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Published by GALAKSI ILMU SKST 2, 2021-03-23 09:01:08

The Triathlon training book

The Triathlon training book

SAMPLE SESSION L2 SESSION SAMPLE ACTIVITY
WARM-UP
This sample session from Level Steady pace ride in easy gear for
2 shows you how to structure PRE-MAIN 10–20 minutes: increases your heart
a session around your main set. DRILL SET rate, focuses the mind
The levels below offer a choice MAIN SET
of sets. Select one, increasing Harder gear, increase cadence:
by 10 percent every session COOL-DOWN 30 seconds left leg, 30 seconds
until you can complete any of right x 10 (outdoors or on turbo)
the sets listed. Focus on key
areas to improve and aim to e.g. 6 x 5 minutes at 55 rpm with
complete three different 5-minute spin between: moderate
bike sessions per week. increase in effort, in a higher gear
For a sample foundation
program of weekly sessions, Easy 5-minute ride: winds your body
see pp.122–123. down slowly after a tempo ride,
reducing risk of injury

4 vVO2 MAX 5 MAXIMAL
An intense session to raise your These are intense sessions at
vVO2 max (speed at which you 100 percent of your HR max.
reach maximal oxygen consumption).
TARGET: 103–180 percent of FTP, or
TARGET: 100–103 percent of FTP, or 96–100 percent of HR max.
85–96 percent of HR max.
MAIN SET:
MAIN SET: Choose one of these sets: It is essential that you do a thorough
warm-up first (see Cycling warm-up, top
• 3 x 6 minutes cycling at 100 percent left), then work through these in turn:

effort In a hard gear and around race • 15–20 x 30-second sprints
cadence, with 6 minutes recovery • 6 x 3 minutes at threshold, then out
between sets in lower gear, OR
of the seat and sprint for 40 seconds
• Hill: up a hill with a gradient of
• Tempo uphill, then out of the seat
6–12 percent for 1–3 minutes; drop
just below threshold to dissipate and sprint for 10 seconds
lactate for 3–6 minutes Allow full recovery between each.

RECOVERY: Continue easy pedaling RECOVERY: You will need 48 hours
for the same time as the repetition. before another intense session.

PROGRESSION: Work harder as you PROGRESSION: Increase resistance
get fitter, or reduce the recovery time. or repetitions.

BENEFITS: Increases your vVO2 max BENEFITS: Improved economy
and also speeds up recovery from short and power, as well as increased
sprints or climbs by dissipating lactate fast-twitch muscle recruitment
(see p.160) from hard-working muscles. (see p.160).

For more details on how Levels 1–5 target physiology and fitness, see pp.160–161.

50 THE CYCLING LAB

ASSESSING YOUR TAKE THE FTP TEST
BIKE FITNESS
Functional Threshold Power (FTP) is
Cycling is affected by numerous factors—from weather to road the average power you can sustain
surfaces—all of which may mean you use up more energy than for an hour. The higher your FTP, the
planned, leaving you short for the last leg. So it is crucial to stronger you are. Because cycling
assess your bike fitness. Visit your doctor for a checkup and is all about endurance in changing
take the general fitness tests on pp.28–29 before you begin. circumstances, the FTP is the best
measure of your fitness. However, it
Q WHAT ARE THE FACTORS Alternatively, schedule a regular is difficult to measure yourself over
THAT CAN VARY? session in an indoor gym and use a full hour, so a 20-minute session
one of the cycling machines there is the standard indicator in biking.
A Cycling is basically pedaling to measure your power output.
against resistance, but if WHAT TO DO
you are training outdoors, that Q WILL SPEED MATTER
resistance can be constantly DURING MY RIDE? 1Warm up Do the cycle warm-up
changing. Small inclines, rougher before you begin the test (see p.52).
or smoother surfaces, gusts of A In triathlon cycling, power
wind, and “false flats” (sections output is far more important 2Calibrate Whether you have a
of road that look flat but aren’t than speed. This is because if your power meter on your bike or are
really) will all affect your Rate race pace is, say, 19 mph (30 kph) using a bike in a gym, make sure that
of Perceived Exertion (RPE, see but you are riding into a headwind you reset the device after your warm
p.29) and may give you a false of 6 mph (10 kph), you will have up to ensure that you collect only the
impression of how you’re doing. to slow down or risk consuming data for the time trial (TT).
so much energy that you run the
Q SO HOW CAN I MONITOR final leg at less than your optimal 3Cycle 20 minutes Time trialing
MY WORK RATE? speed, or even end up walking it. is all about hitting and holding a
sustainable pace, and your warm-up will
A One solution is to use a Q WHERE SHOULD I DO MY enable you to get up to your TT pace
power meter—an electric BIKE FITNESS TESTS? right away. Keep up this pace, and
gauge attached to the bike’s crank if you have gone out at the right level
for measuring the turning force A You need to find a course you may have a little energy left at the
(torque) you apply to the pedals. It where you won’t be held up end to drive the pace harder for around
gives you real-time effort levels in by traffic or obstacles. Make sure 20–30 seconds. Have a friend there to
power units called watts (W). Its it is as flat as possible: downhill make sure you are okay after the test.
advantage over a heart rate (HR) slopes allow you to freewheel,
monitor is that it doesn’t have a which won’t test you. Choose a 4Cool down Ask your friend to record
time-lag. For example, on a false quiet, distraction-free route to the data that you have just produced
flat, your HR may have gone up allow for maximum concentration. because you will be exhausted and
20 beats per minute but it may Alternatively, use a gym bike that probably in no state to do much else
be a few minutes before this records power. Repeat each test than recover. If you are on your own,
registers on your HR monitor. on these pages every 8–12 weeks. make sure that you press “SAVE” on
your device.

WHAT TO RECORD
As long as you press “SAVE” on your
device, most of the data below will
be saved automatically. But check this
with a test run prior to the real thing.

• Average power output The power

output from your meter or gym bike
will be given in watts (W).

ASSESSING YOUR BIKE FITNESS 51

• Normalized power (NP) DO A 10-MILE (16 KM) TIME TRIAL WHAT TO RECORD

Riding a bike is not smooth, so the The test is simple: simply ride your • Time taken to ride 10 miles (16 km).
NP function on a power meter or gym bike as fast as you can for 10 miles • Average and maximum heart rate.
bike effectively calculates the average (16 km). It is less accurate than an • Average cadence, average speed.
power produced during your ride. FTP test because your ride time is
likely to be influenced by variables HOW DO YOU RATE?
• Average cadence Cadence is such as weather. But if you can ride The best cyclists can finish in under
the same course each time on days 20 minutes. Most beginners will
the number of pedal revolutions per with similar conditions, it can be a take more than 30 minutes.
minute, and it is a useful objective great way to track your progress.
measurement (see pp.44–45). A gym
bike should measure it automatically. ASSESS YOUR POWER-TO-WEIGHT RATIO (PWR)
During your training you will get a
feel for what cadence suits your Use a gym bike or a power meter to calculate the effect of your body mass on
riding type; however, it is still your cycling (it takes more power to move a heavier body). The higher your
interesting to record this data during power-to-weight ratio, the better you will perform, especially on inclines and hills.
a TT because this will normally
become your race cadence. LB LB

• Average speed Although speed WEIGH CYCLE DIVIDE
YOUR
is a true measure in cycling, you YOURSELF FOR 20 WATTAGE
should record the conditions (if you
are riding outdoors) and TT in similar IN POUNDS MINUTES BY YOUR WEIGHT IN
conditions the next time you take the POUNDS OR KILOGRAMS
FTP test. You should see your speed OR KILOGRAMS AND MAKE FLAT-OUT AND RECORD YOUR
increasing as your fitness improves. A NOTE OF IT PEAK AVERAGE WATTAGE

• Average heart rate (HR) This For example, if you weigh 165 lb (75 kg) and can keep up 423 watts for
20 minutes, the figure will be 423 divided by 165 (75), or 2.56 W/lb (6.64 W/kg).
will be about the same each time Such a high PWR would rank you as “exceptional/domestic pro.” Your own PWR
you test yourself, but you will see results are likely to be more modest, especially when just starting out.
improvements in the other parameters
you are measuring. You won’t get to The power meter’s
a maximum HR, but you will see a screen attaches to the
sub-max HR for your TT pace. bike’s handlebars or
handlebar stem. This
FINDING YOUR FTP meter tells you which
To calculate your FTP score, take training levels (see
the average power figure recorded by pp.48–49) you should
your meter or the gym exercise bike be in during each part
for the 20-minute test. Then multiply of the FTP test.
that figure by 0.95. So, if your
average output was 300 W, your FTP
will be: 300 x 0.95 = 285 W.

HOW DO YOU RATE?
Compare your current FTP score with
the world of cycling in charts on the
Internet. Use your profiling tools and
goal setting to improve your cycling.

52 THE CYCLING LAB

ON THE ROAD IN THE PACK

Road cycling, or live riding, helps you familiarize yourself • When riding in a group, familiarize
with how to handle your bike in different conditions throughout
the year. Riding on the open road is very different from riding yourself with the hand signals to
on indoor trainers. Whether you are riding in a group or alone, indicate stopping, slowing, turning,
remember to be safe and be seen; know the rules of the and hazards such as potholes
road as they apply to cyclists.
• Don’t rely on others—always carry

what you need

• Keep aligned with the wheels of the

rider in front and beside you

• Be courteous to all other road users

YOUR ROUTE TO SUCCESS

BE SELF-SUFFICIENT RIDING IN GOOD WEATHER RIDING IN BAD WEATHER

Regardless of whether you are By far the busiest time on the Live riding can be undertaken all
riding in a group or on your own, roads is when the sun is out and year round, but when conditions
you should always carry certain the weather is good. However, this are dangerous or unpredictable
items with you: is also when you need to remain (whether it’s ice, snow, hailstorms,
vigilant and be sensible about your thunderstorms, or gale-force winds),
• Puncture repair kit (2 inner road riding—stay hydrated, wear your time will be much better spent
sunscreen on exposed parts of practicing indoors on a turbo trainer
tubes, tire levers, small hand pump your body, and take lights and a or rollers (see pp.46–47). Mountain
or air canister) rain jacket in case the conditions biking is also a good alternative
change. If it does get wet, make when bad weather rules out road
• Fluid (in bottle carrier cages on sure your tire pressure is a little cycling, and can enhance your
lower (around 80–90 psi) so that general bike-handling skills.
your bike) your bike grips the road. In the rain,
use your rear brake more than the
• Cell phone (in a waterproof cover) front one to stay in control.
• Money / ATM card
• Nutrition
• Rain jacket (even if the sun is out)
• Sunglasses (clear or tinted)

Distribute items between the
pockets on the back of your cycling
jacket, with only your rain jacket in
the central pocket—nothing hard—
because it will help protect the base
of your spine in the event of an
accident. To ensure that you are
visible, wear bright clothing
at all times.

USING THE CORRECT GEARS 53O N T H E R O A D

For road bikes, a typical gear combination has two Rear Inner
chainrings at the front (with 53 and 39 “teeth” respectively) cassette chainring
and 11 cogs on the rear cassette (with 11 to 28 teeth). You Crank arm
can choose to tailor your combinations. An easier (lighter)
combination is a small chainring and larger rear cog—this Outer
can aid ascents because it helps you retain a higher cadence chainring
(see p.45). A harder (heavier) combination is a large
chainring and smaller rear cog, which can accelerate
your pace during descents or over flat stretches.

