efficiency which allows them to sustain higher intensity levels over longer training and racing distances. I use my “rule of Threes” to produce favorable results for my athletes. The “rule of Threes” requires athletes
to exceed race distance during training by: 1) 300 meters for the swim, 2) Three miles for the bike, and 3) Three miles for the run. These workouts should be completed at or near 60-70 percent of the athlete’s heart rate maximum. Although I have no specific scientific evidence that my “rule of Threes” can significantly improve sprint distance performance, I utilize this training concept with all of my athletes (i.e. sprint, olympic and long distance) with success.
PUTTING IT TOGETHER Some of the best workouts will do little
to produce favorable results if there is not some systematic structure as to how they are planned out for the athlete. Because overall training volume is much less than that of which is required for longer races, athletes usually can work at higher intensity loads more frequently. one approach that has produced solid
results for many of my athletes is to have hard volume or heavy volume followed by complete rest days or days which focus on complimentary workouts such as strength training, yoga or pilates. I’ve included a sample of four weeks of an 8-week training program.
WRAP UP Sprint-distance training and racing can be
fun and challenging. helping your athletes select the appropriate training volume, intensity and recovery play a critical role in their overall success as an athlete. When preparing athletes for sprint-distance triathlon, keep in mind their current fitness level, experience with racing and overall time they have available to train. good coaches see each athlete as an individual and designs programs with that in mind. Although you might have basic fundamentals you use to create most of your training plans, these should be “tweaked” to meet each athlete where they are in their own development as a sprint-distance athlete.
MONDAY SWIM X BIKe 30 X 30 MInS (S) 5-10 X 25 (B) MATCheD DI
BIKe X rUn 30 X 30 MInS (B) grADUATeD DI (r) MATCheD DI
SWIM X rUn 30 X 30 MInS (S) 10 X 25 (r) 6 X 400
SWIM X BIKe 30 X 30 MInS (S) 5-10 X 25 (B) MATCheD DI
TUESDAY off or X-TrAInIng 45-60 MInS YogA, pILATeS, or STrengTh TrAIn
SWIM onLY (S) 5 X 25 (S) 5 X 50 hArD efforT!
off
WEDNESDAY BIKe X rUn 30 X 30 MInS (B) grADUATeD DI (r) MATCheD DI
rUn X BIKe X rUn 20 X 30 X 20 MInS (r1/r2) 4 X 400 (B) MATCheD DI
off or X-TrAInIng 45-60 MInS YogA, pILATeS, or STrengTh TrAIn
SWM X BIKe X rUn 20 X 20 X 20MInS (S) 10 X 25 (B) grADUATeD DI (r) grADUATeD DI BIKe X rUn 30 X 30 MInS (B) MATCheD DI (r) MATCheD DI
THURSDAY off or X-TrAInIng 45-60 MInS YogA, pILATeS or STrengTh TrAIn
off or X-TrAInIng 45-60 MInS YogA, pILATeS, or STrengTh TrAIn
off
FRIDAY SWIM X BIKe 30 X 30 MInS (S) 5-10 X 25 (B) MATCheD DI
BIKe X rUn 30 X 30 MInS (B) MATCheD DI (r) MATCheD DI
SWIM X rUn 30 X 30 MInS (S) 10 X 25 (r) 6 X 400
off or X-TrAInIng 45-60 MInS YogA, pILATeS, or STrengTh TrAIn
SWIM X BIKe 30 X 30 MInS (S) 5-10 X 25 (B) MATCheD DI
SATURDAY BIKe (LSD) 10-12 MILeS eASY pACe hr = 60-70%
SWIM X rUn (LSD) 30 X 60 MInS (S) 10 X 50 TeMpo (r) eASY pACe
BIKe X rUn (LSD) 60 X 60 MInS (B) eASY pACe (r) eASY pACe
BIKe (LSD) 15-20 MILeS eASY pACe hr = 60-70%
SUNDAY off
off
off
off
Duston Morris is a USA Triathlon Level I Certified Coach, and has been a trainer and multisport coach for more than 10 years. He is an assistant faculty in the Department of Health Science at University of Central Arkansas. Duston is also the owner of 3 Sport Fitness and clinic direc- tor for Alive With Mission Me!, an organization that focuses on utilizing multisport to combat obesity among children and adolescents. For more coaching tips feel free to contact Duston at
3sportfitness@gmail.com.
PERFORMANCECOACHING | page 9
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