. Warning To plan its drive over a whole season is of primary importance, as regards sports activity, the expression " each thing in its time " takes all its value. The indications presents here are directed with the practice of the triathlon, but can largely be generalized with the practice of other sports activities.
Some definitions: Stamina or endurance (cardiac rhythm lower than 140):
- distance, average pace
- easy breathing
- technique with change of rate of 1 to 2 Min
ITL(Interval Slow Training) (cardiac rhythm lower than 160):
- work lower than the distance from competition (series of 50 with 400m at the same rhythm)
- speed lower at the speed in competition,
Itr (Fast Interval Training)
(cardiac rhythm lower than lower than 180, with a departure approximately with 120)
- connected after ITL
- improves speed, endurance of force and resistance
- repetition of distance at higher intervals but with more recovery.
Split (cardiac rhythm max)
- improves the swiftness
- repetition of shorter distances with almost complete recovery.
A training session requires necessairly
- a heating: 1/4 of time
- specific work: 2/4 of time
- a recovery: 1/4 of time
Standard planning: From January to Mars Preparation - active Endurance (sequence without rate/rhythm, at fine the coasts by bike, more intensive, plates, technical work)
From April at May: Pre competition - very significant Sequence, ITL, split ITR, Sequences
From June to September: Competitions - three cycles: Sequence, competition, distance / recovery (oxygenation, technique) / Sequence, distance
From October to November: Maintenance
December: Recovery - fundamental Endurance (respiratory ease, muscular renforcement)
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