LEAD YOUR ATHLETES TO A TO A BETTER BIKE LEG


Cramming for a goal race will not produce quality results compared to what might otherwise be possible. It is therefore critical for us as coaches to set up an athlete’s training and overall preparation to ensure that the last month is not overly ambitious. Proper planning for goal-race success is important for all


T


triathletes, regardless of the distance of their goal race. This is especially true for long-course athletes. one can’t just increase run or ride mileage suddenly without risking the athlete’s health and proper changes to a long-term plan can take months to implement for a long-course athlete. A great last month is a product of planning done many months earlier. As a coach, you should create your plan with that athlete in mind


and discuss key points with them. Athletes often get nervous about their fitness as a goal race draws near, but if you’ve planned well and involved them with planning their training, these discussions are far easier and less dramatic. Talk first, then plan and make all adjustments a part of dialogue, and the last month will be much less stressful for the athlete and you as the coach as well. Another key feature of setting up a great last month for the


athlete’s success is to have a good handle on his or her fitness in three of triathlon’s component sports. While we all hope that our athletes reach new heights of fitness near their goal races, the reality of it is that many of them have been close to that level of fitness for a period of time. As the old cliché goes, “there are no race-day miracles.” It is important that we have a clear picture of where the athlete stands. The exact nature of how you assess and track your athletes’


fitness is a topic in of itself, but I think it is best done via direct measures of athletic performance. We want to come into that last month towards athletes’ goal races with a plan for their training, one that has been collaboratively created, and that plan’s been largely followed up to now. We also have a good sense for the athlete’s capacities via training and racing history. Tapers can form a vital part of how we set up an athlete’s last


month of training into goal races. A taper needs to be based an athlete’s true fitness at the time. That isn’t to say you have to run a long taper but for an athlete whose fitness is not well established, a long taper may well become a period of detraining — not a good thing. Tapers should also be sport specific. Athletes respond to cycling training differently than they do from running. Taper the bike differently from the other sports. Below are my general guidelines for taper length for cycling into


goal races. By taper, I mean that the intensity and duration of rides are going to be notably changed from typical training. Again, these are particular to cycling.


Race Distance Sprint


olympic


Taper Length 3-5 days 7-10 days


half Ironman 10-17 days Ironman


14-21 days (continued on next page) PERFORMANCECOACHING | page 5


By Jason Digman USA Triathlon Level I Certified Coach


here should be no doubt that the last month of an athlete’s training prior to a goal race is critical. That said, one cannot save too much for the athlete to do in this period of time.


Page 1  |  Page 2  |  Page 3  |  Page 4  |  Page 5  |  Page 6  |  Page 7  |  Page 8  |  Page 9  |  Page 10  |  Page 11  |  Page 12  |  Page 13  |  Page 14  |  Page 15  |  Page 16