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    13 Training Schedules for Triathlons
    13 Training Schedules for Triathlons
    13 Training Schedules for Triathlons
    Ebook271 pages1 hour

    13 Training Schedules for Triathlons

    By Carlos Civit

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    About this ebook

    This book contains 13 detailed training day by day schedules, that different triathletes trained by coach Carlos Civit, followed during the last 8 to 12 weeks prior to a triathlon race, achieving the distances of:
    Ironman distance in sub 9h., in 10h., in 11h., or just to finish
    Half Ironman distance in 4h.15, in 5h., or just to finish
    Olympic distance in sub 2h., in 2h.30, just to finish, or
    Sprint distance in sub 1h., in 1h., just to finish.

    In this book, you will also find, valuable information about subjects like; factors for success, foundation of the base training, heart rate monitors, injuries and nutrition, etc.
    LanguageEnglish
    PublisherAuthorHouse
    Release dateMar 28, 2011
    ISBN9781456722975
    13 Training Schedules for Triathlons
    Author

    Carlos Civit

    Carlos Civit has been involved in sports since he was a young kid, and triathlons have been his passion since 1994. As a triathlete, he has trained and competed both as a professional and as an age grouper. As a Coach, he has trained all levels of athletes from those who wanted to compete at elite level or just for the personal challenge. Highlights: At the age of 9 he participated in his first running event, the 11 km “La Cursa del Corte Ingles” in Spain. This first race was a precursor to a prolific endurance sports career which has included multiple marathons, ultra marathons, sprint, Olympic, ½ Ironman and Ironman distance triathlons. In his opinion, his greatest sports accomplishments are winning his age group in his first ever marathon at the age of 17 and to finish 100 km run at the age of 19. He was selected by the Spanish national team in the ITU long distance World Championship and participated in the Exterra World competition. He has recently been a two time indoor cycling presenter at the IDEA World Fitness convention in Las Vegas, NV. Accreditations: - USA certification as Performance Enhancement Specialist (PES) The National Academy of Sports Medicine (NASM) California,USA - European Fitness and weight training coach certification ANEF (School of Fitness) Barcelona, Spain - European Professional Massage therapist certification ANEF (School of Fitness) Barcelona, Spain. - Triathlon assistance certificate “4 day Clinic for Triathlete Coaches” Manresa, Spain - Bachelor of Science: Technical Specialist in Electronics and Telecommunications Barcelona Spain - Certificate in Robotics Professional academy CEYR Barcelona, Spain - Certificate in Market Studies and Marketing EADA (Private Collage of Business and Administration) Barcelona, Spain

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      Book preview

      13 Training Schedules for Triathlons - Carlos Civit

      Contents

      PREFACE:

      Chapter 1: UNDERSTANDING TRIATHLONS

      Chapter 2: MAKE A PLAN AND SET REALISTICS SPECTATIONS

      Chapter 3: TALENT

      Chapter 4: THE THREE FACTORS FOR SUCCESS

      Chapter 5: STRESS AND BALANCE ON YOUR TRAINING AND LIFE STYLE

      Chapter 6: KNOWLEDGE AND EXPERIENCE IN THE SPORT

      Chapter 7: BASE TRAINING; THE FOUNDATION

      Chapter 8: HOW TO DETERMINE WHAT SPECIFIC TRAINING PROGRAM I SHOULD FOLLOW

      Chapter 9: SHORT, INTERMEDIATE, AND LONG TERM GOALS

      Chapter 10: BRAKING DOWN THE TRAINING BY COMPONENTS

      Chapter 11: WEIGHT TRAINING

      Chapter 12: THE PRINCIPLES OF TRAINING

      Chapter 13: OVER TRAINING

      Chapter 14: BREAKING DOWN THE SEASSON BY PHASES

      Chapter 15: HEART AND HEART RATE MONITORS

      Chapter 16: RECOVERING IS TRAINING TOO

      Chapter 17: INJURIES

      Chapter 18: FLUIDS AND FOOD

      Chapter 19: THOSE MIRACULOUS PRODUCTS TO ENHANCE FITNESS

      Chapter 20: THE LOG BOOK

      Chapter 21: HEAT

      Chapter 22: MECHANICAL COMPONENTS

      Chapter 23: MOST COMMON QUESTIONS

      Chapter 24: WHAT WE SHOULD CONTEMPLATE BEFORE WE START ANY PROGRAM

      PREFACE:

      Why did I decide to write a book about triathlons? The answer becomes obvious when you begin to surf on-line, conduct research in a library, peruse various magazines, or search the shelves of a local bookstore. While you may find plenty of information about triathlons, including training methods, history of the sport, specific triathlons accommodating various skill levels, what I have learned and what I would like to illustrate in this book, has not yet been published.

