This puts a lot of stress on the quad and knee. If you are unable to get the seat in a position that allows for this elbow placement then you likely need a TT bike. The aggressive seat angle and 90-degree elbow can take weeks to get used to. I suggest that in the base phase the athlete have goals, just like intervals of time spent in the aerobars, say 5x5 minutes in aerobars with 5 minutes of sitting up between. Once you are used to the position, the TT “fit” can add as much a 1mph to your current watts and will usually allow for a better run because of the reduction of impingement on the hips. Comfort on a bike is critical to success at any level, so in the end my suggestion is that you find a qualified bike fitter if these suggestions don’t work.
Amelia: When training (sprints for me), what is the ideal weekly or monthly mix of long distances for endurance versus intense short and hilly intervals for strength?
GM: When training for sprints, you are preparing for a shorter, more intense effort on race day. However, don’t let the distance make you lose sight of the importance of endurance and technique. Because the race is so intense in all three disciplines, it’s imperative that you are strong and don’t give up good movement patterns for the sake of speed. It’s rare that someone is truly racing at her maximum in any one sport at the sprint distance. The limiter is usually strength endurance and the ability to hold good form. The goal for your long endurance sessions should be to build to three times the race distances in your long workout. The quality session should be a workout that combines slight intensity at half-Ironman pace with a focus on form. As you approach the race, I would insert one speed workout a week in each sport, but on different days. I would suggest the speed workouts be in the form of strides or fartleks for running, 50s for swimming and 30-second explosive efforts on the bike. The workout is done when form breaks down. Form can be measured through video or cadence in the respective sport.
SAMPLE PEAK WEEK:
HIM (half-Ironman pace): About 10 beats above your aerobic HR zone or 81 percent of your wattage FTP on the bike.
Monday: yoga, active recovery or off
Tuesday: swim 3x500 yards @ HIM pace/25-mile bike w/3x15 min at half-Ironman effort, cadence> 95 rpms
Wednesday: 6-mile run with 5x1 min efforts at HIM w/ equal rest
Thursday: 1600 straight endurance swim building to HIM effort/ 20 mile easy ride over rolling hills and insert 30 second hi cadence accelerations over the hills
Friday: easy drill swim and end with 8 x 50 yd sprints/ 6 mile run with 10 minutes of run drills
Sat: 35-mile ride with 3x25 min @ HIM effort/15 min easy runoff
Sunday: 9-mile endurance run with a progressive effort and end with five strides
Greg Mueller is the head coach of Team IE and has coached several athletes of the year and national champions. He was an Olympic Trials cyclist an d professional triathlete. Greg has a training facility in South Bend, Ind., and is the USA Triathlon Mideast Athlete Coordinator. Greg can be contacted at
Iammueller2@aol.com.
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