Critical Components of your Training

Steve Fluet looks at important parts of every training program

As many athletes get into their race season they often forget to keep doing the things that got them into good shape in the first place.

Often athletes lose some functional strength, develop bio-mechanical or muscular problems, and suffer a loss of muscle mass because they are lacking enough calories to keep the muscle recovery process working.

I have listed eight components that are important to keep in mind to prevent these types of problems:

1. Structured Training: Your training should build on what you have been doing. You should direct your training towards a peak for your goal race or races. Incorporate small increases in the progression that point towards your major races to ensure better recovery and physiological impact on your fitness. Each discipline should include two key sessions each week that allow you to measure some physiological aspect of your training. The results of these sessions will allow you to adjust your progression as required.

2. Active and Passive Recovery: Include mandatory recovery days during blocks of training. When you should insert these days depends on the cycle of training you are in, your age and experience. I suggest athletes over 40 should include a passive rest day each week, while athletes 30-and-over should take one passive rest day every 10 days or so, and athletes under 29 one day about every 14 days. There will be days you wake up and your resting HR will be elevated. If this is the case take the passive rest day. If you monitor your body on a regular basis you will know when things are not right. The passive day means no exercise at all. An active rest day means a very light session that will increase blood flow to the muscles and keeps the HR very low. Examples of active day sessions would be 1000-1500 yard easy swim and a 45 to 60 minute small ring bike ride. If you are on the edge of becoming over trained, a day or two off will work wonders for future sessions.

3. Post Workout Recovery: Improve your recovery process with food and other tools. This could be formulated recovery drinks, your own smoothie mix (should include protein, EFA fats and carbohydrates), or at least some fruit if you are pressed for time or traveling. Far too many athletes skip eating after training, especially a morning workout, which can affect a later afternoon session. Other protocols that can help are cold water soaks, active stretching (post exercise), and a proper cool down. Never rush through this or skip the cool down. If time is an issue decrease the middle part of the session instead.

4. Self Care: The work that you do in this area allows you to lower the chance of injury. Throughout the year the constant muscular stress of training needs attention everyday to avoid any possible issues. Ideally two sessions of massage each week would do wonders. The cost and time required for that makes it difficult for most age groupers, so self-care becomes a critical piece of the big picture. Before stretching can provide results you must make sure the any trigger points and/or muscular adhesions are released. This can be done with a self-care kit from www.tpmassgeball.com. The site is loaded with information on how to deal with muscular problems. Even five to 10 minutes each day will show improvement.

5. Strength Training: This seems to cause some confusion with multisport athletes. Once you reach your mid 30's you start to lose a small percentage of muscular strength every year. If nothing is done to slow down this process, by the time you’re in your late 40's the impact will really be felt. For athletes over 35, strength training should be completed year around. The program should vary from phase to phase of your training. During your competitive season your goal should be to maintain strength that you developed. Keep the program simple, functional and dynamic. Build in progression, avoid static weight machines, and try to make the exercises sport specific and as complex as possible.

6. Keep a Training Log: Specific data from priority training sessions needs to be recorded. The data collected should include: Heart Rate (HR), Perceived Exertion, and other pertinent data such as your speed, rpm, and power (watts). The data collected allows you to compare and analyze your priority sessions then adjust future sessions as needed.

7. Technique Focus: Every training session you complete should have some focus on technique. It is your technique that allows you to be efficient when racing. Once your technique starts to fall apart you work harder and go slower. Ideally you should do these technique sessions early in the session and then again during the last part of the session when the fatigue level is higher and you will have to focus more. Try doing some video taping sessions throughout the season so you have something to compare as the season runs along.

8. Alternative Training Method: I advise this for most age group athletes. While these are critical during the off season, you can still do these workouts at a reduced level during the season. These workouts provide a needed mental break once and a while. These sessions can help you maintain a much higher general level of fitness and keep your strength levels up. A few that I usually suggest are indoor rowing, hiking, mountain biking or kayaking.

If you have any questions please email me at stevefluet@gmail.com

Steve Fluet has been coaching triathletes since 1992. He is a partner with Dave Scott in their new business “Velocity Coaching”. Steve has a degree in sports medicine and physical education and is a Level 2 expert coach.

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