Should Triathletes’ Run Training Differ from Elite Runners’ Training? 1.Comparison of physiological demands 2.Comparison of athletes and training 3.Which physiological variables matter? 4.Implications for training 5.Can swimming/cycling replace running mileage? 6.Individuality 7.Mistakes to avoid

How do the Physiological Demands of O.D. Triathlon compare to 10,000M/1/2 Marathon?

How do the Physiological Attributes of the Athletes Compare?

Training Comparison

Which Physiological Variable is the Best Predictor of Running Performance? Best predictor of performance = LT (lactate + economy)

Implications for Triathlon Run Training Strategies to reduce difference from optimal conditions at start of runStrategies to reduce difference from optimal conditions at start of run Train to improve lactate thresholdTrain to improve lactate threshold Train to improve running economy (running only & off the bike)Train to improve running economy (running only & off the bike) Use “creative periodization” to accomplish these objectivesUse “creative periodization” to accomplish these objectives

Reducing Differences from Optimal Run Start Excellent cycling fitness, to reduce relative demandExcellent cycling fitness, to reduce relative demand Strategic effort on bike (team-work, high cadence)Strategic effort on bike (team-work, high cadence) Controlled first km runControlled first km run Carbohydrate/fluid intakeCarbohydrate/fluid intake

Training to Improve Lactate Threshold Peripheral adaptations ( capillarization, mitochondria,  aerobic enzyme activity, etc.) in muscle, which  lactate accumulation ( formation/  clearance)Peripheral adaptations ( capillarization, mitochondria,  aerobic enzyme activity, etc.) in muscle, which  lactate accumulation ( formation/  clearance) Greatest stimulus to improve LT is to train at or slightly above LT effortGreatest stimulus to improve LT is to train at or slightly above LT effort LT Pace = ~15 km race pace =~One hour race pace = 10 km race pace +~10 seconds/kmLT Pace = ~15 km race pace =~One hour race pace = 10 km race pace +~10 seconds/km Tempo runs (20-45 min) or cruise intervals (5-15 min with short recovery)Tempo runs (20-45 min) or cruise intervals (5-15 min with short recovery) Increased running volume helps tooIncreased running volume helps too

Training to Improve Running Economy (run only) Accumulated running experience/volumeAccumulated running experience/volume Improved technique (drills)  economyImproved technique (drills)  economy Maintenance of technique (drills and core stability)  economyMaintenance of technique (drills and core stability)  economy Increased strength (wtlifting) may  economyIncreased strength (wtlifting) may  economy Hill running may  economyHill running may  economy Tapering  economyTapering  economy Economy is specific to speed and terrainEconomy is specific to speed and terrain

Training to Improve Running Economy off the Bike 1.Cycling must be strong so athlete can run well off the bike = bike racing fitness 2.Strategies to run close to “fresh” 10 km pace = Sustained fast running when fatigued Bricks (discussed shortly)Bricks (discussed shortly) Run hills followed by intervals (brick without the cycling)Run hills followed by intervals (brick without the cycling) Fatigue legs with exercises (e.g. burpees) before intervalsFatigue legs with exercises (e.g. burpees) before intervals Long drills to maintain techniqueLong drills to maintain technique

How Important are Bricks in Improving Running Economy off the Bike? Highest specificity for racing Highest specificity for racing Insert hard brick sessions carefully due to recovery requirement Insert hard brick sessions carefully due to recovery requirement Periodize, but include some type of brick year- round Periodize, but include some type of brick year- round What types of bricks are optimal at different stages of preparation? What types of bricks are optimal at different stages of preparation?

Do Swimming & Cycling Training Improve or Hinder Running Performance? Positives: Positives: Swimming & cycling improve cardiovascular fitness with less risk of injury than additional running Swimming & cycling improve cardiovascular fitness with less risk of injury than additional running Swimming & cycling help recovery Swimming & cycling help recovery Negatives: Negatives: Lactate threshold and running economy improve due to peripheral adaptations in the muscles (lack of specificity) Lactate threshold and running economy improve due to peripheral adaptations in the muscles (lack of specificity) Cycling tends to develop tight hip flexors and hamstrings Cycling tends to develop tight hip flexors and hamstrings Cycling may overdevelop quads Cycling may overdevelop quads Swimming and cycling increase overall fatigue Swimming and cycling increase overall fatigue

Implications for Triathlon Run Training Replacing “non-specific junk miles” with swimming and cycling develops general aerobic fitness & helps recoveryReplacing “non-specific junk miles” with swimming and cycling develops general aerobic fitness & helps recovery Effects of increased running volume in developing peripheral adaptations cannot be replacedEffects of increased running volume in developing peripheral adaptations cannot be replaced Cannot substitute specific run training to improve LT and economyCannot substitute specific run training to improve LT and economy

Designing Training for Different Stages of Development Large differences between triathletes in ability to adapt positively, depending on: Large differences between triathletes in ability to adapt positively, depending on: Biological/training age (changing canvas) Biological/training age (changing canvas) Gender Gender Genetics (“Plumbing” and “Adaptability”) Genetics (“Plumbing” and “Adaptability”) Injury history Injury history Biomechanics Biomechanics Some young swimmers have  bone density Some young swimmers have  bone density Volume/intensity dictated by current ability to adapt positively (increase 10-25%/yr?) Volume/intensity dictated by current ability to adapt positively (increase 10-25%/yr?)

Mistakes to avoid: Ramping up running volume or intensity too quickly (or at same time = stress fractures) Ramping up running volume or intensity too quickly (or at same time = stress fractures) Emphasizing specific sessions and speedwork before building up a big aerobic baseEmphasizing specific sessions and speedwork before building up a big aerobic base Charging out of transition as though racing 3km (invariably leads to slower time)Charging out of transition as though racing 3km (invariably leads to slower time) Not taking steps to improve poor running techniqueNot taking steps to improve poor running technique Training O.D. triathletes like 5,000m runners (lower mileage/more speedwork)Training O.D. triathletes like 5,000m runners (lower mileage/more speedwork) Not progressing training from year-to-yearNot progressing training from year-to-year