DRAFTING PACING CHANGING GEAR

Drafting is where you take your Bike sessions (see pp.48–49) will Gears make your cycling more
pace from a rider in front of you. help you understand your fitness efficient. Consider your cadence
By cycling in their slipstream, you levels, and what “race pace” means (see p.45) and experiment with
are protected from the wind and to you. Because pacing during the different gears on climbs, descents,
are able to save energy while bike section of a triathlon is key and on the flat. The correct cadence
maintaining a steady speed. Elite to optimum run performance, it is is specific to the rider, so when
triathletes do this in sprint and vital that you understand bike approaching an uphill or descent
Olympic distance racing, and pacing. Start by finding your rate of select a gear that is right for you.
it is common practice during group perceived exertion (RPE), or the That gear selection must result in a
training rides. intensity of your exercise; one way similar torque (the amount of force
of measuring this is with a heart- needed to make the pedals rotate),
However, drafting is illegal in most rate monitor (see p.29). The best RPE, heart rate, and power as you
age-group triathlon races, as well option on the bike, though, is to have on the flat, to enable you to
as for all athletes in half and full use a power meter to find out how conserve energy for the run. A gear
Ironman races. Competitors are only hard you are actually working, and that is too easy will result in a high
allowed to enter the draft zone of to understand your functional cadence; too hard, and you will build
another athlete when passing them, threshold power, or FTP (see p.48). lactate and pedal inefficiently.
and must keep going until they
have overtaken them. All races have
clear guidelines on this.

54 THE CYCLING LAB

WHAT TO WEAR 25MPH

When going out on your bike, you need to wear appropriate AERODYNAMICS IS NOT AN
cycling clothing. Make sure you take your essential repair kit, ISSUE UNTIL YOU CYCLE AT
and be prepared for variable weather conditions. All helmets 25MPH (40KPH) OR MORE
worn in triathlons need to meet official safety standards, so
make sure you buy one with the appropriate safety mark (in
the US, CSPC). Your local bicycle shop will be able to advise you.

Q WHAT SORT OF HELMET built-in safety mechanism that will keep you cool in summer.
DO I NEED? releases the foot from the pedal in Even in warm weather, it is a good
a crash. idea to wear a pair of bike mitts
A Choose a helmet that is (fingerless gloves) that have
comfortable and fits well. Q WHAT SHOULD I WEAR IN padding over the ulnar nerve
“Aero” helmets are designed to COLD WEATHER? to protect your hands if you fall.
reduce wind resistance, but they Sunglasses are essential in bright
have less ventilation—not as good A In cool fall weather, you may sunshine—they will not only
over a long distance in the heat— want to wear some arm- and protect your eyes from glare, but
and they are expensive. If you are knee-warmers, and possibly a gilet also from dust, stones, and other
a beginner, start with a standard (a waistcoat-style top) to protect road debris.
road helmet. Aerodynamics will not from the chill. In colder weather,
be a significant factor until you can thermal jackets, tights, booties, Q WHAT ELSE DO I NEED?
ride at around 25 mph (40 kph). ear-warmers, and gloves will all Whether you are riding
help. You may also want to use
Q WHICH TYPE OF SHOES heat pads in your shoes and A alone or with companions,
DO I NEED? gloves. Make sure your tights or you should always be
shorts have a good chamois pad in equipped with the correct gear
A The key is a good fit; cycling the seat to keep you from getting to deal with emergencies. Cycling
shoes need to be snug so saddle sore. Some athletes prefer tops should have three pockets on
they don’t cause black toenails cycling tights with bibs (straps the back to carry your equipment:
(bleeding under the nail caused over the shoulders), which stay in put the waterproof in the middle
by pressure). If you are new to place better than shorts. In wet pocket over the spine for extra
cycling, it is best to start with weather, wear a rain jacket and padding. Avoid putting anything
normal pedals that have either waterproof booties or shoe covers. hard in the pockets, such as the
straps or toe clips. Once you are pump, in case of accidents. You
comfortable with these, you can Q WHAT SHOULD I WEAR IN will need a good stock of high-
progress to cleats and clip- WARM WEATHER? factor sunscreen and chamois
in pedals (see box, opposite). cream: this makes the pad in your
Clip-in pedals produce a more A Warm weather does not shorts more hygienic and reduces
efficient pedaling action (see p.44) present as many problems the chances of infected saddle
and are safer than toe clips and as the cold. A pair of cycling shorts sores (see p.154).
straps because they have a and a short-sleeved cycling top

WHAT TO WEAR 55

CYCLING CLOTHES HIGH-TECH CLOTHING

Cycling gear should be comfortable, practical, and safe. Worn close to the skin, high-tech fabrics are specially designed
Tailor your clothes to the weather conditions and make to pull, or “wick,” moisture away from the skin’s surface—the
sure you are well protected and streamlined. moisture from perspiration passes through to the outer side of
the fabric, then evaporates. In contrast, clothing made from
SUNGLASSES HELMET cotton retains sweat and can make you feel cold and clammy.
Protect your Must be comfortable Choose clothes that are lightweight, quick-drying, and
and meet official close-fitting to allow freedom of movement on the bike. If
eyes from glare safety standards the weather’s cold, wear two or more layers to keep warm.
and debris

CYCLING TOP Moisture is Wicking
Choose the right transported fabric
through the
weight for the Surface of the skin
weather fabric

conditions Moisture from
perspiration
GILET
Gives an extra CLEATS
layer of warmth
Considered safer and more efficient than toe clips and straps,
SHORTS cleats also provide a degree of “float” (movement between
Choose a pair the cleat and pedal). This allows you to control the direction in
which your toes point. For optimum pedaling, your toes should
with good point forward and the knuckle of your big toe should align with
padding around the center of the pedal. If you are new to cleats and clip-in
pedals, ask your local cycling shop for advice on fitting.
the seat area

SOCKS Cleat is fitted to
Choose the bottom of the
breathable specially designed
sports socks bike shoe
(avoid cotton)
Shoe then
attaches onto
the clip-in (or
“clipless”) pedal

56 THE CYCLING LAB

TRANSITION TWO (T2) 45 A GOOD T2
TAKES ABOUT
When you change from the bike leg to the run, you need to 45 SECONDS.
prepare for the only weight-bearing discipline of the race. ELITE ATHLETES
Practicing T2 and doing a few bike-to-run “brick” sessions CAN DO IT IN
during your training will really help with this section of the race.
UNDER 30
SECONDS

1SHOES OFF Around 1,000 ft from the 2PICTURE YOUR TRANSITION AREA 3GET OFF YOUR BIKE Before the
dismount line, take your feet out of Visualize where your transition area is dismount line, stand on one pedal and
your shoes and pedal with your feet on located. Remember landmarks and start swing your other leg around to join it.
top of the shoes. Shift into an easier to focus on getting there swiftly through Touch down just before the line; going
gear to get your legs ready for the run. the other athletes and bikes. over the line will result in time penalties.

T2 SETUP 57T R A N S I T I O N T W O ( T 2 )
A smooth and efficient transition can
save time and will set you up for the CHECKLIST
next leg of your race. Practice is key:
don’t allow adrenaline or haste to take • Towel
over. Avoid wasting precious time on • Running shoes
tasks that can be done at a later stage, • Nutrition for run
such as turning race numbers around. • Water bottle
Keep to your plan and stay in control. • Running hat (if hot)

4LOCATE YOUR AREA Find your spot 5RUNNING SHOES ON Put on your 6GET RUNNING There will be plenty
and rack your bike before unclipping running shoes (elasticized laces speed of opportunities to get water on the
your helmet. Always remember that up the process). Place your helmet with course, so just get going as soon as you
removing your helmet before the bike the other equipment, grab your hat, gels, can. Remember to turn your race number
is racked will lead to disqualification. and glasses, and run toward the T2 exit. to the front for the run.

RIGHT OFF THE BIKE, YOUR
LEGS WILL FEEL LIKE JELLY. IT
WILL TAKE YOU BETWEEN
300FT AND HALF A MILE TO
FIND YOUR RUNNING LEGS AND
SETTLE INTO A RHYTHM.



THE
RUNNING LAB

60 THE RUNNING LAB

THE RUNNING CYCLE KEY

Running involves two main phases. The floating phase, Different muscles work at different
when both feet leave the ground, is divided into toe-off stages of the running cycle. Muscles in
and swing. In the stance phase, divided into strike and the lower leg and foot absorb impact and
support; when you run well, your foot is in contact with provide power to push off; muscles in the
the ground for less than half a second. Knowing how the upper leg work to move you forward;
body works throughout this cycle will help you become a muscles in the trunk keep you stable
more economical runner—and ultimately a faster one, too. and balanced, helping you maintain form.

PECTORALIS MAJOR QUADRICEPS
HIP FLEXORS HAMSTRINGS
GLUTEALS SOLEUS
ADDUCTORS GASTROCNEMIUS
ABDUCTORS

TOE-OFF Trunk muscles SWING Swing your arms
stabilize your in opposition to
Your hip flexors pull the torso throughout This is the phase that gives your legs to aid
knee in your leading (front) the running cycle you your stride length, which balance and
leg up and forward, while is measured from toe-off to momentum
your hamstrings pull the strike. As you swing through
heel up toward your the air to cover the ground,
buttocks. The other (back) your body is relaxed
leg uses stored elasticity but ready for the
in the muscles and next strike.
tendons of the lower
leg to toe off from Strong adductors
the ground. help keep your hips

Hip flexors act like stable and resist
a spring to help pull inward rotation
your knee through of the knees

Tendons and
ligaments in
your lower
leg also act
like springs,
releasing
energy

Your hamstrings are
primed to pull your
heel back and up

Your foot acts as a
lever, pushing your
body off the ground

THE RUNNING CYCLE 61

THE KINETIC CHAIN

Running is the only triathlon discipline in which your body
bears all of its own weight, so your kinetic chain (see p.13)
needs to be especially robust to reduce the impact and
loading force that your joints and bones endure during
training and racing. When you get off your bike and head into
the final stage of the triathlon, your legs will feel like jelly at
first—but a strong kinetic chain will help you power through
the run to the finishing line. Strengthening the kinetic chain
through better technique and practice will minimize the risk
of injury and lessen the load on your body.

STRIKE SUPPORT

An efficient runner strikes In efficient runners, this
the ground softly. The force phase is very short. The
absorbed by your body as key is to drive your femur
your foot strikes the ground (upper leg) back as quickly
is equivalent to several as possible. As the body
times its own weight; travels forward over your
keeping your muscles supporting leg, it gets ready
relaxed and aligning your for toe-off, using the energy
body correctly will help absorbed from the initial
you maintain momentum force of impact.
and guard against injury.

Keep your Your glutes stabilize
knee flexed your hips and help to
as your foot drive the next toe-off
strikes

Your calf muscles Your calf Quads aid
store energy from muscles will stabilization
the force of impact
aid forward Your foot arch
Place your foot below or projection flattens, storing
slightly in front of your body to energy, ready
absorb the initial force of impact Ligaments, tendons, for toe-off
and muscles around
your foot and ankle
act like springs

62 THE RUNNING LAB

FOOTSTRIKE HEEL STRIKE STRIKE Braking force of
the initial impact
To become a better runner, start at the In a heel strike, the passes up the leg
bottom by looking at how your foot hits the runner’s foot lands
ground. Footstrike styles vary among runners, heel-first on the Impact force
but there are three broad types and each is ground. The foot then rolls through the
found in all levels of runners. Whatever your rolls forward, placing
style, assessing how your foot makes contact load through the foot to toe-off
with the ground can help you improve your arch, before finishing
technique and increase your running efficiency. with a pushing-off 100%
or toeing-off action.
RACING FLATS Heel striking has Impact force
become one of the is transmitted
Modern supportive training shoes encourage many people most common forms evenly up the leg
who take up running to be heel-strikers. However, many of footstrike over the
elite distance runners prefer flat, light racing shoes because past 30–40 years, due
they promote a forefoot or midfoot strike to the use of modern
that can ultimately lead to a faster run. training shoes.

