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Triathlon: Half-Distance Training 70.3 Miles - Swim/Bike/Run von Ash, Henry (eBook)

  • Erscheinungsdatum: 23.05.2016
  • Verlag: Meyer & Meyer
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Triathlon: Half-Distance Training

The half-distance triathlon consists of a 1.2-mile swim, 56 miles of cycling and a 13.1-mile run. It is anything but an easy option, but it represents a fascinating challenge for any well-trained endurance athlete. The book will guide any triathlete who wishes to finish his or her first half-distance triathlon from the beginning of the preparation until race day. A particular highlight of the book is its great amount of detailed training plans. There are in-depth examples of core and peripheral training and heart-rate dependent pace levels T1-T8, which help to illustrate the year-round training recommendations. It also features advice on swimming, cycling, and running training, cross training, equipment, strengthening and stretching, typical training errors, recovery, self-motivating performance testing and motivation tips, as well as anecdotes and emotional stories from competitions. With this guide, anyone can finish their first half-distance triathlon. Henry Ash is a triathlete who has actively contributed to the development of the non-stop ultra endurance triathlon over the past 25 years. During this time, he has written 19 sports books that have been published worldwide. He is a coach, training companion and motivator for a great many triathletes. He has completed more than 250 triathlons around the world, including the Ironman® World Championship (3 times) and 37 other Ironman® distance competitions. Marlies Penker has been an enthusiastic triathlete since 1999. Her long distance personal record is 9:18.49 hours. She has successfully completed all distances from Olympic short distances to Ironman® distance. In addition, she also holds the Carinthian (Austria) Regional Marathon record at 2:45.08 hours.


    Format: ePUB
    Kopierschutz: watermark
    Seitenzahl: 192
    Erscheinungsdatum: 23.05.2016
    Sprache: Englisch
    ISBN: 9781782554141
    Verlag: Meyer & Meyer
    Größe: 6070 kBytes
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Triathlon: Half-Distance Training

4.3 Training periods




The periods are different for novice triathletes than ambitious and performance-oriented athletes.
4.3.1 Monthly organization of training

Monthly organization of training

Beginners and senior triathletes (over the age of 40) should organize their training year as follows:

Preparation phase:


four months

Competition phase:


four months

Transition phase:


four months

For ambitious and elite triathletes:

Preparation phase:


five months

Competition phase:


five months

Transition phase:


two months

If your motivation is dwindling, which can easily happen with a long-term competition program spanning several years, it is advisable to incorporate an active rest year. During this time, you should not enter any particular competitions; just do light, relaxed workouts without any competitive aspirations. Many athletes do this in the last year in their age group in order to enter the new age group with renewed enthusiasm. If two partners are very committed to the triathlon, it is possible to alternate every year.
4.3.2 Preparation period

After an active rest phase, most triathletes are glad to return to organized training. The first two months of this phase serve to build basic endurance. This is the basis for the occasionally more intensive training in the second phase. The volume is systematically increased from low to medium loading intensity. Adequate recovery and regeneration should not be neglected. The main training method is the endurance method.

Cross-country skiing and cycling on stationary rollers and other endurance sports all improve basic endurance. General conditioning can also be improved by strength endurance training during these months.

Who is block training for?

Block training is recommended during the preparation phase for triathletes with limited time available for training and those who cannot do cycling training during the whole year due to weather conditions. This block training extends over a period of four weeks and can work like this:







The running and swimming months can also be swapped. What this actually means in practice is that during the swimming month , swimming training is increased and running training is reduced. Increased swimming training can mean doubling your training. If you normally practice swimming once a week, double this to twice. If you normally train twice a week, double it to four times. If the weather is suitable, now is the time to start your first bike rides.

During the running month , running training is increased and swimming and cycling training are reduced. Increased training can mean doubling your training. If you usually run

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