Off-Season Triathlon Training for Beginners - brought to you by Polar USA.
At Polar, we are dedicated to providing everybody involved in physical activity with the personal fitness solution to help them achieve their improvement goals. We strive to remain the benchmark that people look to for innovation and quality when looking for the most effective method of exercising. Heart rate monitoring is only part of what we do. Information and personal guidance is what we aim to deliver to our customers.
7. Off-Season Triathlon Training Start your training now! Off-season training can help improve your performance next year
8. Build your base level of fitness Recommendation: Troy Jacobson 12 week triathlon training programs Emphasizes training consistently over the winter focusing on 3 areas:
9. Build your base level of fitness Heart rate training is core to improving all 3 aspects
10. Why heart rate training during the off-season Takes the guess work out of your training Gauges your intensity: *Key for off season is to not over train, but recover from the season and stay fresh Structures your weight training workouts more effectively (Combine resistance and aerobic training) Helps you try new activities Helps get you through periods of increased calorie intake with minimum effect Critical for the last phase when you start your base building for the season
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12. Target Zone training is incorporated into Coach Troy Jacobson’s training plan Key words to follow: Aerobic: Blue Zone Tempo: Gray Zone
13. Example: Wednesday Bike 45 minutes in your aerobic zone (60%-70% of maximum heart rate) then run for 20 minutes in your aerobic zone. Brick means do these two workouts consecutively.
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18. Full Body Strength Training cont. Do a resistance movement, then follow with one of these.. let your heart rate recover 20 beats and start again Side jumps..over and back is 1 8-20 Steps up. 6-10 each side Ball Slams 8-15 Dynamic lunges 6-10 Basic Jump Rope 50 jumps after each strength set Burpees 8-10
19. Full Body Strength Training cont. Focus on resistance movements that are multiple muscle focus, and close to simulating a movement that you use… examples: Reverse wood chops-core, great for swimming stroke Walking lunges with rotationLegs, shoulders, chest Squat Press-legs, shoulders, core Triceps on balltris, core, balance
20. Aerobic Training Pre-base work Key is to stay active and maintain your aerobic fitness so you are ready for base training Choose new activities or ones you just like to do..if they simulate one of the 3 Tri events, that’s even better Intensity should not reach the red zone This is truly maintenance time, you are not building aerobic fitness for the season yet
21. Aerobic Training Pre-base work Alternative activity choicesSwimming: Strap on some gloves and punch a heavy bag at your face level or above…simulate a fight with 1 minute rounds and use your Polar hrm to dictate the next round. Make sure you alternate. 1 round right foot forward, the next left foot forward. Cycling: In line skating, cross country skiing Running: Snow shoeing, pool running, pull your child on a sled
24. If you are new to running walk/run first to stay in zone
25. If you are an experienced runner, you may also have to do some walking to stay in your zone…IT’S OK…it will pay dividends later.Don’t let ego get in the way…it’s ok to walk!
26. Training Tips Recap: Don’t train too hard The purpose of off season training is to build base, maintain fitness and remember why you do this..hopefully for FUN! Workouts in the first 2 Zones..use your Polar training computer to keep you on track…especially you TYPE A personalities…You know who you are Prepare yourself for the training to come…
27. Training Tips Recap: Keep your training fresh with alternative workouts With a Polar rate monitor, you can track your fitness during any activity: Cross country skiing Hiking Racquetball Kickboxing classes
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