and break it into smaller periods and training units, which was generally accepted without much challenge. Due to the small number of publications reasonably


and the small population of


scientists studying the field, traditional periodization was republished many times and became a universal and monopolistic approach to training planning and analysis without much debate or study. However, recently further progress in sport science has reinforced the extreme contradictions between traditional periodization and the successful experiences of prominent coaches and athletes. In triathlon especially, it has become clear that athletes guided solely by heart rate monitors and power meters or those who follow a pre-determined training cycle using the principles of traditional periodization (one in which there is a “base phase” complemented by the unchallenged, generic approach of training for 2-3 weeks followed by a recovery week) rarely reach their full potential and are often prone to injury, poor focus and a lack of self-awareness. Most of the athletes today are guided only by numbers and often lose their ability to interpret their bodies’ responses to training. It is becoming increasingly clear that triathlon is littered with the wreckage of professional and age group athletes who have destroyed their bodies’ immune function, endocrine balance and biomechanical health either permanently or for very long durations due to highly catabolic approaches to training — too much volume, too many long, intense sessions, little explosive speed or strength built into their training and a general lack of emphasis on basic motor skill development. As a result, the strong focus on aerobic “gains” without the corresponding balance of more anabolic training sessions leads to increasing breakdown, generally evident in increasingly poor performances, greater fatigue, more injuries, inability to concentrate, “puffiness” and weight gain, blood sugar fluctuations and insulin resistance and a litany of other symptoms.


The negative consequences of traditional


training are now being outlined in sports science literature as a pattern of drawbacks and


outright contradictions between


traditional theory and desired outcomes, including: 1) Inability to provide multiple peak performances during the season (one- shot Charlie)


S A T


S U N


Swim technique


(short sets with focus on form) 1,500 yards


Long endurance: low intensity 2-­‐3 hours


Note: It is recommended to create a progression from Week 1 to 4 (continued on next page) PERFORMANCECOACHING | page 9


2) Drawbacks of long-lasting mixed training programs (an emphasis on “zone training” and aerobic capacity makes you slower) 3) Negative interactions between non-compatible workloads that induced conflicting training responses 4) Insufficient training stimuli to help highly qualified athletes to progress, as a result of mixed training (too tired to train properly) However, unlike traditional periodization, which usually tries to develop many abilities simultaneously, inverted periodization applies training stimulation of carefully selected fitness components for a set block of time, an approach sometimes referred to as “block periodization.”


As our sport evolves, we triathlon coaches and athletes need to acknowledge the increasing evidence of flaws in the general approach to training that is common with


the approach used by many major coaching companies today. Inverted periodization provides an alternative to training that might better suit athletes’ needs. “Thinking outside of the box” should be the general rule for any athlete or coach looking to improve his or her abilities. If you feel that you have reached a plateau in your training, if you’re constantly tired and have yet to reach your goals, then maybe it’s time for a change in your training method!


The plan I have designed below is divided in three blocks of four weeks :


Week 1-4 — Building Foundation Here, you’re going to teach the athletes the fundamentals of triathlon training. It’s very important to first develop strength, technique/ motor skills and speed before endurance. Make sure you enforce technique work in all three disciplines. The use of videotaping for analysis is recommended.


Volume: Low


(6-10 hours/week of total training) Building Foundation - Sample Week:


Swim


M O N


T U E


W E D


T H U


F R I


Endurance: low intensity and short rest intervals


2,000-­‐3,000 yards Recovery swim:


1,000-­‐1,500 yards; Use this session also for technique


Swim strength with short sets (i.e. 50s) up to 2,000 yards; use paddles


Strength:


on trainer or spin bike do 60 min. total workout with


40 min. of low cadence work on heavy resistance


Long endurance


run (45-­‐60 min.) at low intensity; Can be done on treadmill to focus on form


Run strength: hills repeats at 75-­‐85 percent for 45 min.


2x10 reps with heavy weight to develop pure


strength and create anabolic effect on the body


45 min. drills and short intervals. Speed helps mechanics! Limit speed work to 15 min.


Bike Strength:


on trainer or spin bike do 60 min. total workout with


20 min. of low cadence work on heavy resistance. Move straight to the run.


Run off the bike: 20 min. at 75


percent effort + technique drills


2x10 reps with heavy weight to develop pure


strength and create anabolic effect on the body


Run Weights/Other


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