Lightweight training MIDFOOT RUNNING
shoes (left) mimic older-
style track shoes (above), In midfoot running,
which had no support or the middle of the
heel cushioning. runner’s foot strikes
the ground first, so
TESTING STRIKE STYLES that the foot is almost
parallel to the ground
You can start to understand the effects of different strike and the arch is loaded
styles by trying the following simple test: on impact. This flat-
footed strike means
1Standing on a hard surface, take off your shoes, rock that more force is
back on your heels, and take a very small jump. Do required to drive the
your feet hurt? This is similar to the effect of heel strike. body forward, so
midfoot running
2Now try rocking forward, with your weight on the is not a particularly
front part of the foot, and jump again. The bounce and economical strike.
elasticity that you feel is what forefoot strike runners use
to run more efficiently. STRIKE 50% 50%

Whatever your footstrike, avoid overstriding and landing FOREFOOT RUNNING Impact force is reduced
heavily. If you want to change your strike, do it gradually as it travels through the
and under the supervision of a qualified running coach. In forefoot running, the flexible foot and ankle
ball of the runner’s foot
strikes the ground first, Elastic energy,
on its outside edge. The converted from
foot then touches down
briefly with the heel, the force of
rolls slightly inward, impact, propels
loads, and then toes off.
The forefoot strike style you forward
can improve running
performance and reduce 100%
the risk of injury, but it
is important not to land
with the heel too high as
this can place stress on
the metatarsal bones. STRIKE

FOOTSTRIKE 63

BAREFOOT RUNNING SHOES

FORCE (BODY WEIGHT) 23 Minimalist, or “barefoot,” running shoes
have thin soles that provide protection
Higher impact from sharp stones without the artificial Thin outsole
force can slow support or cushioning of standard training offers very
momentum shoes. The aim is to help promote a
“natural” style of running that feels similar little support
1 to running barefoot. If you run in this way
your body can make better use of stored
0 50 100 150 200 energy, but you will need to have good
running technique in order to avoid injury.
STANCE TIME (MS) If you wish to try “barefoot” running, make
the change over a period of time, starting
The heel strike can create a force of with a 30-second run, and progress from
up to two times the body weight. This there within the 10 percent rule.
impact force can lead to injury over time.

FORCE (BODY WEIGHT) Impact23 WHAT YOUR SHOES TELL YOU
force has
less effect1 The foot and ankle rotate naturally as you run, but the degree of rotation
on momentum varies between runners. A moderate amount of rolling inward (pronation)
or outward (supination) is fine, as this lengthening of ligaments and
0 50 100 150 200 tendons will assist in the storing and releasing of elastic energy—but
STANCE TIME (MS) if it is more uneven (known as overpronation or underpronation), it can
affect your running efficiency and may cause injury. The pattern of wear
Midfoot strikes have large impact forces, on your shoes shows how your foot strikes the ground and rotates.
but the stress is reduced because the
FORCE (BODY WEIGHT)force is spread across the foot.23 Even Inward Push-off
push-off foot roll is made
Very low impact from the makes mostly
force has little front of inner side from the
effect on momentum the foot wear first outer side

0 50 100 150 200 Weight Outside of Outer
STANCE TIME (MS) placed on heel makes side of
the center contact heel takes
Forefoot strikes should result in less of the heel with greatest
force on impact; it is dissipated by the ground impact
flexibility in the front part of the foot.
1 NEUTRAL OVERPRONATION SUPINATION
With a neutral stance, Rotating your foot If your shoe is worn
the foot rotates about inward by more than mainly on the outer side,
15 percent when running. 15 percent can cause you supinate: this places
The pattern of wear damage and injury. a large strain on the
above shows a heel strike, Overpronators may find muscles and tendons.
then moderate pronation motion-control shoes A shoe with neutral
as the foot rolls inward helpful—seek advice cushioning encourages
and flattens out. from a specialist retailer. natural foot motion.

64 THE RUNNING LAB

EFFICIENT RUNNING A STRONG TRUNK IS
ESSENTIAL TO MAINTAIN
Running well is about running economically, using BALANCE. IT ALSO HELPS
less oxygen per step. One of the best ways to develop MAKE YOUR BREATHING
running speed and endurance is to correct your alignment, MORE EFFECTIVE WHEN
specifically around your center of gravity, in the hip area. YOU RUN.

TOE-OFF Run tall, leaning SWING
slightly forward
Lean slightly forward from to aid momentum Your trailing leg should swing
the ankle rather than the naturally, while your arms rotate
waist, to enable you to from the shoulder and move Strong
stride forward fully at at a right angle parallel abdominal
toe-off. This position to your torso. This balances muscles keep
fully stretches the hip your leg movement you stable
extensors, preparing for and helps set your
your leg to swing through. running pace.

Your pelvis tilts An optimal arm swing
forward over your will help keep your neck
center of gravity and
should remain steady and shoulders relaxed

Center of
gravity

Hamstrings pull
your lower leg up

and through

Lean from your
ankle to aid forward
propulsion

Toe-off should
take little effort

END CYCLE 1 START NEW CYCLE

EFFICIENT RUNNING 65

KEEP CENTERED Head is level Center
You should keep your body as upright as possible when running, with Midline line
your hips just behind the point where your foot strikes. Your torso may
twist slightly when your legs are driving forward, but you can minimize Arms Minimal rotation
this movement by keeping your arms parallel to your body as much as balanced of the torso
possible. Your arms can move toward your midline, but do not let them
cross it because they will also pull your legs out of alignment. Keep your Leg action is
head relaxed, and look straight ahead, not down. symmetrical

STRIKE SUPPORT

Strike your foot softly and below As you move into midstance
or just in front of your center and prepare to toe off,
of gravity. The quicker you can keep the upright position
move your hips over the strike, but use your knee to lean
the better you will run. Correct forward. This motion
alignment allows your leg safely moves your body forward
to absorb the impact force, as economically as possible.
which is briefly stored as
energy and released. Arms and hands
should be held relaxed

Quads are predominantly Center of Glutes need to be strong Center of gravity
stabilizing during the gravity is just to help drive the upper is slightly forward,
strike phase behind the foot leg back for toe-off over your knee

The muscles, tendons, and The leg Calf muscle
ligaments in your lower limb stays bent should be flexible
create 30–50% of the energy during the
strike to allow your
you need for propulsion Achilles tendon
to stretch properly
Strike softly
to minimize the A heel or midfoot
strike sends a greater load
braking force
through the foot: moving
swiftly into toe-off reduces
the impact on the lower leg

END CYCLE 2 START NEW CYCLE

66 THE RUNNING LAB

STRIKE RATE 98

An effective way to run faster is to increase your strike rate, or MOST ELITE RUNNERS HAVE
cadence. This is the number of times one foot hits the ground per A STRIKE RATE OF AROUND
minute. Increasing your strike rate is possible no matter which type
of footstrike you use, provided you avoid over-striding and landing 98 STEPS PER MINUTE
heavily. Good runners don’t hit the ground heavily and linger there;
ground contact is quick, light, and virtually silent.

INCREASING CADENCE KEY

The diagram below shows how your ground contact time fits into the running TOE-OFF
cycle. it only takes a small increase in your strike rate to run much faster. For SWING
example, research suggests that an increase from 170 to 175 steps per minute STRIKE
(counting both feet) can gain about 9 yd (8 m) per minute. When working on SUPPORT
increasing your cadence, aim for an improvement of around 5 percent at a time.
END OF CYCLE START OF CYCLE
START OF CYCLE CONTACT TIME

Left leg Right leg Right leg Left leg Left leg Right leg
toe off strike toe-off strike toe-off strike

WHAT’S MY PACE? 9 10 DISTANC
8
2E

Whether you have a specific 1GO TO A RUNNING TRACK or use a GPS TIME
goal—beating your personal best, running watch to measure out the distance
for example—or are running your you are going to run. 73
first race, it is essential to know the
pace that you are able to run at 2RUN THE DISTANCE and time yourself 64
right now. You just need two pieces accurately with a stopwatch or the GPS
of information to calculate your running watch. 5
pace: the distance of the run and
the time it takes you to complete it. 3CALCULATE YOUR RUNNING PACE TIME = RUN
Increasing your strike rate is one of by dividing your time by the distance DISTANCE RATE
the ways in which you can increase of the route. Pace is usually expressed as
your pace and reach your goal. minutes per mile or kilometer.

STRIKE RATE 67

FORM AND CADENCE Correct form WHAT TO AVOID
An upright, level
Good form is essential to running motion will POUNDING
maintaining and increasing allow an increased
your strike rate; a strong kinetic strike rate. A good pair of running
chain (see p.61) will enable you shoes provides great
to increase your cadence and Arms swing from comfort, but some runners
run faster. This diagram shows the shoulders, with develop a heavy footstrike
how form can affect strike rate. minimal sideways because of the cushioning,
movement and hit the ground with
Incorrect form too much force.
The runner appears Hips are stable,
not moving from OVERSTRIDING
to bounce. This is side to side
inefficient and will A long stride is not always
lower the strike rate. Knee is directly the best. If your feet are
over the foot striking too far in front of
Arms and torso twist for stability at your center of gravity,
to the left and right high speed this creates a braking
force which reduces your
Overstriding Braking force running efficiency.
will place strike travels up the
outstretched leg UNUSED ARMS
ahead of the
center of Proper arm movement
gravity is an important part of
good running form. Do not
Knee is bent to be tempted to minimize
enable leg to recover arm movement in an effort
to focus your energy on
quickly, ready for the legs.
the next strike
TWISTING
Footstrike is
light and quick Twisting occurs when
arm movement is both
excessive and poorly
directed. If the arms
swing from side to side,
it causes too much lateral
movement of the trunk.

BOUNCING

It might seem normal to
run with a natural bounce
to your gait, but this is a
waste of valuable energy
and momentum. You
should aim for a smooth,
level motion instead.

SLOW PACE

Some runners may adopt
an overly slow pace in the
search for efficiency or to
save their energy—in fact,
this has the opposite
effect, using more energy
for lesser results.

68 THE RUNNING LAB

WARMING UP AND GOING THROUGH YOUR
COOLING DOWN REGULAR WARM-UP
BEFORE THE RACE GETS YOU
Training is hard on the body, and if you’re too hasty in the TUNED IN TO SOMETHING
jump from rest to intense exercise and back again, you run the FAMILIAR AMID ALL THE
risk of acute injuries and chronic conditions. A good warm-up NOISE OF THE COMPETITION
and cool-down are an essential part of the triathlete’s regime. ON RACE DAY.

YOUR ROUTE TO SUCCESS

PREPARING YOUR BODY PHYSIOLOGICAL BENEFITS PSYCHOLOGICAL BENEFITS

Warming up properly prepares you During exercise, your muscles need Warming up also offers a range of
both physically and mentally for more energy and oxygen. Warming psychological benefits. Knowing
exercise, enabling you to perform up increases your breathing, heart that you have prepared your body
at your best from the outset. rate, and body temperature. This fully will give you the confidence
An inadequate warm-up can lead allows your heart to pump a greater to train or race hard without fear
to poor or inefficient technique, amount of oxygenated, nutrient-rich of injury, while the warm-up itself
which may result in injuries, not blood into your muscles, while also will help you clear your mind of
just to your muscles but also to getting rid of waste by-products distractions and concentrate on
your joints and ligaments. such as carbon dioxide. To enable the race. Use the warm-up to focus
this to happen, the blood vessels on visualization techniques that
There are two main types of in your muscles expand (a process are similar to the ones you have
warm-up: general and specific. known as “vasodilation”), raising the practiced in your swim sessions
A general warm-up might consist temperature of your muscles and (see pp.20–21). This will make your
of gentle leg or arm swings to the speed at which they can relax movements feel more “natural”
mobilize your shoulder and hip and contract, all of which in turn during each leg of the race.
joints, combined with a little light improves the overall efficiency of
jogging or cycling. A sport-specific your movements.
warm-up (such as the one for
running shown opposite and on Cooling down after exercise helps
pp.70–73) is suitable for more flush new blood into the muscles,
intense training (at Level 3 or which brings healing properties and
above) and for racing. will speed up your recovery. It also
brings your breathing rate back to
Cooling down, or “flushing,” normal and your heart rate to resting.
is also essential, because it helps
you recover fully and quickly
following exercise, and keeps
you in optimum shape.

