Planification of triathlon

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)