Scott Cooper February 18, 2013

1. Training Plans
• Desire – set a goal
• Design – develop a plan
• Discipline – stick to the
plan
• Determination – race
day

2. Minimal Math
• 1+1=2
– For each sport, at least one interval session
and one endurance session per week.
• 2x3=6
– Two sessions in each sport per week, six
sessions total.
– 80% endurance and 20% speed

3. Effect of effort on fuel source
1.5
1.4
1.3
1.2 Lactate
Threshold
RQ 1.1
1
0.9
0.8
50 60 70 80 90 100 % Max HR
Zone 1 2 3 4 5

4. Optimal training zones
Zone 1 and 2 Zone 4
– Low HR – Speed work
– Fat burning zone – Shifts LT to right
– 18 months to see shift – Fat burning for 6-8
in RQ hours afterwards
– 80% of training – 20% of training

5. Zone 3: No-man’s land
“Pro’s” Cons
• Feels like a good hard • Not fast enough to
workout. increase LT.
• Out of breath, legs burn, • Not slow enough to burn
fat.
• Ran steady pace just
slower than race pace. • Won’t help you race
faster.
• May be target pace for IM.

6. • Endurance Work
– 80% in Zone 1 + 2
• Shift fat burning
– Easy pace
– HR < 70% max
– 9-12 min miles running
– Easy spinning on the bike
– Long glide on swim

7. • Speed Work
– 20% in Zone 4
• shift LT
– Intervals
• Race pace or faster
• Equal or less time recovery
• 30 sec to 5 min
– Tempo
• Slower than race pace.
• 10-30 min.

8. Periodization
• 4-5 week build in number of intervals.
• Drop back 2 weeks in schedule
• Build again for 4-5 weeks.

9. Interval Strategy
(train smart then train hard)
• Alternate race pace and recovery.
– Gradually build duration and decrease recovery
– Short recoveries
• keep heart rate up
• work on technique and form
• condition body to recover while still moving
– Pacing
• have a target race pace in mind
• discipline to hit it

10. Intervals
• Three variables: distance, pace, recovery
Week
200m 100 200m 100 200m
1
200m 100 200m 100 200m 100 200m
2
200m 100 200m 100 200m 100 200m 100 200m
3
200m 100 200m 100 200m 100 200m 100 200m 100 200m
4
5 400m 200m 400m

11. REST!
• One day off per week.
• Recovery week every 4-5 weeks.
• Cross train to avoid burn out.
• Get plenty of sleep.
• If you feel over trained adjust your plan.

12. 3 ways to view swimming
• Muscle • Holistic
– Move as much water – Long glide
as possible – Feel body position
– High turnover – Contact points
• Mechanical
– Arm as paddle
– Body roll as lever

13. Swimming
• Technique and drills (2-4 laps each)
– S - swim
– K - kick
– I – Individual Medley (back and breast stroke)
– P – pull
• Intervals
– 50-100m (sprint and Olympic)
– 200-400m (1/2IM and IM)
• Active recovery between intervals with drills
– Fist and one arm
– Catch-up and finger tip drag

14. Bomb proof combat roll

15. Bomb proof combat swim

16. Biking
• Balance:
– Aero
– Power
– Flexibility

17. Key Workouts
• Intervals
– 3-5 min (sprint, Olympic)
– 10-15 min (1/2 IM, IM)
• Hills
– Speed work in disguise
• High cadence
– Small front ring

18. Running
• Good form
– Lean at ankles
– Flat foot
– Chin down
– Minimize injuries
• Increase speed
– Lean forward
– Do not lengthen stride

19. Key workouts
• Endurance: • Bricks
– Build gradually adding – 20+ mile bike
a few miles a week.
– 4-5 sprints in second
• Speed: half
– Start race pace
intervals early – 1st 10 min of run at
– Discipline to stay at race pace
target pace
– 800m (sprint, Olympic) – IM: added 1 mile @
– Mile (1/2IM, IM) race pace each week

20. Preparing for Race Day
• Swim in waves
• Bike in wind
• Run in heat

21. Multiple races
• Pick “A” and “B” races
• May need to train through B races
• 3-4 weeks between A races.
– Recover
– Short build
– Taper

22. Off season
• Don’t get out of shape
• Best time to lose weight
• Work on technique and weaknesses
• Rest

23. Cross training
(zone 1-2)
• Walking • Skiing/skating
– Back pack – Classical ski
– Pole hiking – Skate ski
– Snow shoeing – Double poling
– In-line/roller skate
• Paddling – Ice skate
– Canoe
– Kayak

24. Triathlon Training Plans
• Personalize
– How fit are you now?
– What is your weakest event? (early focus)
– What is your strongest event? (late focus)
– What is your target race?
– What are your goals for the season?
– How many hours a week can you train?