WARMING UP AND COOLING DOWN 69

Q HOW DO I WARM UP? Q HOW SHOULD I STRETCH? Q WHAT IS “FLUSHING”?
For your running sessions, There are two main types Intense or long periods

A the warm-up described on A of stretch: dynamic and A of exercise cause micro-
pp.70–73 is comprehensive static. Dynamic stretches tears in your muscle fibers.
but doesn’t require much space to are movement-based and prepare Cooling down using flushing (see
perform: a 330ft (100m) stretch your muscles for exercise. Static pp.74–75) will limit any damage by
of road or grass is sufficient. If you stretches are performed when bringing nutrient-rich blood to the
are warming up prior to a swim or your body is at rest, for tight or area affected—through contracting
cycle session, then you will need inflexible muscles. Use dynamic and relaxing your muscles—and by
to perform a sport-specific warm- stretches in your warm-up and gently elongating your muscle fibers
up (see pp.20–21 and p.48). avoid static stretches pre-event. instead of stretching them.

SAMPLE WARM-UP PROGRAM

PREVENTING INJURY AIM OF PROGRAM: TO WARM UP YOUR DURATION OF WARM-UP: 10 MINUTES
MUSCLES IN PREPARATION FOR RUNNING
Prehabilitation (or prehab) is the
best way to guard against injury. EXERCISE SETS REPS REST
It includes practicing good technique 01 JOGGING GENTLE 1x 4 (REPEAT 4 TIMES) 10 SECS
and doing strength and conditioning 02 JOGGING MODERATE 1x 4 20 SECS
sessions to ensure that you are 03 DYNAMIC HAMSTRING STRETCH 1x 10 – WALKING NONE
strong and robust enough for 10 – JOGGING NONE
triathlon and the level at which you 04 WALKING LUNGE 1x 10 – CONTINUOUS NONE
want to compete. A good warm-up 1x 10 NONE
is also a vital part of prehab. So is 1x 10 NONE
cooling down: using flushing (see 10 NONE
pp.74–75), not static stretches, will 05 CHIROPRACTIC STRETCH 1x 10 NONE
help limit any micro damage already 06 DYNAMIC GLUTE STRETCH 1x 10 NONE
done to your muscles during exercise, 07 DYNAMIC HIP FLEXOR STRETCH 1x 1 EACH NONE
by bringing fresh blood into the area 08 DYNAMIC REC FEM STRETCH 1x
affected and gently elongating the
muscle fibers, not stretching them. 09 ALIGNMENT DRILLS (PUSH & PULL) 1 x
Prehab exercises using a foam roller
(see pp.150–153) and regular sports SAMPLE COOL-DOWN PROGRAM
massages can also help flush blood
through the muscles, which keeps
problem areas from flaring up.

AIM OF PROGRAM: TO ENCOURAGE BLOOD DURATION OF COOL-DOWN: 3–4 MINUTES
CIRCULATION TO THE MUSCLES POST-RUN

EXERCISE SETS REPS REST
4–6 NONE
01 SOFT BACKWARD LUNGE 1x 4–6 NONE
4–6 NONE
02 CALF AND HIP FLEXOR FLUSHING 1 x 4–6 NONE

03 GLUTES FLUSHING 1x

04 HAMSTRING FLUSHING 1x

70 THE RUNNING LAB

01 JOGGING 02 JOGGING Drive with
MODERATE your arms

GENTLE Relax your Warming up at a
shoulders moderate speed will give
Gentle jogging is a great you a feel for timing your
stride at race pace, as
way to start your warm-up: well as increasing your
heart rate and breathing.
it releases friction-reducing

synovial fluid into the

joints, increases your

heart rate, and stretches

out your tendons.

Start with your feet Start with your feet Push forward
hip-width apart. Gently hip-width apart. Gently with your legs
lean forward until you feel lean forward, then jog
off-balance, then begin to jog Keep your foot at a moderate pace for
at a gentle pace for 25 steps. strike light 25 steps. Repeat four
Repeat four times, pausing and bouncy times, pausing for a
for a few seconds before few seconds before
each repetition. each repetition.

03 DYNAMIC Keep your Keep your right arm
HAMSTRING arm straight raised for balance
STRETCH
Engage your trunk Keep your leg
Your hamstrings are the key straight with
muscles used in running, 1Start from a a soft knee
so you need to make sure standing position
they are properly prepared. with your arms above 2Kick your right leg
Alternate stretching with your head. Lower your up until your foot
walking for 10 reps. Speed up left arm to the height touches your left hand.
to stretching and jogging for to which you aim to Return your foot to the
a further 10 reps, hopping on kick; begin low and floor and stretch both
one leg as you kick with the increase the height as arms above your head.
other. Finally, alternate sides your muscles warm up. Take a few steps forward
continuously, with no steps in and repeat the exercise
between, for 10 reps. on the other side.

71W A R M I N G U P

04 WALKING 2Keeping your trunk upright, 3Push up with
LUNGE take a long step forward your left leg. Step
with your left leg. Drop down through with your
This simple, highly and bend at your left knee, right leg into another
effective exercise keeping your right leg long step forward, so
improves your balance straight but relaxed at your body position is
and activates the major the knee. Pause. reversed. Repeat Step
running muscles in your 2 with your left leg.
glutes and hamstrings. Keep your trunk
To make balancing more upright and look Maintain your
challenging, place your upper body
hands on your head. straight ahead posture

1Stand with your feet Feel the stretch
hip-width apart and in your hips
your hands touching the
sides of your head. Ensure Drop down
that your shoulders, hips, so your upper
and feet are in line. leg is parallel

to the floor

05 CHIROPRACTIC Maintain a
long back and
STRETCH upright torso

This exercise flexes and mobilizes Twist your hips in the
opposite direction
your spine; this is particularly
from your upper body
important if you spend your working

days sitting at a desk. You may hear

or feel small pops as your vertebrae

realign. Drop your chin onto your

chest to get a stronger stretch Pull your
down your spine. leg back

to kick

1Start from a standing position 2Swing your arms and upper body
and walk forward at a moderate to the right, while kicking your
pace, holding your upper body right leg across your body to the left.
upright. After a few steps, step Straighten out as you lower your leg.
forward with your left leg and Take a few steps and repeat the
swing your arms to your left. exercise on the other side.

72 THE RUNNING LAB

06 DYNAMIC Focus on a fixed Pull your
GLUTE STRETCH point to aid your knee across
balance your body
Moving a limb through its full
range of motion stretches your Feel a gentle pull
muscles dynamically, increasing in and around
core muscle temperature in your glutes
preparation for exercise. This
stretch will also loosen up any Keep your
tightness you may have in and knees soft
around your glutes.

1Start from a standing position. 2Using both hands, gently draw your
Lift your right leg up to hip height, right knee across your body and slightly
bending your knee. Hold the front of up toward your left shoulder. Lower your
your right leg with both hands. leg to the ground, take a few steps
forward, and repeat on the opposite side.

07 DYNAMIC Raise the arm 2Swing your right leg
HIP FLEXOR opposite your gently backward until
STRETCH raised leg you feel the stretch in
your hip flexor. Pull your
This exercise loosens and left arm back to increase
opens your chest muscles the stretch across your
and hip flexors. Your hip body. Return your foot to
flexors are used in all three the floor and your arms
triathlon disciplines, and can to your sides. Take a few
be the source of lower-back steps forward and repeat
pain or injury if they’re not on the other side.
stretched properly.
Keep your hip in line Gradually increase the
with your shoulders power you put into the
and supporting leg
backward swing

1Start from a standing position with your
right leg off the ground, your left leg
slightly bent, and your left arm raised above
your head. Kick your right leg gently forward
in a pendulum-like swing.

73W A R M I N G U P

08 DYNAMIC Raise the arm Extend up into
REC FEM opposed to your your left arm
STRETCH raised leg
Keep your Feel the stretch
The “rec fem” (rectus femoris) torso upright across your chest
is part of the quads at the
front of your thighs, and it 1Start from a standing position with and at your hips
plays a key role during the your right foot off the ground, your
swing phase of the running left leg bent slightly at the knee, and Bend your
cycle (see pp.60–61). It has your left arm raised above your head. knee as you
a tendency to become quite Kick your right leg gently forward. kick back
tight; keeping your rec fem
flexible will help you open Rise up onto
your hips while running your toes
and prevent injury.
2Swing your leg to kick back toward
your buttocks, while also stretching
your left arm up and back. Repeat on
the other side.

09 ALIGNMENT DRILLS

You will need a partner for these two drills. They will help you understand

how your body should feel when it’s correctly aligned for running.

Your partner pushes back
to hold your weight

PULL Start in Your partner PUSH Start in a standing Drive your arms
a standing position, holds you up position, with your feet forward and
with your feet together. Lean forward backward
together. Lean Keep your from your ankles, letting
forward from your upper body your partner support
ankles, letting your your weight at the
partner hold you up straight shoulders. As you feel
by gripping your yourself about to topple
running top. As you forward, set off in a
feel yourself begin to running motion. Your
topple forward, set partner moves
off in a running motion. backward with
Your partner moves you, and then
with you for a few releases you
steps, then releases after a few steps.
you into a run.

74 THE RUNNING LAB

COOLING DOWN Keep your
head upright
Gently contracting and relaxing muscles—
known as “flushing”—will help circulate blood Keep your upper
into your fatigued muscles. Keep moving in body straight
between these exercises to prevent your and tall
muscles from seizing up.

01 SOFT Lean slightly away 2Pause, then straighten your back and
BACKWARD from your rear leg to step back into the start position. Take
LUNGE feel a gentle stretch a few steps forward, shaking out your
legs a little as you do so. Repeat on the
Start your cool-down by using in your lower back other side.

this lunge to flush your quads, 1Start from a standing position. Gently
step backward with your left leg, just
glutes, and hip flexors. The far enough to exert pressure through your
left glute and quad. Keep your weight on
lunge also provides a gentle your right leg. Engage your abdominals.

stretch around your lower

back and Achilles tendon.

02 CALF AND Focus on a Use your hand
HIP FLEXOR fixed point to to resist your
FLUSHING aid balance leg movement

Your calves and hip flexors

take much of the load

when you run; this flushing

exercise will ease off these

muscles by gently elongating

the muscle fibers.

1Start from a standing position, with Rise up onto
your hands loosely at your sides and your toes
your upper body tall. Bring your left knee
up toward hip height and place your left 2Press down with your left hand while
hand on your raised thigh. pushing up through your raised thigh
to counterbalance it. Lean forward, take
a few steps, and repeat on the other side.

COOLING DOWN 75

03 GLUTES Keep your upper Contract
FLUSHING body straight your glutes
and tall
The glutes help propel you
forward during a run, as well Use your hand
as supporting body alignment. to resist your
Applying pressure to your glutes leg movement
while also resisting the movement
elongates the muscle fibers and
encourages blood circulation.

