TRAINING
SPEED HAPPENS
By Alan Ley
Speed happens, but first, we the coaches, must teach, prioritize and reinforce the proper movement patterns, skills and techniques in our youth and junior triathletes. Our jobs must be to tell, show, demonstrate and then let the athletes do the movements. We then have to provide feedback and analysis if we want them to go faster and faster. Speed happens, but first and forever we have to make proper movement patterns, skills and technique the top priority.
SIXTEEN SPEEDY TIPS
1. Once a week have a speed session on a slight 1-2 percent downhill soft surface. This will improve neuromuscular firing and force a quick turnover.
2. For a speedy run off the bike, keep your cycling cadence at 90-plus and your run cadence at 90-plus.
3. Stride outs are a fast runner’s best friend. Do three to six fast accelerations of 20-45 seconds in the middle and at the end of your runs. These will reinforce good form, recruit different muscle fibers and teach your legs they can run quick even when tired.
4. The death of our youth and juniors’ running speed is usually caused from too much distance too soon in their careers. Developing endurance is much easier than developing and keeping speed. Focus on form and speed.
5. When you want to develop speed, give the athlete enough rest. The rest period is just as important – if not more important – than the interval (work period).
6. Always make form your first priority then speed. When the athlete’s form starts to deteriorate, stop the session or shorten the work period.
7. Swim speed is best developed on a swim team.
8. Group riding will definitely increase speed, skills and tactics in young triathletes.
9. Avoid hard surfaces when doing running speed sessions.
10. Too much hill work on the bike or on the trails is not good for leg speed in our young athletes.
11. Heart rate monitors are not always a good tool when trying to determine effort in youth.
12. Young athletes don’t sweat like adults do. Pay attenti on to their breathing and skin color. When in doubt give them a break.
13. Training with teammates can often make every workout a race. Control the speed and effort when doing
group training.
14. It takes years to develop speed and good form in young athletes. Too much too soon makes for a burnt out and injured triathlete.
15. Fatigue is the enemy of form.
16. Perfect technique, rest, recovery and good nutrition are the ingredients for speed.
Alan Ley, ITU’s sport development manager, enjoys developing the sport of triathlon and working with triathletes worldwide.
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