      Throughout the years that I have been involved in triathlons or any endurance sport, I read many books and specialized magazines about the particular subject for which I trained. I competed and trained with hundreds of athletes, from beginners to world-class, with whom I shared opinions, experiences and mindsets about training. I noticed all of them, including myself, had the desire to know more about training about how to get faster, fitter, and all the secrets of those who perform at their highest individual levels, at professional levels, or just at levels indicative of Age Groupers. I noticed too, that a huge cross-section of the population that practices this sport would like to truly understand more about training methods, swim techniques, bikes and components, running drills and form, nutrition and supplements, and especially about how much truth is in all that has been suggested in published texts. In other words, what REALLY works and what doesn’t. Blindly, we follow what has worked for others, what is in fashion, in season, or what professionals with credentials say and do.

      It seems to me that when athletes are looking for answers to the questions above, especially questions connected to training, the answers are not just complex, but difficult to translate in terms of practical understanding. Having said that, some find the information presented, impossible to apply to individual needs in a training schedule format.

      In answer to these questions, 13 Training Plans for Triathlons focuses in great detail on specific day-to-day trainings during 10 training weeks prior to your event.

      Finally, this book reveals secrets about what has worked for athletes, like you, who want to perform at the highest level.

      Chapter 1: UNDERSTANDING TRIATHLONS

      If you are reading this book, you probably know what a triathlon is, its origins and its modern formats, from the well-known Sprint Distance, (750m swim + T1 + 20kms bike ride + T2 + 5kms run), to the Olympic Distance also known as the International Distance (1500m swim+ T1 + 40kms bike ride + T2 + 10kms run) , to the ½ Ironman distance (1900m swim+ T1 + 90kms bike ride + T2 + 21.1kms run) , to the beast; the Ironman (3.8km swim+ T1 + 180kms bike ride + T2 + 42.1kms run). Also worth mentioning are the triathlons with ITU format, or better known as drafting allowed races, and those where drafting is sanctioned with a Stop and go and 3’ or 4’ forced to rest at the T2 (bike/run transition) area. Actually, in this ever-growing worldwide sport, we find all kinds of distances, profiles, sizes, and formats, all with a common characteristic; you need to swim, bike and run at some point during the event.

      Perhaps you are looking for help in your training. Possibly how or when to train involving key elements others have found useful and with which you may be able to identify. But before you start, there is something that must be mentioned.

      There are only so many hours in a day that usually need to be arranged around school, work, family and the daily chores. It is necessary, therefore, to design a program that is specific to your needs (competitive or otherwise), and in many cases, will be personal and not transferable. Thus, total application of information of training plans found in this book, or any other source may not fit completely with your needs and may be difficult for the athlete to follow it to the letter. Nevertheless, the intent of this book is far from it.

      Chapter 2: MAKE A PLAN AND SET REALISTICS SPECTATIONS

      Did you ever notice that when you ask other athletes or friends about how they feel after their race, in a 90% of the cases you will get answers such as: I had a bad race, I only did it as a training day, I met a friend during the race, we finished together I have an injury that is still bothering me I didn’t train at all for the last few weeks, I did a really long workout yesterday, and still feeling it, etc, etc. What is it about the human convention that we seem to come up with a multitude of excuses?

      Many athletes put a lot of effort into training without carefully setting both a program and a goal. How fast do I want to race? How well can I perform? What is my real expectation, not only competing, but also training? So many times I hear this is what I need to do, and then witness athletes failing over and over, trying to follow an unrealistic program. There is a huge difference between what needs to be done in order to accomplish a certain time or race performance, and what we truly physically are capable of. Not only because we may have our own physical limitations, but it may also happen that our lifestyles, won’t allow us to perform as well as we really could do in a perfect situation. So we need to start being honest with ourselves. You may tell yourself you want to do an Ironman Distance, but you must also ask yourself whether it is possible given your specific lifestyle. Some other questions you may want to ponder are: Should my goal be for a shorter race that requires less training hours? Do I have responsibilities connected with family, business, job? Do I have a stressful life? Am I single, with a huge amount of free time?

      Once you make the decision about the distance for which you want to train, there is another critical question to answer: How fast? Even though this is one of those questions that can only be answered after several weeks of specific training, it is also true, that to chose a certain path you need to know where to start from. As a trainer, I insist on clarity to the questions posed above so that we can develop a realistic training plan. In my first meeting with the athlete, I have noticed that almost 1 out of 2 seniors or advanced Age Groupers explain how good they used to be in his/her earlier sport career years, how fast they ran their best marathon, how fast they used to swim competitively at college, or even explain their battles on the weekend bike races. But, is it realistic to think that if you once were a fantastic athlete, you can be again? Is it realistic to think that if you once ran a marathon in 3 hours you are going to run that fast in a Triathlon? Well, that is a complex question, with a more difficult answer. Normally my experience tells me that it is hard for the majority of us to accomplish the same performance today that we accomplished in our glory days, based on 98% of the cases being attributed to lifestyle rather than capabilities. Because of this percentage rate, we must first be honest with ourselves and start just below our expectations. We always have time to modify

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