Plant your
supporting foot
on the floor

1Start from a standing position, with 2Take hold of your raised knee with
your hands loosely at your sides and your right hand. Gently push to the
your upper body tall. Raise your left knee left with your hand while pushing back
toward hip height. with your knee. Return to the start
position and repeat on the opposite side.

04 HAMSTRING 2Reach down with the
FLUSHING fingers of your left
hand and press gently
For the first few times you flush down on your heel. Push
your hamstrings—especially after your heel upward to
running—make sure you apply counterbalance the
resistance through these muscles pressure. You can also
gently, as they can cramp up move your knee a little
when tired. forward or backward
to loosen off different
Keep your body in a parts of the hamstrings.
straight line from Return to the start
shoulder to knee position and repeat
on the opposite side.
1Start from a standing position,
with your hands loosely at your Push down
sides and your upper body tall. with your
Bend your left knee and kick your fingertips
heel up toward your buttocks.

76 THE RUNNING LAB

RUN SESSIONS HOLDING GOOD FORM
AND JUDGING YOUR PACE
Running in a triathlon is very different from competing in DURING THE FINAL STAGE OF
a typical running race. After the bike, you start this final leg THE RACE IS CRUCIAL IF YOU
already fatigued; if you are new to triathlon, and you’ve WANT TO GET THE MOST
overdone it on the bike, you may find you need to walk for OUT OF YOUR TRIATHLON
a while. Running is a weight-bearing discipline, so you must PERFORMANCE. BEAR THIS
hold good form to get through the run and across the finish IN MIND THROUGHOUT YOUR
line. Training at the different levels below allows you to hone RUNNING SESSIONS.
your technique and gradually progress to achieving more
challenging goals without putting undue strain on your body.

TRAINING LEVELS 1–5

1EASY 2 TEMPO 3 THRESHOLD
Long steady distance (LSD) pace Tempo running is about This is race pace work, and will
can be about building endurance, increasing the speed, and it teach you to run with increased
or it can be used for recovery over a feels more rhythmic. Because it is a economy and hold form as you fatigue.
shorter distance. These runs are best little faster than LSD running, it will
done on grass to lower the chance of become fatiguing over time. TARGET: 70–85 percent of HR max;
injury. It’s easy to lose concentration will feel stressful after 5–10 minutes.
at this pace; building good form is key. TARGET: 60–70 percent of HR max.
MAIN SET: Choose one of these sets:
TARGET: 50–60 percent of maximum MAIN SET: Complete in sequence:
heart rate (HR max). • 1–3 x 15-minute runs, jog for
• Start with an easy 5-minute jog, then
MAIN SET: Aim for a steady run for 1 minute or until HR down to
30 minutes (for sprint distance), accelerate your pace to a speed that 130 beats per minute (bpm), OR
up to 3 hours (Ironman). feels like 75 percent effort
• 2–4 x 1 mile, recovery jog between
RECOVERY: Ease off to a gentle • Hold the speed and effort for
jog before completing cool-down sets for 1 minute, jog for 1 minute
stretches (see pp.74–75). 15–20 minutes or until HR down to 130 bpm, OR
Gradually reduce your speed for a
PROGRESSION: Increase distance by 5-minute easy run warm-down. • 1–3 x 10–12 minute runs, jog
10 percent with every run until you
reach race distance. RECOVERY: Along with the easing for 1 minute or until HR down
down into a jog, finish with some to 130 bpm
BENEFITS: LSD running is about flushing (see pp.69, 74–75).
increasing your aerobic efficiency RECOVERY: Flushing (see pp.74–75).
(enabling your body to use oxygen PROGRESSION: Aim to increase the
at increasingly higher speeds) and length of time you run at a higher PROGRESSION: As you learn to handle
teaching the body to use fat as fuel speed (e.g. up to 1 hour), but always the discomfort that comes with a
(see pp.90–91 and p.160). ensure it is controlled and sustained. harder level of training, your ability
to run faster for longer will improve.
BENEFITS: Tempo running gives you
more of a feeling of speed, while still BENEFITS: Increases your feel for
building aerobic capacity (see p.160). race-pace pressure and rhythm; good
for dissipating higher levels of lactate
production (see p.160).

SAMPLE SESSION L3 OR ABOVE SAMPLE ACTIVITY
WARM-UP
This table shows you how to 5–10 minutes:
structure a session around see the gentle warm-up on pp.70–73
your main set at Levels 3–5.
The levels below offer a PRE-MAIN 5–10 minutes:
choice of run sets. Focus on DRILL SET see the alignment drills on p.73
key areas to improve and aim
to complete three different MAIN SET Choose a main set from L3–5: check
run sessions per week. Once distance and strike rate throughout
you know your strengths and
weaknesses, you can tailor COOL-DOWN Walk until your HR is down, then go
your training plan to match. through flushing: see pp.74–75
For a sample foundation
program of weekly sessions,
see pp.122–123.

4 VO2 MAX 5 MAXIMAL
These are intense workouts These run sessions are designed
that can be sustained for short to improve running strength,
periods of time, around 6–12 minutes. economy, and speed.

TARGET: 85–96 percent of HR max; TARGET: 96–100 percent of HR max.
you should not feel stressed until Try not to run when tired or lose form
around 2 minutes into the repetition. during the repetitions.

MAIN SET: Choose one of these sets: MAIN SET: Choose one of these sets:

• 2–3 x 6–12 minutes, OR • 10–16 x 220 yd (200 m), OR
• 8–12 x 660 yd (600 m), 440 yd • 6–8 x 440 yd (400 m), recovery

(400 m) jog recovery between sets OR 440 yd (400 m) jog, OR

• 2 minutes, 1 minute jog recovery/ • 220 yd (200 m), recovery 220 yd

1 minute, 30 seconds jog recovery/ (200 m)/440 yd (400 m), recovery
30 seconds, 30 seconds jog recovery; 440 yd (400 m)/ 660 yd (600 m),
repeat entire set 4–6 times recovery 660 yd (600 m)—repeat
entire set again
RECOVERY: Gentle jog of the same
duration as the elapsed run time. RECOVERY: Full recovery is needed
before another intense session.
PROGRESSION: As your fitness and
lactate threshold increase (see p.160), PROGRESSION: Increase the pace of
aim to complete the maximum number each sprint; retain recovery time.
of repetitions (reps) per set.
BENEFITS: Builds strength and adds
BENEFITS: Improved economy power. Very useful if you need a sprint
of motion, increased maximal finish in your race.
oxygen consumption, and improved
lactate tolerance (see p.160).

For more details on how Levels 1–5 target physiology and fitness, see pp.160–161.

78 THE RUNNING LAB

ASSESSING YOUR 7.3
RUN FITNESS
THE WEIGHT IN TONS GOING
Running can put a lot of strain on your joints, so a good running THROUGH THE FOOT OF A 154 LB
technique is essential to limit the impact of this on your body. It is
also important to assess your fitness before you begin training, (70KG) PERSON RUNNING AT
and to review it as your training progresses. This will enable you 95 STEPS PER MINUTE
to work at the right intensity, avoiding the risk of injury through
overtraining, or making limited gains due to insufficient training.

Q IS MY GENERAL FITNESS Q HOW DO I CHECK MY your performance in a specific
IMPORTANT? AEROBIC FITNESS? sport, you should use tests that
correlate closely to that sport. For
A General fitness affects A You can find your aerobic example, the treadmill test and
performance in all sports, fitness by doing a VO2 max the Cooper 12-minute test, shown
especially in running, which is an test. Your VO2 max is a measure of opposite, are ideal for runners.
aerobically intensive exercise. how much oxygen your body can Use their corresponding formulas
Running demands good overall take in and use while exercising at and the tables on pp.158–159 to
health, so a visit to your doctor maximum capacity—in other words, assess your current fitness and
for a checkup should be your first going flat-out. The higher your VO2 max score. There are also a
move. After that, you can try the VO2 max, the fitter you are. Elite number of online converters for
basic fitness tests on pp.28–29. distance runners typically have the different types of VO2 test.
If you aren’t in particularly good very high VO2 max scores. There Just enter your test results into
shape, don’t push yourself too are many ways to assess your VO2 one of these for a quick answer.
hard at first. Remember, training max, from simple tests that use Retest yourself every 8–12
is most effective when it is built gym-based equipment to more weeks: you should see your
up steadily, so be content to scientifically accurate methods. If scores climbing.
work up from your current levels. you are testing your VO2 max for

www.ebook3000.com

ASSESSING YOUR RUN FITNESS 79

TAKE THE TREADMILL TEST

This simple test uses a treadmill, WHAT TO DO 3Stopping When you can no longer
which can be found in most gyms. The continue, let your assistant know it is
idea is to run at a fixed pace, slightly 1Warm-up Set the treadmill to a speed time to stop the treadmill and the timer.
increasing the incline of the treadmill of 7.02 mph (11.3 kph) with a flat
every minute until you cannot continue. (0-degree) incline. Use this configuration WHAT TO RECORD
To carry out the test safely and get to warm up for about 10 minutes.
accurate results, ask an assistant to • How long you managed to run.
increase the incline for you as you run. 2Start the test When you are ready,
ask your assistant to start timing. HOW DO YOU RATE?
Using the chart below as a guide, the Top male athletes tend to have
incline should be increased every minute. VO2 max rates in the 60s, 70s, and
80s, and top female athletes in the
TIME (MINUTES) 0 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 50s, 60s, and 70s. Depending on
age, for people of average fitness,
SLOPE 0º 2º 4º 6º 8º 10º 11º 12º 13º 14º 15º 16º 17º 18º 19º 20º VO2 max tends to range from around
30 to 50 in men, and the high 20s to
VO2 MAX = 2 + (TIME* x 2) the mid-40s for women (See p.158.)

*TIME = the total time of the test in minutes and fractions of a minute

TRY THE COOPER 12-MINUTE TEST START 400 YD

This test was developed in 1968 by 300 YD
Dr. Ken Cooper, inventor of aerobics.
It’s best done on a 400-yard (400 m) 12
track, but you can do it wherever you MINS
can record distance. If you don’t own MEASURE HOW FAR YOU CAN RUN IN 12 MINUTES
a GPS watch, you’ll need an assistant.
100 YD
WHAT TO DO
200 YD
1Warm-up After a 10-minute
warm-up, you’re ready to go. Marker cones at 50 yd
(50 m) intervals make
2Start the test Your assistant measuring distances easier.
starts the timer and you set off.
At the end of each lap, your assistant VO2 = (35.96 × MILES) − 11.29
shouts how much time you have left. MAX
OR
3Stopping After 12 minutes,
your assistant halts the test (22.351 × KM) − 11.288
and records the distance.

WHAT TO RECORD

• How far you ran in 12 minutes.

HOW DO YOU RATE?
In 12 minutes, most men with good
fitness levels can run over 6,562 ft
(2,000 m) and women, more than
5,577 ft (1,700 m). (See p.159.)

80 THE RUNNING LAB

VARY YOUR RUNNING VARYING THE
SURFACE YOU RUN
Consistency in training is crucial, but it is also important ON ALLOWS YOU TO
to add variety to your routine to avoid getting bored. CLOSELY MATCH THE
Including some more challenging training sessions in your TYPE OF TERRAIN AND
program will not only help improve your fitness and strength CONDITIONS YOU MAY
but will also keep you motivated. FACE ON RACE DAY.

