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TRIATHER AND PODIST: HOW TO PROGRAM A SUCCESS PREPARATION

alt This November / December period becomes for the Triatles and Runners a season of agonistic season closure with the latest appointments scheduled in these weeks, and this is why this period is associated with a reorganization of the preparation and goals for the New Year. Certainly a good programming is already starting to evaluate in detail what good or bad was played in this competitive season, then analyze the strengths of the preparation just finished, and the weak points to be improved to reach goals ambitious. The attainment of these goals already begins with the preparation of a good and targeted training schedule, leaving nothing to chance.

PREPARATION PLANNING

The training schedule should reflect the characteristics of each sport being tested, Triathlon and Running, and then take as a reference the various athletic training periods, making sure to achieve the best physical condition possible during the agonistic time when you will take part in the races important. Training programming can be divided into several periods, as we have often mentioned, and concern:

  • General Period
  • Specific Period
  • Agony Period
  • Transition period
  • Reactivation of all neglected qualities during the transition period
  • Improvement of General Aerobic Resistance
  • Improvement of General Muscle Strength
  • Improvement of Muscular Elasticity
  • Improvement of the Technique in the various disciplines
  • CrossFit
  • Functional Training
  • Overload enhancement
  • Spinning
  • Rowing
  • Yoga
  • Pylates

GENERAL PERIOD

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In the General Period it is essential to schedule training sessions that reflect the concept of "general", so there are good training sessions that relate to specific discipline, but also activities and sessions of complementary workouts to Triathlon and Running. This period can last from 8 to 12 weeks, depending on your initial physical condition, the goals to be attained, and the time available to train. As said, this period has features that are mirrored both for the Triathlete and Runners, as the general objectives (but specific to the individual discipline) are:

OBJECTIVES GENERAL PERIOD

 

In this General Period away from races it is crucial to take it calmly, in the sense that there is no need to train too intensively and with specific loads, but you need to find again the physical fitness expired after the transition period that every athlete puts in Act after reaching the agonistic goals of the season. So it is important to calmly reactivate all the qualities that are abandoned, omitted or rescaled in the transition period. The exercises and the activities to be carried out may concern, not the sessions specific to the sport practiced, so for the Runners the Race and the Triathlete, swimming, cycling, running, but also general activities that may consist of the following proposals:

COMPLEMENTARY ACTIVITIES GENERAL PERIOD

 

 

The above-mentioned activities can be programmed and executed quietly on days off for those who carry out only racing activities, or in combination with other triatlet-specific activities that normally have fewer days of rest or sometimes train each day to Combining different disciplines. Activities can be alternately proposed week to week by always modifying weekly programming so that they transmit important training stimuli and have more motivation.

As for the disciplines specific to the Triathlete (Swimming, Cycling, Running), for Runners, they should always be programmed with the aim of improving the General Aerobic Resistance, the General Muscle Force and Specification, the Technique.

An example of programming for the General Period, both for the Triathlete and for the Runners, can be the one mentioned below, which should be taken as a general example to fit your physical condition and your ideal programming, both as a workout frequency and How intensity!

WEEKLY PROGRAMMING GENERAL PERIOD - TRIATHLET

Sept.

Lun

Tues.

Mer

Gio

Ven

Sat

Dom

1

Swimming

CrossFit

race

Swimming

Bike

race

Swimming

Pylates

Bike

race

2

Swimming

Potenz

race

Swimming

Spinning

race

Yoga

Swimming

Rowing

Bike

race

3

Swimming

Functional

Training

race

Pylates

Swimming

Bike

race

Swimming

Pylates

Bike

race

4scarico

Swimming

race

Yoga

Swimming

race

Swimming

Pylates

Bike

race

WEEKLY PROGRAMMING GENERAL PERIOD - RUNNERS

Sept.

Lun

Tues.

Mer

Gio

Ven

Sat

Dom

1

CrossFit

race

Yoga

Swimming

Rowing

race

Swimming

Pylates

Rest

race

2

Potenz

race

Pylates

Swimming

Spinning

race

Yoga

Swimming

Rowing

Rest

race

3

Functional

Training

race

Yoga

Swimming

Rowing

race

Swimming

Pylates

Rest

race

4scarico

Swimming

race

Pylates

Swimming

race

Swimming

Pylates

Rest

race

SPECIFIC PERIOD

The specific period may last 8-12 months, it will depend on our physical condition and the sport experience we are devoting to, the more we are new to the discipline, the shorter this specific period, the more we are experienced and trained and the longer it will be The specific period. During the specific period we will plan and finalize the preparation better, by organizing training sessions that take into account the technical gesture and the specificity of the sport we practice. It is important during this time to try the race rhythms, to train intensively ever closer and closer to the racing conditions, recovery is essential in order to be able to handle each training session at its best, the specificity of the gesture is the basis of this period Specific preparation. Nothing must be left to chance, from racing pace, to nutrition and race integration.

triathlete

alt

For the triathlete there will be training sessions for the different disciplines Swimming, Cycling, Racing respecting the conditional and technical conditions of the race we are preparing (Sprint, Olympic, IronMan 70.3, IronMan). Depending on the goal to be achieved, sessions will be scheduled that reflect as much as possible the conditional and technical features of the race being scheduled. So if we are preparing Sprint and Olympic, there will be sessions aimed mainly at improving anaerobic threshold and running at fast pace, the training will be shorter and intense. While we are preparing an IronMan 70.3 or IronMan race, the scheduled sessions will ultimately aim to improve the Aerobic Resistance and Lipid Power with ever-longer and less intense exercises, without neglecting very important mental training sessions in the management Of long-term fatigue.

RUNNERS

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As with the Triathlete, the Runner in this period also needs to be trained in the specificity of the technical gesture and the best possible performance. The training aims to improve the pace of the race and to become aware of that rhythm to be sure to handle it during the race. The training sessions will reflect the race we are preparing, so if we are preparing 10km races it will be important to improve aerobic power (anaerobic threshold), if we are preparing a 21km we will need to improve Aerobic Capacity, if we are preparing the Marathon, The improvement of Aerobic Resistance and Aerobic Power, as well as improving mental strength!

AGOSTIC PERIOD

After a long training of 5 to 8 months according to the race we want to participate in, we finally get to the agonistic period where the efforts are repaid with the best results, or at least hopefully everything happens in the best of ways and wishes. In order for ours to be a Peak Perfomance, we need to regenerate our body at this time, we better prepare ourselves, and do not neglect any aspect of the competition, race tracking, weather conditions we will find in the race , The nutrition and the integration to be implemented before, during and after the race and above all to understand how rush we can handle the race and what end time forecast we can hope for. This period will be discussed specifically in other articles, and now it is crucial to understand how to best train athletic training for the new year and how to set ever more ambitious goals.

alt

In conclusion, we can say that during this period of agonistic year, from November to December, it becomes crucial to better organize the athletic preparation for the new year, all this will be done after we set our 2015 "agonistic agonistic goals" (that is, Respect our World and Everyday Life without neglecting interpersonal and business relationships). Aware of the fact that not always a good training schedule, the athlete leads to the best agonistic result, unfortunately not always the preparation goes "swollen and smooth" but surely it can already be a good point to Start to have clear ideas about goals and races to be played, planning the best preparation without leaving nothing to chance!

Good workout schedule!

(From Runningzen by Prof. I. Antonacci)

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