Training
VIRTUAL TOOLS FOR TRACKING YOUR TRAINING
By Mackenzie Lobby
Jumping into a new sport can be complicated. Triathlon can be particularly challenging because it involves three separate disciplines and a whole lot of gear. Finding the right resources is the first step to getting your feet wet, and while a coach is always the easiest entry point, many beginner triathletes prefer to test the waters solo first. Consider the following list of online resources to get your training off the ground, along with key training jargon to help you translate the sites. Armed with a bit of information, you’ll be able to jump-start training and see what the tri life is all about.
PACE CALCULATOR
www.mcmillanrunning.com
“The McMillan running calculator is great for putting in a current race effort and getting out your proper pace zones for training,” said Hank Campbell of Perform Coaching Group in St. Petersburg, Fla. For run training only, by entering a current race or workout result that demonstrates your fitness, the calculator gives you paces to shoot for in other distances. Having a realistic goal will help you take your overall running fitness to the next level by prescribing paces that are neither too fast nor too slow.
TRAINING ZONE CALCULATOR
www.trifiniti.com
“Coach D’s calculator is very good as well and covers all three sports,” added Campbell. Slightly more complicated, by entering a series of numbers, like your lactate threshold heart rate and 1,000-meter swim pace, this resource will give you heart rates and paces depending on the type of swim, bike or run workout you want to do.
TRAINER TRACKING
www.trainerroad.com
“TrainerRoad is a great way to collect and analyze data on the trainer and make up your own workouts or use others,” said Lee Gardner of Trismarter Triathlon Coaching and Nutrition in Colorado Springs, Colo. “It’s easy to use and it syncs via ANT+.” If you’re planning on doing any indoor bike workouts on your trainer, this resource provides live data as you grind out the miles.
TRAINING AND NUTRITION PLANS
www.trainingpeaks.com
“TrainingPeaks is the software I use to log my own workouts as well as workouts for my clients,” said Brendan Dolan of Building Distance, a coaching service based in Minneapolis, Minn. “They also have a great blog for pertinent endurance sports issues to help aid your training and racing.” With both training and meal plan options, you can choose a more general option or a personalized plan.
TRAINING AND NUTRITION TRACKING
www.mapmyfitness.com
“MapMyFitness allows you to track daily caloric intake and take better control of your diet,” Dolan said. “The app also has a barcode scanner that automatically updates nutritional values for the food you eat, which saves you time entering your meals every day.” In addition to the nutrition log, you can map a running or biking route ahead of time or track a workout in real time with their mobile apps.
TRAINING LINGO 101
AEROBIC: A conversational pace you could hold for a significant amount of time.
ANAEROBIC OR LACTATE THRESHOLD: Prior to reaching this threshold, your body can effectively metabolize lactic acid as it is produced. Once your exercise intensity increases and you reach your anaerobic threshold, your body becomes unable to clear the lactic acid fast enough and it begins to accumulate and make your legs feel tired.
BRICK: A single workout that involves more than one discipline. For example, going for a ride then running immediately after.
CADENCE OR RPM: Revolutions per minute. The pace your wheels are rotating on the bike.
HEART RATE ZONES: These five zones indicate intensity level based on heart rate. By prescribing a workout based on a zone, you can better calibrate effort.
INTERVAL TRAINING: A workout that includes short bouts of higher intensity exercise, with brief rest periods between them.
LAP: Starting at one end of the pool, to the other, and back to where you started.
LENGTH: Half a lap, from one end of the pool to the other.
VO2 MAX: The maximum amount of oxygen you can effectively utilize during exercise.
26 USA TRIATHLON FALL 2013
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