YOUR ROUTE TO SUCCESS

RUNNING OFF HILL RUNNING FARTLEK

When you start running after riding Hill running is a great way to develop Fartlek (meaning “speed play” in
your bike, your legs will probably mental toughness and strength Swedish) refers to a type of training
feel like jelly, especially during endurance (the ability to exercise in which you run at different speeds
longer-distance races such as with resistance over some distance), and levels of intensity to add
Ironman or 70.3 (Half Ironman). especially when running up long, variety to your workouts and
Practicing running off the bike will moderate inclines that seem to improve your stamina. During a
help reduce the time it takes your go on for miles. It will also help 30-minute Fartlek session, for
legs to adjust and find their rhythm strengthen your running muscles— example, you might run for 1
after a long, hard session; it also your leg muscles are forced to minute at Level 5 then jog for 5
gets you used to putting on your contract more quickly than normal minutes, then run again for 2
running shoes quickly, which will because they have to overcome minutes at Level 4 and jog for 4
speed up your transition. During gravity to get you up the slope. Hill minutes, and so on (see pp.76–77).
your first few run-offs, it may running over a variety of different You can jog and sprint whenever
take you at least 10–15 minutes gradients is also a good way to you feel like it and experiment with
to “find your legs,” but it will get improve your lactate tolerance (see different times and levels—the main
easier with practice. pp.160–161). As you run up a sharp, thing is to keep the session varied
steep incline, lactate accumulates and have fun with it.
in your bloodstream; as the slope
flattens and you are running at (or
just below) race pace, the lactate
will start to dissipate. Running at
lactate threshold trains your body
to use oxygen more efficiently and
ultimately enables you to run faster.

VARY YOUR RUNNING 81

FOOTWEAR MAKING PROGRESS 10%
As your training progresses,
Whatever surface you run on, ensure you can start including more FOR SAFE, SUSTAINABLE PROGRESS,
difficult workouts into your REMEMBER THE 10 PERCENT RULE
you’re wearing the correct shoes: training program. However,
it is important that you listen to
• Track—track spikes or racing flats your body and build up to them
• Cross country—cross country gradually. By all means, keep
challenging yourself and dig deep,
spikes or trail shoes but don’t step up your training by
more than 10 percent a week.
• Off road—trail shoes
• On road—running shoes or racing flats
• Sand—bare feet or light running shoes
• Hills—running shoes or racing flats

TEMPO TRAINING YASSO 800S BRICK SESSION

Tempo workouts are run at a pace Yasso 800s (created by US runner A brick session is a form of training
that you could maintain comfortably Bart Yasso) refers to a type of where you go from one discipline
for about an hour. They are less interval training and fitness testing. straight into another. It is used to
difficult than a threshold run but The theory is that you can predict simulate race-day experience and
require more effort than a Level 1 your marathon time—or that of your get your body used to changing
run (see p.76). Keep a steady rhythm Ironman run—based on how long it sports quickly. Practicing transitions
during your workout because your takes you to run half a mile (800 m). ahead of a race will also save you
heart rate will start to climb if you For example, if you run it in 3 valuable time on the day. Brick
push yourself beyond tempo pace. minutes, 18 seconds, your predicted sessions might include a swim-
time for 26.2 miles (42km) would to-bike workout or a bike-to-run
be 3 hours, 18 minutes. For a more workout, or even a combination
accurate prediction, you would need of all three disciplines. You can
to run 10 half-mile (800 m) intervals. incorporate different times and
Your recovery jog, in between levels of intensity into your
the intervals, should be the same workouts, but it’s a good idea to
duration. It is not an exact science base your sessions on what you
and results can vary widely, but are going to do in your next race.
some athletes find it a useful way
to predict their aerobic capacity and
efficiency over this distance.

82 THE RUNNING LAB

WHAT TO WEAR 15%

As with your swimming and cycling gear, your running clothes RACING FLATS HAVE ABOUT
should be comfortable, lightweight, and suitable for all weather 15% LESS CUSHIONING THAN
conditions. Choosing the right footwear can make a huge
difference to your performance, so make sure that your REGULAR RUNNING SHOES
shoes and socks fit properly and do not cause blisters.

Q CAN I TRAIN IN conduct sweat away from your Q SHOULD I RUN IN
ORDINARY CLOTHES? skin. Make sure you apply a SUPPORTIVE TRAINERS?
high-factor sunscreen, and wear a
A If you can stretch your peaked cap and sunglasses. Sports A Most runners who use the
budget, choose specialized socks made from breathable fabric correct footstrike (see p.67)
running clothes made from will prevent your feet from will not need supportive running
high-tech fabrics that “wick” getting too clammy. shoes—the muscles, tendons,
sweat away from the skin (see ligaments, and fascia in your feet
p.55). You can train in regular Q WHAT SHOULD I WEAR IN provide you with a natural support
workout gear, but avoid baggy COLD WEATHER? structure. If you have problems
cotton clothes because they with your feet, or if you have an
absorb sweat and rub the skin, A You will usually need only unbalanced gait, it is a good idea
causing soreness and “runner’s one layer on your legs to consult a medical specialist for
nipple.” Wear double-layered because your leg muscles will advice. A podiatrist may be able to
running socks to prevent blisters, generate heat as you run. On suggest ways to strengthen your
but avoid socks made of cotton. your upper body, you need layers: feet’s natural support system to
wicking fabric next to your skin, avoid having to rely on orthotics.
For women, it is essential to then a warmer layer on top. Tops
have a well-fitting sports bra. should be long-sleeved and close Q WHAT ELSE DO I NEED?
Running is a high-impact activity fitting. In wet weather, wear a Use your training sessions
and inadequate support can lead water-resistant, breathable outer
to backache. Get expert help to jacket to allow moisture to escape. A to experiment with energy
make sure you have the right size. gels and hydration (see
You lose heat through your head, pp.90–93). Working out how much
Q WHAT SHOULD I WEAR so wear a thermal hat made of water and nutrition you will need
IN HOT WEATHER? fleece material (or a headband to in advance will help you better
keep your ears warm). Cover prepare for race day (see pp.142–
A In very hot weather, your exposed skin with petroleum jelly 145). Carry water in a grip bottle,
best option is to run in a to protect from cold and wind, and belt pack, or marathon vest so that
T-shirt and shorts. If you are not use sunscreen: your skin can suffer you can rehydrate on the go, and
sure how hot it is going to be, from the sun’s rays in cool, cloudy, take energy gels for longer runs.
start off in a warmer top—you can and even rainy weather. Winter In poor light, remember to wear
always take it off if you get too evenings are dark, so wear clothes clip-on lights to make yourself
hot. Choose a running top made with visible reflective stripes. more visible to traffic.
from breathable fabric that will

WHAT TO WEAR 83

THE WELL-EQUIPPED RUNNER CHOOSING YOUR SHOES

A good running outfit should be lightweight, breathable, WHERE SHOULD I SHOP?
and close fitting. Running clothes can be stylish but you Always go to a specialized running shop and ask an expert for
should always go for function over appearance. advice. It is important that your shoes not only fit the shape of
your foot but also suit your running style and intensity. Some
HEADBAND running shops have treadmills so that a specialist fitter can
Keeps your ears warm assess your gait. For the most accurate fit, go shopping after a
run, or late in the afternoon, because your feet expand during
and your hair back the day, and wear your normal running socks.

BASE LAYER HOW SHOULD I TEST THEM?
Wear moisture- Comfort is key. You should be able to walk normally in your
wicking fabric next running shoes, without changing your gait. A good sports shop
will allow you to run for 10 feet or so in the shoes to try them
to the skin out. Check that the shoe does not feel tight and that your foot
is not moving around in it. Ensure that you are completely
GLOVES happy with the fit before you buy—uncomfortable shoes
Extremities get cold can be an expensive mistake.
as body heat is pumped
THE SCIENCE OF ”FLATS”
to core muscles Many experienced runners wear light running shoes for regular
workouts, and ultra-light “racing flats” for the race itself.
WATER-RESISTANT Racing flats are built for speed and have minimal support and
JACKET cushioning. However, they do require correct technique or they
may cause injury—novice runners who wish to try them should
Choose breathable fabric adapt gradually, using shoes with progressively less padding.
with a zipper so you can
regulate your temperature CHOOSING THE IDEAL RUNNING SHOE
Light trainers are a good compromise between running shoes
LEGGINGS and racing flats. Look for the features described here and make
Make sure they are sure the shoes are a good fit before you buy.

breathable and a Heel should be Toe box should
close fit supple so as not feel snug—excess
to rub on your movement causes
Achilles tendon
blisters and
Cushioning is low so as black toenails
not to rub on your ankle

RUNNING SHOES Light, flexible sole Small heel-to-toe
Running is high-impact gives you a good feel drop promotes a
for the ground natural stride
so always wear
appropriate shoes



GETTING
STARTED

86 GETTING STARTED

YOUR GOALS ALWAYS STATE YOUR
GOALS AS POSITIVES. DON’T
Before you start training, think about what you want to SAY ‘DON’T’ AND NEVER SAY
achieve. Your training will benefit greatly from forward planning ‘NEVER.‘ SETTING GOALS IS
and clear objectives. If you include as a discipline learning to NOT ABOUT THE BAD THINGS
transition from one event to the next, you have four different YOU WANT TO AVOID—IT’S
disciplines to master in triathlon—that’s enough to make anyone ABOUT THE GOOD THINGS
feel confused about what to aim for. Once you’ve established YOU WANT TO ACHIEVE.
your basic fitness levels in swimming, cycling, and running, you
can set yourself goals that are challenging and inspiring, but
also realistic.

YOUR ROUTE TO SUCCESS

SET GOALS FOR MOTIVATION VARY YOUR GOALS SPREAD OUT YOUR GOALS

Setting goals is a terrific motivator. You can divide your goals into three To keep your motivation and
It’s easy to lose focus on vague broad categories: outcome, commitment levels high, spread out
aims, such as “I want to get fit,” so performance, process, and goals. your goals over a period of time so
give yourself concrete goals to work that you have a range of short-,
toward. Write down specific plans Outcome goals are those that medium-, and long-term targets.
and pin them up somewhere so that initially inspire us, but which we
you see them every day. You’ll get don’t have total control over and A short-term goal can be as
great satisfaction checking off the can’t guarantee we’ll achieve, such simple as “I will set my alarm early
goals as you achieve them. as wanting to win a particular race and go swimming twice this week.”
or to become an Olympic athlete.
Medium-term goals, especially if
Performance goals are within our they are performance-based, will
full control: they’re specific targets, usually require a phase or two of
such as reducing times or increasing training, rest, and adaptation. It
distances, which you can measure may take up to two months before
and improve upon. you can meet these challenges

The most helpful are process Long-term goals may be years
goals. They outline what you intend down the road: if you are new to
to do to achieve your performance triathlon, it will probably take you
goals; for example, “I will swim at about three years to fully master
least three times every week.” the four disciplines.

87Y O U R G O A L S

SMART GOALS

Before you set your goals, check them against the SMART criteria shown below. If your goal is SMART, you’re on the right track.

SPECIFIC MEASURABLE ACHIEVABLE RELEVANT TIMED

CRITERIA Define your goals in clear, When you set targets, By all means challenge Every goal must serve the Being vague about when
unambiguous terms. What, make sure there’s an easy yourself, but aim for purpose of making you the you want to have achieved
specifically, do you want way of measuring your something that’s within best triathlete you can be. something isn’t helpful.
to achieve? And what, progress toward them and your reach so you don’t Short- and medium-term Give yourself realistic
precisely, will you have of telling when you’ve end up disappointed goals should all contribute deadlines so you can work
to do to achieve it? achieved your goals. and discouraged. to your long-term goals. toward meeting them.

EXAMPLE I will go swimming at I’ll cycle an Ironman course I will increase my cadence I’ll do resistance work to I will sort out a swimming
5:30 am twice per week.
at 68–78 percent FTP. by 5 steps per minute. improve my run technique. coach within three weeks.
I will get coaching to
improve my swim stroke. I will swim at least 4.5 I will shorten my swim I will swim longer reps to I will check my bike fitness
miles (7.5 km) per week. time by 10 percent. increase my endurance. within the next month.

