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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.
Off-Season Triathlon Trainingfor Beginners<br />You must log in and call in for the webinar<br />To hear the audio portion call: <br />1-218-339-2500 and enter access code: 838290 # <br />Presented by:<br />
Agenda<br />Duration: 40 minutes<br /><ul><li> Build your base level of fitness
How does heart rate training work and how can it help you improve
Enter for a chance to win!</li></li></ul><li>Off-Season Triathlon Training<br />
Off-Season Triathlon Training<br />Start your training now! <br />Off-season training can help improve your performance <br />next year<br />
Build your base level of fitness<br />Recommendation:<br /> Troy Jacobson 12 week triathlon training programs<br />Emphasizes training consistently over the winter focusing on 3 areas:<br />
Build your base level of fitness<br /> Heart rate training is core to improving all 3 aspects<br />
Why heart rate training during the off-season <br />Takes the guess work out of your training<br />Gauges your intensity: <br /> *Key for off season is to not over train, but recover from <br /> the season and stay fresh<br />Structures your weight training workouts more effectively (Combine resistance and aerobic training)<br />Helps you try new activities<br />Helps get you through periods of increased calorie intake with minimum effect<br />Critical for the last phase when you start your <br /> base building for the season<br />
<ul><li>Calculates your Target Zone, a heart rate range that is based on a percentage of your Maximum Heart Rate and your age</li></ul>Training Computer<br />Why do I need to train with heart rate?<br />Training in each Target Zone has a different effect<br />
Target Zone training is incorporated into Coach Troy Jacobson’s training plan<br />Key words to follow:<br />Aerobic: Blue Zone <br />Tempo: Gray Zone<br />
Example: <br />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.<br />
Structuring your Off-SeasonPlan<br />Keys to structuring your workouts<br /><ul><li>Strengthen your weaknesses</li></ul> -Technique and fitness<br /><ul><li>Try new activities
Pay attention to intensity:</li></ul> -Nothing in the red zone will benefit you during off-season, <br /> but it can hurt you for next season<br /><ul><li>Allow yourself ample time for base building</li></li></ul><li>Technique Development<br />Assess your weaknesses and focus on techniques to improve:<br />Swimming: practice stroke and breathing technique:<br /><ul><li>Bi-lateral breathing, kicking drills, stroke drills with pull buoy</li></ul>Cycling: pedaling drills to improve cycling technique<br /><ul><li>r/l balance (large circles), climbing (out of saddle, increasing cadence)</li></ul>Running: more efficient striding<br /><ul><li>Increasing your cadence </li></ul> (trail running, treadmill elevation to flat workout)<br />
Full Body Strength Training<br /><ul><li>Strength training should focus on whole body with focus on your weak areas </li></ul> example: shoulders, upper back for swimming<br /> core for all activities quads and hamstrings for cycling<br /> calves for running<br /> ..but stay flexible…that means dynamic stretching…and foam roller<br /><ul><li>Weight train 2-3 times a week </li></ul>KEY…vary your workouts and reps to build strength, <br />but also muscle endurance<br />
Full Body Strength Training cont.<br /><ul><li>Combine resistance and aerobic training in one…</li></ul> example: <br /> Supersets where the first movement is resistance…followed by 50 rope jumps…Use your Polar heart rate monitor to determine when to start the next set…drop 20 beats or when heart rate stops dropping<br />NOTE: Make sure your doctor has cleared you for any weight lifting <br />workouts that you may undertake..and always use good form.<br />
Full Body Strength Training cont.<br />Do a resistance movement, then follow with one of these..<br />let your heart rate recover 20 beats and start again<br />Side jumps..over and back is 1<br />8-20<br />Steps up. 6-10 each side<br />Ball Slams 8-15<br />Dynamic lunges 6-10<br />Basic Jump Rope 50 jumps after each strength set<br />Burpees 8-10<br />
Full Body Strength Training cont.<br />Focus on resistance movements that are multiple muscle focus, and close to simulating a movement that you use…<br />examples:<br />Reverse wood chops-core, great for swimming stroke<br />Walking lunges with rotationLegs, shoulders, chest<br />Squat Press-legs, shoulders, core<br />Triceps on balltris, core, balance <br />
Aerobic Training<br />Pre-base work<br />Key is to stay active and maintain your aerobic fitness so you are ready for base training<br />Choose new activities or ones you just like to do..if they simulate one of the 3 Tri events, that’s even better<br />Intensity should not reach the red zone<br />This is truly maintenance time, you are not building aerobic fitness for the season yet<br />
Aerobic Training<br />Pre-base work<br />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.<br />Cycling: In line skating, cross country skiing <br />Running: Snow shoeing, pool running, pull your child on a sled<br />
Aerobic base work<br /><ul><li>Laying down your foundation. Train at a comfortable, sustainable pace. Focus on time not distance. The distance will come.
Monitor your heart rate and stay in blue zone (60% - 70%)
If you are new to running walk/run first to stay in zone
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.</li></ul>Don’t let ego get in the way…it’s ok to walk!<br />
Training Tips Recap:<br />Don’t train too hard<br />The purpose of off season training is to build base, maintain fitness and remember why you do this..hopefully for FUN!<br />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<br />Prepare yourself for the training <br /> to come…<br />
Training Tips Recap:<br />Keep your training fresh with alternative workouts<br />With a Polar rate monitor, you can track your fitness during any activity:<br />Cross country skiing<br />Hiking<br />Racquetball<br />Kickboxing classes<br />
Additional Training Tips:<br />Stay Motivated and Don’t Burn Out<br />Heart rate training provides weekly workout summaries <br />and tracks your progress to keep you motivated<br />FT4<br />FT60<br />FT7<br />RS300X<br /><ul><li>Continuous Heart Rate
Calorie Burn</li></li></ul><li>Additional Training Tips:<br />Stay close to your training weight during the holidays<br />Track your calories “out”<br />Polar training computers include a soft, comfortable fabric chest strap that means calorie information is accurate….. Because it comes directly from the source of that kind of information…your heart.<br />Visit Polar’sfacebook page and the <br /> Iron Girl facebook discussion forum for support.<br />
Example: Iron Girl Portland, OR Triathlon<br />
FT4<br />Thanks!<br />Please enter for a chance to Win<br />Email your name to:<br />email@example.com<br />Polar FT4 and Iron Girl Race Entry <br />(excluding sold out events)<br />Winner will also be posted on Iron Girl’s new facebook page<br />