Training
Frequency
To enable the novice’s first triathlon
to be completed successfully, the necessary physical and physiological
strength, speed and endurance characteristics of swimming, cycling and running
will need to be accomplished (Wallmann & Rosania, 2001). In the middle of
base training 2 (see annual periodised programme – week 24), high mileage and
long duration at low intensities are input to increase aerobic fitness and
muscular endurance. Due to the participant’s beginner training status, 2-3
sessions a week are recommended, which allows sufficient recovery of at least
one day before stressing similar muscle groups again (Baechle & Earle,
2008). Furthermore, the high volume incorporates training concurrently for each
of the sports whilst maintaining a solid strength base (Wallmann & Rosania,
2001). Commonly, lighter and heavier training days, or alternate upper and
lower body days allow training 4-5 times a week. However, this would place
severe stress upon the joints and muscles, as well as overtrain the
cardiovascular and respiratory systems (Baechle & Earle, 2008). The sport
season dictated a 10 month pre-season preparatory phase with guidelines of 3-4
sessions a week. From this outline, and the training status, training frequency
was implemented 3 times a week on Tuesday, Thursday and Saturday.
Exercise
Selection
Core exercises selected concentrated
on the musculature and movement pattern required for each discipline.
Furthermore, multiple-joint exercises use complex coordination and neural
activation most effective for increasing muscular endurance and the kinetic
chain pattern necessary for all three disciplines (Fleck & Kraemer, 2004).
The back squat and lunge elicit a greater rate of oxygen consumption giving
direct implications for aerobic capacity and muscular endurance. Moreover, the
end of range triple flexion position replicates the drive knee high when pushing
off in running, and the flexibility gained in the hip flexors aids the transition
between cycling and running.
Assistance exercises supplement the
required core training by isolating individual muscles to enhance the core
ability, in addition to reducing risk of injury from less skill and technique
involved (Kraemer & Ratamess, 2004). Calf raises and nordic curls isolate
the calves and hamstrings, especially essential for the participant’s
intermittent calf and hamstring tightness (Petersen et al., 2011), whilst
lateral shoulder raise isolates the middle deltoid and supraspinatus key for
stabilisation and proprioception of the shoulder (Day & Johnson, 2012).
Prehabilitation exercises have been
selected according to the nature of the participant, and to prevent common
triathlete injuries such as Achilles’ problems (Alfredson et al., 1998) and
shoulder instability (Jaggi & Lambert, 2010).
Core musculature is key to provide
stability of the spine pelvis and kinetic chain during functional movement
(Fredericson & Moore, 2005). The plank is a vital static stability exercise
used to train the abdominals whilst maintaining a neutral spine. Following this
the supermans specifically engage the multifidi preparing the participant for
the more dynamic exercises of the trunk. The ab wheel incorporates shoulder
flexion and hip extension with lumbar spinal extension (Hildenbrand &
Noble, 2004).
Flexibility exercises are essential to
ensure full range of motion, namely calf flexibility for the participant’s heel
raise during squats.
Exercise
Order
As a beginner, the order has been
organised to demonstrate alternate upper and lower body exercises as completing
them in succession can be too demanding (Fleck & Kraemer, 2004).
Furthermore, incorporating alternated push and pull exercises enhances the
efficiency of the training session by eliminating fatigue building in the same
muscle group (Baker & Newton, 2005). This system also allows a wide range
of muscle groups to be trained in a shorter period of time, enhancing the rate
of physiological adaptations necessary for the triathlon (Baechle & Earle,
2004). Another benefit of completing muscular endurance training in a shorter
period of time is the capability to complete specific discipline training of
sufficient mileage and duration within the same week.
Training
Load and Repetitions
Estimating the 1RM for core exercises
was chosen for the novice over testing the 1RM directly. This procedure requires
lifting experience and adaptation as vast stress is placed upon the muscles,
connective tissues and joints (Baechle & Earle, 2008). In contrast,
multiple RM testing was selected for assistance exercises to prevent injury
risk of weaker stabilising muscles unable to cope with the load under 1RM
conditions. For core, the load selected was based upon the participant’s 10RM
of 10kg. This provided the estimated 1RM of 14kg and for muscular endurance,
recommended load is ≤67% (Chapman et al., 1998). The isolated muscles within
the assistance exercises require less weight of 5kg (greater than 8RM) to avoid
localised stress upon the joint. Specific training goals affect the volume of
exercise repetition prescription, with 12-20 widely recognised as causing
desirable muscular endurance adaptations triathletes need (ie. high reps and
low loads) (Day & Johnson, 2012; Wagner et al., 2010). A lighter load of
5kg for assistance exercises dictates a larger number of reps (15), than for
core exercises at 9kg (12). In addition, a direct relationship has
been found between performing larger repetitions and reducing body fat
percentage meaning participant performance will increase (Fleck & Kraemer,
2004).
Volume
Even amongst novice participants
greater muscular strength is achieved within a quicker time period when
multiple sets of exercises are performed compared to single sets (Baechle &
Earle, 2008). It has been expressed that 2 to 3 sets of exercises is adequate
to facilitate muscular endurance effects on the body without causing adverse
fatigue (Wagner et al., 2010). Therefore, with the participant being a novice
and muscular endurance their primary goal, beginning with two sets with the
expectation of progression is sufficient.
Rest
and Unloading Weeks
Muscular endurance programmes often
have shorter rest periods (30 seconds), to complement the concept of using
lighter loads for more repetitions (Baechle & Earle, 2008). Adequate rest
periods enhance the hormonal, cardiovascular and metabolic responses of the
body to exercise, meaning increased participant performance may occur in the
following sets (Fleck & Kraemer, 2004). Shorter rest periods between
exercises are also tolerated as many programmes incorporate alternating upper
and lower body exercises within a session to allow muscular recovery (Baechle
& Earle, 2008). As the participant is a novice, for certain high stress
exercises, longer rests were given to accommodate for muscular fatigue.
Therefore, having sufficient amounts of rest days is essential as large intense
training/ high mileage on consecutive days can be detrimental to performance
(Bompa & Haff, 2009). To accommodate for effective recovery, warm-downs, fluid
replacement, sufficient nutrition and sleep and sauna sessions were integrated
into the programme (Ackland, 2007).
Periodisation and Peaking
In relation to this case study, the
participant has 10 months to train for the London Triathlon, therefore it only
has one competitive event. The preparatory phase (pre-season) is divided into
base training 1 (general preparation), 2 (specific preparation), speedwork and
taper (Bompa, n.d.) Base training 1 aims to improve basic fitness, discipline
techniques, increase strength, flexibility and reduce body fat. Whereas, base
training 2 consists of larger mileage/ duration, low intensity training,
therefore aiming to improve tolerance to endurance training (Ackland, 2007).
Speed training allows for simulation of race pace and the environment, meaning
volume of training drops to accommodate for the stress of low priority races
(Bompa & Haff, 2009). A tapering phase, 2 weeks before the triathlon,
allows for fatigue reduction and the concept of supercompensation to occur as
the body adapts to the high intensity of training, which has been shown to
increase race day performance (Ackland, 2007). The annual training programme
has been designed to insure the participants’ performance peaks at both the
lower priority races and the main London Triathlon event (Bompa & Haff,
2009; Ackland, 2007).