MAKE THE GOALS YOURS

Be wary of comparing youself to
others and trying to compete with
them, because this may lead you
to set goals that depend on things
outside your control. Don’t worry
about anyone else. It’s your
triathlon, so set personal goals
that will bring out the best in you.
People make mistakes; if you didn’t
get out of bed for that swim or
missed a session, it is a waste
of time to beat yourself up. Give
yourself a pep talk, reset the target,
and get on with it, with a smile.

88 GETTING STARTED

NUTRITION HOW TO EAT
ESSENTIALS
• Eat little and often to keep blood
Eating the right food during training is the key to success for
triathletes. A well-balanced and nutritious diet will improve your sugar balanced throughout the day
performance, assist your recovery, and help you avoid injury.
Aim to eat healthy and varied meals in sensible quantities. If • Concentrate on foods with a low-GI
you fill up on wholesome foods, you will be less likely to hit the
high-calory snacks after a hard training session. Plan your meals index (see pp.91–91) and choose
throughout the day and always have healthy snacks on hand healthy, unprocessed snacks, such
to keep up your energy levels. as fruit

• Have protein-based meals with

vegetables or salad in the evening

• Cut back on processed foods and

alcoholic drinks

• If using sports drinks, factor in their

high sugar content when planning
the rest of your daily diet

• Don’t eat if you’re not hungry

VITAMINS AND MINERALS you are unable to eat certain foods due to allergies or
religious requirements, although they should be used as an
To keep your body working in top condition, it is important addition to your diet rather than a replacement. The key is
to follow a diet rich in vitamins and minerals. A healthy to keep your diet varied; eat a wide range of natural foods
balanced diet (see opposite) will provide most of the vitamins to make sure you get all the vitamins and minerals available.
and minerals you need to ensure peak performance and avoid If in doubt, consult a sports nutritionist for advice.
weakness, fatigue, and injury. Supplements can be taken if

NUTRIENT PURPOSE GOOD SOURCES
CALCIUM Promotes healthy bone development, regulates muscle Dairy products, leafy greens, tofu, fortified flour, soybeans, fish
IRON contractions, supports blood clotting. bones (as in sardines or anchovies)
VITAMIN D A key element in making new red blood cells, which carry
VITAMIN E oxygen to the muscles. Lean red meat, liver, nuts, leafy greens like spinach, brown rice,
Maintains healthy bones and teeth. dried apricots, beans

Protects cell membranes, so that cells are well formed. Sunshine on the skin; oily fish, dairy, eggs, fortified breakfast
cereals

Leafy green vegetables, nuts and seeds, cereals, wheat germ

FOLIC ACID Keeps the central nervous system healthy. Combined with Leafy green vegetables, broccoli, Brussels sprouts, peas,
POTASSIUM vitamin B12, helps build red blood cells. asparagus, chickpeas, lentils, brown rice, citrus fruits
VITAMIN C Lowers blood pressure, keeps the body’s fluids in balance.
Legumes, nuts and seeds, bananas, seafood, turkey and chicken,
Maintains healthy connective tissue and cells. beef, bread

Citrus fruits, berries, broccoli, Brussels sprouts, potatoes

ZINC Processes carbohydrates, fat, and protein. Helps make new Dairy products, lean meat, shellfish, wheat germ, bread
cells and enzymes, and promotes wound healing.

NUTRITION ESSENTIALS 89

A HEALTHY DIET 6–11 5+ 2–3 2–3 <1

When planning your meals and snacks, you SERVINGS SERVINGS SERVINGS SERVINGS SERVING
need to ensure that you are getting the right
quantities of nutrients necessary for good health
and performance. This chart is a simple guide to
how many servings per day you should have
from the six main food groups.

KEY

RECOMMENDED DAILY SERVINGS
BREAD, PASTA, AND CEREALS
FRUIT AND VEGETABLES
MILK AND DAIRY PRODUCTS
MEAT, FISH, EGGS, AND OTHER SOURCES
OF PROTEIN
FOOD AND DRINKS CONTAINING FAT AND SUGAR

KEY FOOD GROUPS oxygen around the body). Healthy fats, found in fish, nuts,
and oils, provide a good source of energy. Avoid processed
The key to preparing for a triathlon is to follow a balanced foods that are high in salt, sugar, unhealthy fats, and
diet that provides you with plenty of energy. Choose fresh, additives. You do not need to “go on a diet” when preparing
natural foods, such as fruits, vegetables, grains, and lean for a triathlon, but it is important to plan your meals and
meat. Make sure you get plenty of protein (to help with choose foods that will best enhance your performance.
muscle repair) and iron (to make red blood cells, which carry

FOOD GROUP ADVANTAGES GOOD SOURCES HOW MUCH PER DAY

WHOLE GRAINS Provide energy for muscles, reducing fatigue. Help curb Whole grain rice, pasta, bread, bagels, and Moderate amounts in the
AND STARCHES hunger, so healthy choices here can help if you want to cereals; rye/stoneground wheat crackers, morning and afternoon
reduce your body weight. sweet potatoes, quinoa, polenta

FRUITS An excellent source of vitamins, which helps promote Citrus fruits (such as oranges, limes, Plenty: at least 2–4
healing after exercise. Also rich in carbohydrates grapefruits, tangerines), bananas, servings
and fiber. berries, melon, kiwi

VEGETABLES Provide carbohydrates as well as vitamins and minerals, Salad leaves, “greens” like broccoli, kale, As with fruits, eat plenty
especially vitamin C, potassium, magnesium, and and spinach, peppers (red, green, and
beta-carotene. yellow)—the more variety the better

PROTEIN Rich in amino acids, which promote muscle growth and Meat, poultry, eggs, peanut butter, About a fist-sized
healing. Darker meats are richer in iron and zinc. canned beans, fish, tofu quantity of meat/tofu,
plus one egg

DAIRY Help maintain strong bones and reduce the risk of Low-fat milk, cheeses, yogurt 2–3 oz cheese, 1–2 cups
PRODUCTS osteoporosis. A good source of protein, rich in calcium, milk or yogurt. Have
vitamin D, potassium, phosphorus, and riboflavin. small, regular portions

FATS AND OILS The “good” fats are omega-3, -6 and -9. These support Omega-3: oily fish, mussels; omega-6: Moderate amounts of
the immune system, nerve activity, and brain function walnut, olive, sunflower, grapeseed oils; “healthy fats”
and help the body process vitamins. omega-9: almonds, avocados, olives,
pecans

90 GETTING STARTED

FUEL YOUR TRAINING WHAT’S THE SCORE?

Training for a triathlon requires the right fuel, and your body The GI (glycemic index) of these
will need different amounts of protein, fats, and carbohydrates sample foods is given on a scale of
depending on the intensity and duration of your training. 0–100, with 100 being pure sugar.
Processed carbohydrates and sugary drinks may give you an
instant boost, but they can disrupt blood-sugar levels and leave • Typical energy drink 94
you with an insulin spike. To optimize your performance, choose • Banana 62
foods that release energy at a slow and steady rate. • Whole grain bread 51
• Brown rice 50
• Spaghetti (whole wheat) 42
• Apple 39
• Carrot 35
• Lentils 29

Q WHAT IS AN INSULIN the muscles or liver to absorb, the doctor before making changes to
SPIKE? excess is stored as fat. High sugar your diet). Over time, eating low-
levels can also result in the blood GI foods such brown rice, quinoa,
A When the body converts being flooded with insulin, which and oats will help you become
carbohydrates to glucose inhibits the use of fat for energy. stronger, fitter, and leaner.
(a sugar used for energy), the
pancreas releases the hormone Q HOW DO I ADAPT TO Q HOW DIFFICULT IS IT?
insulin, which transports glucose AVOID THE SPIKE? Training your body to
to the body’s cells. Excess glucose
is stored in the muscles and liver A The key is to become A utilize fat will take a little
as glycogen (see box, opposite). “fat-adapted”—a process in discipline at first, especially
Foods with a low glycemic index which you train your body to use if you are used to a diet high in
(GI), such as leafy greens and fat as fuel. You can achieve this sugar and carbohydrates. Once
legumes, are broken down at a by training for longer periods at you have become fat-adapted in
slower rate than high-GI foods, the lower-intensity levels (see the lower zones, you can slowly
such as bread and pasta. High-GI pp.160–161). You will also need start to teach your body to use fat
foods can cause blood sugar levels to cut back on high GI foods, and as a fuel in the higher training
to spike (see chart, opposite), and increase your intake of proteins zones. Your stamina will improve,
if there is too much glycogen for and healthy fats (check with your you will have fewer sugar

FUEL YOUR TRAINING 91

THE GLYCEMIC INDEX BLOOD GLUCOSE LEVELS Breakfast Midmorning snack Lunch Midafternoon Evening meal
snack
Foods with a high glycemic index (GI)
typically give you a quick “sugar rush” Time 08:00 09:00 10:00 11:00 12:00 13:00 14:00 15:00 16:00 17:00 18:00 19:00
followed by a crash when your energy
levels dip sharply. A GI of 55 or less is
considered low; 56–69, medium; and
70 or more, high.

KEY

LOW-GI SLOW RELEASE
HIGH-GI FAST RELEASE

cravings, and you will also be energy requirements. It is not GLYCOGEN AND ENERGY
far less likely to experience a about eating more calories; it is
hypoglycemic crash, where your about choosing the correct foods Carbohydrate is the primary fuel for
body runs out of usable energy to fuel your body as you train. higher-intensity training or racing.
(see panel, right). When you eat carbohydrates, any
Q SHOULD I TAKE glucose that is not immediately used
Q HOW MANY CALORIES SUPPLEMENTS? by the body as energy is stored in your
DO I NEED? muscles and liver as glycogen.
A The basis of any good
A The average nonathlete training program is a Most people can store around
needs 2,000 calories a day sensible whole food regime (see 2,000 cal of glycogen, which is enough
(for a female) and 2,500 (for a pp.88–91). Certain vitamins, for approximately 90 minutes of
male). Triathletes need more than minerals, and other supplements exercise. How much you can store may
this to train efficiently and avoid can help provide a good backup vary, but you can train your muscles to
illness and fatigue. Exactly how to a healthy diet, but they cannot increase the amount they absorb.
much will vary from session to replace it. Talk to your doctor or
session, so it is worth consulting a qualified nutritionist to ensure If your glycogen stores become
a sports nutritionist to help you that you get the right balance for depleted, you may “hit the wall”—
devise a diet based on your your needs. your body suddenly runs out of usable
energy and you experience extreme
fatigue. To prevent this, make sure
you are well fueled before the race,
and if necessary boost your energy
levels with sports drinks or gels.

92 GETTING STARTED

HYDRATION
FOR ATHLETES

It is important to keep hydrated as you train,
so you should drink whenever you start to feel
thirsty. Water makes up 50–60 percent of your
body weight and aids many of the body’s
processes, including sweating to stabilize your
body temperature. Always take a water bottle
with you so that you can top up your hydration
levels as and when you need.

Q HOW DO I AVOID drink at this point. Make
DEHYDRATION? sure, however, that you
don’t over-drink, which
A As you sweat, you can lead to “exercise-
lose electrolytes associated hyponatremia”
(essential minerals stored (EAH)—an imbalance in
in the body, such as electrolytes that can be
sodium, potassium, and fatal. Drink whenever
zinc). If you start to feel you feel thirsty, but don’t
thirsty, you may be consume more water
becoming dehydrated, so than your body needs.
it’s a good idea to have a

SPORTS DRINKS electrolytes, so check that you are drinking the right one
at the right time (and factor in the calorie count when
There are three kinds of sports drinks designed to help planning the day’s diet). The table below is a guide to which
you rehydrate during and after exercise. Each type contains type of drink to consume and when.
different proportions of water, carbohydrates, and

TYPE OF DRINK GLUCOSE PURPOSE WHEN BEST TO DRINK
HYPOTONIC 2%
Quickly replenishes water lost during exercise and In hot weather and when you are sweating a lot.
ISOTONIC 4–6% replaces minerals such as sodium and potassium. Can be drunk before, during, and after a workout.

