work on how to add calories in future practices, especially during long rides. You may have heard there is a limit per hour, but don’t live by that — 500-600 calories/hour is required by some athletes. And once their hourly consumption is specified, have them focus on holding close to that to avoid stomach upset or diminished energy.


Training Blocks


I have my clients build intensity/duration very gradually for 4-6 weeks and then rest. If changes are small and consistent, the body will adapt more naturally and with lower risk of injury. There is no one set periodization model to follow. The body will adapt to the stresses to which it is subjected. If your client is not responding with improved workouts/races/test results during each 4-6 week block of training, change the stimulus.


8 MONTHS OUT: Following 4-6 weeks of offseason work, begin performance testing and set up training zones. Work on diet and body composition. Most time is spent at endurance paces (Z2) but come from all angles weekly to begin to improve speed and power via races, VO2 max (Z5), and Threshold (Z4) efforts. However, limit the time spent at intensity so each workout is easy to recover from. The overall week should not be especially intense. Begin increasing the long run if an early half marathon is planned.


6 MONTHS OUT: Go to work building Z4 ability on the swim and bike, working up to a couple workouts each week at this intensity. Start adding intensive endurance (Z3) time to the long bike and run to begin to build endurance at race paces/distances.


4.5 MONTHS OUT: Maintain Z4 with a workout each week, but add VO2 max work back in. This will improve fitness and tolerance at high intensity and lead to success in the races now on the schedule. The athlete will see speed improve significantly. Continue to build the long bike and run, including longer Z3 repeats.


3 MONTHS OUT:


Depending on the needs of your athlete and what you’ve seen make the most difference for them, you may go back and spend a few weeks on Z4, maintain VO2 max work or drop all intensity down to race effort Z2/Z3. Begin building up long bricks.


2 MONTHS OUT: Workouts get longer as weekly hours rise to a peak. Most time is spent at Z2 but now the athlete is able to tolerate/recover from much more volume at Z3 and maintenance work at Z4. Begin longest brick sessions such as 3:30 bike with 4x30 minutes Z3 + 45-minute run at Z2. Long Z2 runs build to 2:00-2:15 and include 3-4 miles at Z3.


3 WEEKS OUT: Begin a linear drop in intensity/duration from your client’s longest week. Include a couple bricks weekly with sections at race pace/intensity.


RACE WEEK:


A couple of short bricks and a swim, each of which includes a few repeats at race pace.


Racing half iron requires diligence at setting/maintaining training zones and then building endurance at race paces/distances. If you are patient and build your client’s abilities over several years, they will continue to PR and feel accomplished throughout the time they spend racing the half irons.


page 12 | PERFORMANCECOACHING


John Stewart is a USAT Level II certified coach. He currently trains athletes of all ability levels from beginners to All-Americans, for sprint to ultra-distance events. John spent several years racing iron-distance events and currently competes in sprint and Olympic-distance races. He may be reached at john@racedaycoaching.com


Some reference texts: Swim — “Championship Swim Training” (Sweetenham, Atkinson) Bike — “Training and Racing with a Power Meter” (Allen, Coggan) Run — “Daniels’ Running Formula” (Daniels)


For a good summary of workouts and their physiologic adaptations see: “Scientific Training for Triathletes” (Skiba)


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