TRIATHLON TRAINING TIPS

by Sport and Fitness

This section of the site covers triathlon training for beginners to advanced competitors over the various race distances.

Triathletes (or aspiring triathletes) at any level are typically serious trainers. Clocking up dozens, even hundreds of kilometres in the pool and on the road each week takes a hefty commitment. It makes sense that with such an outlay of time and energy that training should be as effective and as efficient as possible. And with a sport like this, it requires some careful, upfront planning...

Aside from the obvious intensity, frequency and duration of swimming, cycling and running training sessions, a triathlete must also consider:

• Movement economy and technique training

• The correct type of strength training

• Periodization of the annual plan

• Injury prevention and recovery strategies

• Tapering and race preparation

• Pre and post workout nutrition

Even novice triathletes can benefit from adopting some of the training techniques used by elite competitors. And on closer examination of the top performers it is clear that success consists of far more than just pounding out the miles.

It seems obvious that triathletes must posses extraordinary aerobic endurance. Despite this however, studies have found a poor relationship between VO2max and both long distance running and triathlon performance. While there is a definite correlation between aerobic power and elite endurance performance it seems that additional factors are important for success. Such as?

Variables measured at sub-maximal exercise intensity including - lactate threshold, velocity at lactate threshold, substrate or energy availability and particularly economy of motion may be more important during prolonged competition.

In terms of a triathlon training program this has important implications. Many endurance athletes favor heavy volume and relatively low intensity training (below lactate threshold). However, reducing volume and incorporating some shorter, more intense sessions at or above lactate threshold could improve endurance performance and help to prevent long-term injury.

Strength training, prescribed correctly, can also improve endurance performance. While traditionally any form of weight lifting was frowned upon by endurance coaches, low-weight, high-repetition routines have become generally accepted by triathletes in order to improve strength endurance and limit an increase in bodyweight. However, maximal and explosive type strength training has been shown to improve endurance performance and exercise economy and is not associated with a signifcant increase in muscle mass.

The articles below cover the elements and principles of conditioning important in a triathlon training plan. Amongst them, you will find plenty of sample training sessions and plans - all evidence-based and written by experienced triathlon coaches.

LACROSSE TRAINING TIPS

A lacrosse training program must carefully balance the rigours of one of the most strenuous team sports. The sport requires the physical and performance qualities of most other sports combined.

Very few studies have been carried out on lacrosse athletes and little scientific information is available. From research that has been completed, it is clear that players must posses size, strength, power, speed, agility and endurance. Players are almost constantly moving as they attempt to manoeuvre the ball into the goal.

On the whole, players have been shown to have average aerobic capacities, similar to basketball and football players but less than distance runners or swimmers. Midfield players on the other hand, have significantly greater endurance than attackers or defensive players and their aerobic endurance compares favorably to more traditional distance athletes. This makes sense as midfielders are the only group of players permitted to move up and down the entire length of the pitch.

Lacrosse players require a high bodyweight to cope with the aggressive physical contact in the game. However, a higher than average bodyweight must be coupled with a low body fat percentage as players are required to manoeuvre quickly around the field of play. Lacrosse players tend to have a lower body fat percentage compared to other athletes such as football, basketball and ice hockey players.

From a conditioning point of view then, lacrosse players are one of the few groups of athletes that will benefit from a phase of hypertrophy strength training to increase lean muscle mass. However, size is not the only objective. Maximal strength, explosive power and power endurance are also important outcomes of a strength training program. Not surprisingly attackers and defensive players tend to have greater need for strength and power compared to midfield players.

All positions will benefit from both aerobic and anaerobic endurance training, and while this may be more predominant for the midfielders, attacking and defensive players could also improve their performance over 60 minutes with greater stamina.

Speed and agility training is also an important element of a lacrosse training program - for all positions. As with soccer or rugby for example, one of the challenges of designing a suitable lacrosse conditioning plan is combining all the required elements of fitness without one negatively affecting the other...

Take a look through the articles below. They cover the different elements of fitness important to lacrosse players. You will also find sample programs, sessions and drills to help you become a fitter, more complete player.