HYPERTONIC 10%+ Replaces fluid and electrolytes lost during During a workout or run. These drinks contain the
prolonged exercise sessions. Contains fructose same proportion of salt and water as your body’s
or glucose, allowing the slow release of natural fluid balance, so they help maintain your
carbohydrates to maintain energy reserves. carbohydrate–electrolyte balance during exercise.

Supplements your daily carbohydrate intake. After exercise. Hypertonic drinks are very high in
Provides the muscles with fuel and can be used carbohydrates and can interfere with fluid and
as a recovery drink after a hard session. electrolyte absorption if drunk while exercising.

HYDRATION FOR ATHLETES 93

ARE YOU DEHYDRATED? FLUID GAIN AND LOSS

The easiest way to check whether you are dehydrated is to The human body takes in and excretes water in various
collect a sample of your urine in a transparent glass and different ways. The average percentages of fluid gain and
examine its color. Ideally, the color of your urine will match one loss are shown in the diagram below.
of the top three bars in the chart. If it is any darker, you should
rehydrate as soon as possible. NORMAL
SWEATING
Hydrated
5%
Dehydrated

Extremely
dehydrated

Q HOW DO I sessions to see what is DRINKING URINE
BALANCE MY right for you. Pre-race FLUID
nerves can make your 60%
A ELECTROLYTES? mouth dry, causing you to 60%
In the days leading sip more than you need; RESPIRATION
up to the race, you can try swilling your mouth WATER IN
add small amounts of sea with water then spitting FOOD 15%
or rock salt to your food it out, and then drink as
(ask a sports nutritionist and when you need. 30% FECAL LOSS
for advice). Commercial
sports drinks are a useful Q CAN I DRINK CELL 5%
option, or you can add CAFFEINE? METABOLISM
about half a teaspoon of SKIN
sea or rock salt to your A Caffeine is a 10% EVAPORATION
water bottle to balance stimulant, which
the electrolytes you will gives you energy; it is WATER INTAKE 15%
lose in sweat. also a diuretic, which Your body gets fluid from
causes you to urinate three sources: drinks, the WATER LOSS
Q WHAT SHOULD I more frequently. The water found in food, and You lose water in five main
AVOID? ideal solution is to cut “metabolic water”—fluid that ways, although your fluid loss
back on caffeine in the is released when you burn will vary depending on the air
A If you drink too weeks leading up to a carbohydrates and fats. humidity and temperature,
much before you triathlon, then have a and the intensity and duration
set off, the excess water caffeinated drink during of your training session.
will slosh around in your the running section—this
stomach. Instead, taking will help increase the
3 or 4 sips from your stimulating effects of
water bottle every 15–20 caffeine during the final
minutes is probably stage of the race.
enough: use your training

94 STRENGTH AND CONDITIONING

STRENGTH AND THERE IS NO SPORT YOU
CONDITIONING COULD BE TOO STRONG FOR.
BUT WEAKNESS WILL CAUSE
Strength and conditioning is a vital part of training for all INJURY AND INEFFICIENCY.
triathletes because it improves structural support and increases STRENGTH TRAINING IS
your body’s muscular strength and endurance. However, it will ESPECIALLY IMPORTANT FOR
not make you a better athlete on its own, so make sure you don’t WOMEN AND OLDER PEOPLE.
spend hours in the gym pumping iron at the expense of swim,
bike, or run time. Training should be completed in three phases.

PHASE ONE UPPER BODY TRUNK LOWER BODY FULL BODY
FOUNDATION Exercises to work Exercises to work the Exercises to work your Exercises to work
the muscles of your muscles from your hips and legs, which muscles all over your
Phase One prepares the body chest, neck, shoulders, abdomen to your play an important role body, challenging
for the intense training that and arms—vital for pelvis. These muscles in all the triathlon multiple muscle groups
is to come; it should begin directing your body’s interact to stabilize disciplines, particularly simultaneously to build
approximately six months movement through your spine, providing bike and run. all-over strength for
before the start of the race the water during the a solid base for your this endurance sport.
season. Complete as many swim phase. legs and arms.
perfect repetitions as you
can during the recommended AIM OF PROGRAM: DURATION OF PROGRAM:
time frame. This sample chart STRENGTH AND ENDURANCE PREPARATION 2–3 TIMES PER WEEK FOR 6–12 WEEKS
provides initial durations;
increase the length of time EXERCISE SETS REPS/DURATION REST
you perform each exercise 30 SECS
for by 10 percent each week. 01 STANDING PAUSING WITH ANKLE WEIGHTS 1 x 60 SECS EACH SIDE 30 SECS
30 SECS
KEY 02 STANDING BALANCE WITH EYES CLOSED 1 x 60 SECS EACH SIDE 30 SECS
30 SECS
SETS 03 BACK BRIDGE 1 x 60 SECS 30 SECS
A number of repetitions 30 SECS
separated by a short period 04 SINGLE-LEG BRIDGE 1 x 30 SECS EACH SIDE 30 SECS
of rest—for example, two 30 SECS
sets of five repetitions. 05 SIDE PLANK 1 x 30 SECS EACH SIDE 30 SECS
30 SECS
REPS/DURATION 06 FRONT PLANK 1 x 60 SECS 30 SECS
“Reps” are the number of 30 SECS
times an exercise should be 07 SINGLE-LEG ROMANIAN DEAD LIFT 1 x 30 SECS EACH SIDE
repeated, usually within a
single set. Duration is how 08 CLAM 1 x 60 SECS EACH SIDE
long an exercise should be
repeated or held for. 09 SHOULDER ROTATION 1 x 60 SECS

REST 10 INTERNAL ROTATION 1 x 30 SECS EACH SIDE
The suggested length of
recovery period between 11 EXTERNAL ROTATION 1 x 30 SECS EACH SIDE
individual sets.
12 BASIC SIT-UP 1 x 30 SECS

13 BIRD DOG 1 x 60 SECS ALTERNATING SIDES

01 STANDING PAUSING 95P H A S E O N E
WITH ANKLE WEIGHTS
PROGRESSION
The three triathlon sports work your hips and ankles in
Standing flowing with ankle weights
a forward-backward motion, so working on adduction This progression will further improve
your balance. Perform the exercise
(moving your limb away from your body) and abduction as for Standing pausing with ankle
weights, but this time keep your
(moving it toward your body) aids stability and balance. leg moving in a continuous, flowing
motion from one side to the other.

Focus on a 2Slowly and under control, move
fixed point your leg across your body and
to aid balance slightly out to the other side. Hold
for 2–3 seconds before returning
1Attach an ankle weight to your your leg to the ground. Repeat the
left leg. Stand in an upright exercise, holding for 2–3 seconds
position with your hands on your in each leg position, for a total
hips and your legs hip-distance of 60 seconds. Change the ankle
apart. Raise your left leg out to weight to your right leg and repeat
the side. Hold for 2–3 seconds. on that side.

Raise your leg up to Control the
around 45 degrees leg movement
from center carefully

02 STANDING 1Attach an ankle weight 2Raise your left knee
BALANCE WITH to your left leg. Stand toward hip-height,
EYES CLOSED in an upright position with while stabilizing on your
your legs hip-distance supporting leg. Hold
This exercise works to
improve your stability and apart. Close your eyes. the position for about
balance, or “proprioception” 60 seconds, return
(your sense of where the Raise your arms to the start, and
parts of your body are in out to the sides
relation to one another) in to aid balance repeat with your
a weight-bearing position. right leg.
Center your body
weight through Engage
your right leg your trunk

96 STRENGTH AND CONDITIONING

03 BACK BRIDGE

This important trunk-stabilizing movement activates the large
gluteal muscles in your buttocks. Use your hands to check that
your hamstrings are relaxed; the effort should come from your
glutes rather than your legs.

Avoid arching
your spine

Align your Maintain a straight
shoulders line from your knees
with your hips
to your shoulders

1Lie flat on your back with your knees bent up at an angle and 2Engage your trunk. Slowly lift your buttocks off the floor
your heels on the floor, hip-width apart. Place your arms at until your body is in a straight line from your knees to your
your sides, with your hands palms-down. shoulders. Hold the position for 60 seconds, then slowly reverse
the movement to return to the start position.

04 SINGLE-LEG BRIDGE Hold your thighs at
a 90-degree angle
Performing the bridge on one leg forces you to control the to each other

rotation and tilt of your pelvis. Ensure that you keep your

hips level throughout, and avoid arching your spine.

Keep your heels
on the floor

Hold your body in
a straight line from
left knee to shoulder

Engage your trunk

1Lie flat on your back with your feet hip-width apart and your 2Engage your glutes and lift your buttocks off the floor until
knees at an angle. Place your hands palms-down by your sides your hips are fully extended. Hold the position for
and raise your right knee toward your chest, until your thighs are 30 seconds, then slowly reverse to the start position. Repeat
at a 90-degree angle to each other. the exercise on the other side, this time raising your left knee.

97P H A S E O N E

05 SIDE PLANK PROGRESSION

This exercise strengthens your trunk—the As you lift your hips into the plank position, raise your left
muscles in and around your spine, lower
back, and glutes are all vital for the arm and leg until you make a star shape, keeping
triathlon sports. Maintaining good form
throughout the exercise is crucial to your spine straight. Hold, then return to the
working your trunk in the correct way.
Extend up start position and repeat on the other side.
into your Raising your arm and leg will improve

raised arm

trunk stability because you work harder

to maintain balance.

Keep your hips
aligned with
your shoulders

Ensure that your hips are Hold your
aligned with one another trunk tight
and do not drop back

Avoid letting your upper 1Lying on your right side, prop yourself
shoulder drop forward up on your right forearm. Extend your
legs and keep your feet together. Make
Avoid letting your upper sure that your right elbow is directly under
shoulder drop forward your shoulder and in line with your hips.
Put your left hand on your hip.
Keep your
feet aligned 2Push downward through your right elbow
to raise your hips off the ground, making
Keep your trunk tight sure that you keep the ribcage elevated
and your hips lifted and your shoulders in line with each other. Keep
your spine straight and your neck aligned. Hold
Keep your the position for 30 seconds, taking controlled
trunk engaged breaths and keeping your trunk engaged.

3Slowly reverse the movement to return
to the start position, then repeat on your
left side. Make sure you hold the position
for the same length of time on both sides
of your body, to ensure that you strengthen
both sides equally.

98 STRENGTH AND CONDITIONING

06 FRONT PLANK

Performing a front plank strengthens your transverse

abdominis, the deepest of the abdominal muscles, which will

provide vital trunk support during all of the triathlon stages.

Align your 1Lie on your front on an
shoulders and exercise mat with your
elbows vertically elbows beneath your shoulders
and your hands clasped
Keep your legs together in front of you. Tuck
hip-width apart your toes in under your shins.
Focus your gaze on a point just
Tighten Keep your shoulders in front of you.
your glutes aligned with your
hips and ankles Rest your forearms
against the floor
Rise up on Keep your hands
to your toes flat on the floor 2Engaging your trunk and
glutes, raise your body
Flex your ankles Keep your from the floor, supporting
trunk engaged your weight on your forearms
and toes while breathing freely.
Concentrate on maintaining
a straight line through your
trunk and legs.

3Hold the position for
60 seconds, maintaining
good form and keeping your
glutes tensed. Return to the
start position slowly and
with good control.


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