increase by about 10-15 percent per week, and frequency of training will stay the same or increase a bit. Toward the end of this phase, training volume will level and intensity should be introduced in the form of sub-anaerobic threshold intervals. In the strength phase, athletes should


build more specific endurance. Training volume decreases, and intensity increases in the form of a hill workout while maintaining all other aspects of fitness. In the specific phase, develop the


specific fitness and technique that the athlete needs for his/her event. For sprint and Olympic


distance races, training


coaches. At the end of this step, the coach should have a clear understanding of the athlete’s current position and what he/she wants to achieve. The use of a health and athletic history questionnaire, previous year’s training log(s), video analysis and a set of baseline metabolic and performance testing is also helpful for this step. The list below outlines the process of gathering background. These steps will help the coach collect information, lay out the data and develop training phases.


• Collect initial information o Personal information o Performance goals and key races o Medical history o Athletic history and past performance • Personal bests • Prior races • Other athletic activities


o Go over prior year ATP and training log o Discuss strengths and weaknesses o Identify starting abilities • How many yards can you comfortably swim? • How long can you aerobically ride? • How long can you comfortably run? • Do you lift weights?


o Gather lifestyle information • Work schedule • Family responsibilities • Social commitments


o Identify available training facilities / locations


o Base line testing page 4 | PERFORMANCECOACHING


• Technique evaluation • Metabolic testing • Performance testing • Create the race calendar (use a template that works best for you)


o Mark key races o Mark secondary races o Prioritize the calendar o Mark potential training camps and known travel plans


Once you’ve gathered this information,


you are ready for the final step, where you will lay out the training objectives and determine the training cycles. Each training plan should consist of the following phases: general conditioning, base, strength, specific and taper. In each phase the main focus will change, but the athlete will perform a mixture of training sessions, training


all energy systems, strength and


technique. Increased fitness can only accrue after proper rest so it is necessary to schedule the proper amount of rest in order to promote fitness gain.


In general, the goal of the conditioning phase is to prepare the body for the demands of training. Training volume should be low, frequency should be medium to high and extra attention should be directed towards proper technique and development.


In the base phase, the goal is to


progressively develop the aerobic energy system and continue to develop general strength. Training volume will progressively


intensity will increase, training volume will decrease and frequency will stay the same. For longer distance events, the volume will increase and intensity will mostly stay at the aerobic levels. The athlete should add more advanced techniques sessions like transition and combination training, as well as specific race strategies, like race planning, race day nutrition and mental focus. In the taper phase, promote rest and


recovery. Only after proper recovery can the body can get fit. In this phase training volume will drop by about 40-60 percent while frequency stays high or slightly drops. Testing is an integral part of every training plan and gives the coach feedback about the athlete’s needs and data to determine training pace and progression. Base line testing should be performed in each sport 3-5 weeks from the beginning of the program. Follow up testing should be scheduled for 6-10 weeks later. The timing for the tests is critical in producing meaningful results and should be done at the end of or right after a recovery cycle. Different coaches use different methods


and tools to build ATPs; find one that works best for you. Not having an ATP would be like walking in the dark and not understanding why you can’t see anything. The training plan will have no direction and will produce weak results. You should take the time at the beginning of the year to gather the proper information, understand the athlete’s goals, set up the objectives and build a detailed annual training plan.


general strength


Sharone Aharon is a USA Triathlon Level III certified coach and personal trainer. He is the founder and president of Well-Fit Triathlon & Training, a coaching company in Chicago, Ill., as well as, the Well-Fit Elite Foundation. You can reach him at sharone@wellfitinc.com.


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